It’s hard to predict exactly how you’ll feel during your menstruation. While few women notice any symptoms, others struggle to get out of bed, the cramps, the headaches, the pain, and what not
While it is tempting to pick up a can of soda or deep dive into a chocolate cake to comfort your raging hormones but believe us, it won’t do any good to your physical health. In fact, you are actually doing a damage to your internal as well as external health. Here you can find few foods that you should eat during your periods to avoid those cramps and maintain a good physical and mental health. Yes, chocolates are included in the list!
Here are some Food Examples To Eat during Periods:
Fruits and vegetables: Rich in vitamins, minerals, and fiber, fruits and vegetables can help regulate digestion and provide essential nutrients. Bananas, leafy greens, oranges, and berries are particularly good choices.
Whole grains: Foods like brown rice, quinoa, oats, and whole wheat bread can help stabilize blood sugar levels and provide sustained energy.
Healthy fats: Here are few source healthy fats such as avocados, nuts, seeds, and olive oil. These can help reduce inflammation and support hormone balance.
Lean proteins: Opt for lean proteins like chicken, fish, tofu, and legumes. Protein can help stabilize blood sugar levels and keep you feeling full longer.
Iron-rich foods: Many women experience a decrease in iron levels during menstruation, so it’s essential to consume iron-rich foods like lean red meat, poultry, beans, lentils, spinach, and fortified cereals.
Magnesium-rich foods: Magnesium can help alleviate menstrual cramps and mood swings. Foods high in magnesium include nuts, seeds, dark chocolate, bananas, and leafy greens.
Hydration: Drink plenty of water to stay hydrated and help with bloating. You can have green herbal tea or coconut water.
Here are some Food Examples to avoid During Periods:
Sugary foods: Foods high in refined sugars can cause blood sugar spikes and crashes, exacerbating fatigue and mood swings.
Processed foods: Highly processed foods like fast food, chips, and sugary snacks can increase inflammation and contribute to bloating and discomfort.
Caffeine and alcohol: Both caffeine and alcohol can disrupt sleep patterns, exacerbate mood swings, and contribute to dehydration.
Salty foods: Excessive salt intake can lead to water retention and bloating, so it’s best to moderate your consumption of salty snacks and processed foods.
Exercises
Just because you have periods then stop you from having benefits of Physical and mental Exercise benefits. In fact, following a regular exercise routine can help relieve some of the symptoms of pregnancy.
Instead of ceasing all activity during your period, use this week as an opportunity to try some new workouts.
You can try few good exercises pose such as cobra, Cow, Cat, Fish Yoga. This may help you cope with heavy cramping, and are best for your heavier menstrual days. Stretching is best when your body is warm (such as after a bath or shower).
Each stretch should be held for 30 to 60 seconds. Please do not push to the point of pain or discomfort.
Cobra Pose: Lie face down with your legs straight, feet together, and hands under your shoulders. Use your hands to push yourself up and lift your head and shoulders. Take a deep breath. Hold this position for 30 to 60 seconds as long as you feel comfortable. Then return to the original position and take a deep breath. When you exhale, your stomach contracts and softens. If you’re having trouble breathing deep in your belly, you may have yawned and need some rest. Breathe normally and repeat 2 to 3 times
Cat/Cow Pose: Get on your hands and knees. Make sure your hands are directly under your shoulders and your knees are directly under your hips. Take a deep breath, keep your belly close to the floor and at the same time slowly pull your head and hips into “This Cow Pose” (Figure 2) and breathe normally 23 times. When you’re ready to change position, take a deep breath and as you exhale, arch your back toward the sky, your head and hips slowly moving toward the floor. This is the Cat Pose. Move slowly through the two positions, holding each position for 2 to 3 breaths.
Fish Pose: Place the pillow on the floor. Lean your back and head on the pillow and place your legs on the floor in front of you your arms at your sides, palms facing each other. Stay in this position and breathe slowly for as long as you feel comfortable. If straightening your legs causes discomfort, bend your knees and place your feet flat on the floor. On days when you are short on time, try semi-exercise aerobic exercises such as walking or running. This type of exercise can reduce pain from abdominal pain (weight gain) and cramps. Aerobic exercise helps increase blood flow and release “feel-good hormones” called endorphins. These may work together to relieve headaches and improve mood
Cobra Pose
Cow Pose
Cat Pose
Fish Pose
It’s essential to listen to your body and choose exercises that feel comfortable and enjoyable for you during your period. If you experience severe menstrual symptoms or discomfort, it’s okay to take a break from intense workouts and focus on lighter activities until you feel better. Always consult with your healthcare provider if you have any concerns about exercising during your period.
