Women should limit coffee, tea and soda during menstruation.
Women lose iron during menstruation, so it’s important to include iron-rich foods like spinach, red meat, lentils, and fortified cereals in the diet.
Women face many distressing times during their menstrual cycle such as cramps, body aches, mood swings and bloating. The diet plays an important role as it only makes these symptoms worse or alleviated. Having proper nutrition ensures hormonal balance, which is important in maintaining the menstrual cycle.
Dr MGR College of Arts and Science in the Villupram district conducted a workshop for the students of the history department, as an integrated child development programme, explaining what kind of food or diet a young woman should take during her menstrual to avoid excessive pain.
At the programme, it was discussed that women should change their pads four times a day during their menstruation and should never avoid breakfast. Furthermore, the Department of Social Welfare, informed the participants that if they ever hear of sexual harassment or child marriage in their area, they should immediately call the emergency number 1908.
Foods That Should Be Taken During Menstruation
Iron-rich foods
Women lose iron during menstruation, so it’s important to include iron-rich foods like spinach, red meat, lentils, and fortified cereals.
Calcium-rich foods
Calcium can help reduce menstrual cramps. Women should include foods like dairy products, leafy greens, and fortified plant milks.
Magnesium-rich foods
Magnesium can help reduce bloating and mood swings. Good sources include nuts, seeds, whole grains and dark chocolate.
Vitamin B6-rich foods
Vitamin B6 can help relieve bloating and mood swings. Foods like poultry, fish, chickpeas and bananas should be included in the diet.
Omega-3 fatty acids
Omega-3 fatty acid-rich foods can help reduce inflammation and alleviate menstrual pain. Sources include fatty fish like salmon, walnuts, and flaxseeds.
Foods That Should Not Be Consumed
Caffeine
It can increase anxiety and breast tenderness. Women should limit coffee, tea and soda during menstruation.
Sugary foods
These can lead to blood sugar spikes and crashes, exacerbating mood swings and fatigue.
High-sodium foods
Foods rich in sodium can contribute to bloating and water retention. Women should avoid processed foods and limit salt intake.
Fatty foods
They can increase inflammation and worsen cramps. Limit fried foods and opt for healthier fats like those found in avocados or nuts.
Spicy food
Consuming spicy food can lead to digestive issues for some individuals, leading to stomach discomfort.
Combining dietary changes in the diet can lead to a holistic approach during menstrual discomfort.