Menstruation is a regular biological function and the stigma around it needs to be removed. Certain foods can help replenish the loss of blood and fluids around this time. One must ensure adding iron-rich foods like kale chane, sprouts, saag, spinach, jaggery, fruits and vitamin C in your diet regularly.

Iron helps increase haemoglobin, especially during these days when we lose most blood. Vitamin C also helps reduce the pain and muscle cramps that can leave you lethargic and fatigued. It is important for women to keep themselves hydrated, especially during summers

It’s important to keep an eye on what you’re eating during your period as some foods can make symptoms worse.

When talking about PMS and period symptoms, diet is vital. However, eating healthily while on your period can be a bit of a challenge. Many of our cravings are erratic, extreme and unhealthy, and the foods we eat can have a huge impact on our bodies. During menstruation and pre-menstruation, our hormones are all over the place and our bodies already feel like they’re falling apart, so it’s really important to make sure that what you eat isn’t making things worse.

High calcium intake

Research shows the bone-boosting mineral can both reduce menstrual cramp pains and reduce bloating and water retention. Calcium can also help your mood and increase concentration. Found in: dairy products like milk, yogurt, and cheese as well as certain plant-based sources, including almonds, bok choy, broccoli, and leafy greens.

Must have banana

A banana is one of the best mood-boosting foods you can eat thanks to its high dose of vitamin B6. They're rich in potassium and magnesium, too, which can reduce water retention and bloating. They also help regulate your digestive system, which some women struggle with around this time of the month. 

Don't ignore Anemia symptoms

Heavy periods can contribute to iron deficiency anemia in women, which can cause brain fog, tiredness, and mood swings. Even if you don’t have a heavy period, eating foods high in the mineral iron during your period is a good idea. Found in: beans, beef, dark chocolate, lamb, leafy greens, nuts, sunflower seeds, tofu. These are anemia symptoms you shouldn’t ignore.

Caffeine 

With your fluctuating hormones leaving your mental state a little out of sorts, the last thing you want to do is introduce a stimulant like caffeine to throw your body into overdrive and cause more erratic mood swings. Coffee is the obvious one, but many fizzy drinks also contain caffeine.

Processed foods 

These include tinned food and ready meals. These foods are high in salt and chemicals, and will leave you feeling even more bloated, sluggish and uncomfortable. They can also dehydrate you, which can affect energy levels and mood.

Foods Rules You Should Follow:

  1. Focus on fresh fruits and vegetables, whole grains, and fiber-rich foods.
  2. If you do have sweet cravings, find alternatives. Have a fiber-rich fruit salad topped with low-fat yogurt instead of a bowl of ice-cream or chocolate.
  3. Take iron supplements or eat lots of leafy greens. 
  4. Drink lots of water!
  5. Make changes in how often you eat, and how much you are eating. Plan on eating smaller meals throughout the day.
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