Eating right is the key to solving most of our health woes. Today, we are on a mission to unveil the relationship that food has with one of our greatest enemies: period cramps. Did you know that all the stomachaches, bloating and mood swings can be avoided by eating the right things? We spoke to experts and chalked out a list of foods that you must eat, and also foods that you must avoid when it’s that time of the month.
The Must-Haves
Milk products: Milk and milk products are necessary for the body as they are rich in calcium and make the bones strong. Clinical nutritionist Namita Nadar, Fortis Hospital, Noida says, “Add at least one food item with calcium in your diet every day. A glass of milk, soya milk or curd is your best option. The symptoms of calcium deficiency include depression, irritability and anxiety, which are similar to symptoms of PMS”.
Wheat grains: Eat whole-wheat grains and fresh fruits to achieve a good intake of fibre. Fibrous food will fill your stomach without making you feel bloated. You could also include complex carbohydrates like wheat grains which reduce the water retention in your body.
Fluids: A lot of women lose a lot of fluids during their period. “Contrary to popular belief, drinking water does not add to water retention. In fact it is the best solution for it. Drink as much water as possible,” suggests Namita. Green tea, juices and smoothies are also a good option to include in your diet.
Beans and Nuts: Beans and nuts are rich in magnesium, which also help in reducing that bloated feeling. They also contain large quantities of potassium and iron which reduce water retention and increase the blood flow in the body.
Fruits: Fruits like sweet lime and pineapple are great pick-me-ups as they are packed with important minerals like magnesium. Bananas have loads of vitamin B, so start your day with one. Dr Suneeta Mittal, Director and HOD, Obstetrician and Gynecologist, Fortis Memorial Research Institute, Mumbai says, “The only precaution individuals need to take is to avoid cold, frozen food and fruits since your digestion is slightly slow when on your period. This could cause discomfort. Eat fresh, warm food as much as possible”.
Food rich in omega-3 fatty acid: Foods like salmon, tuna, walnuts, flaxseeds are all rich in omega-3 fatty acid, which is essential for the body especially during periods. Fatty acids lower inflamation and lower menstrual cramps.
The Must-nots
Alcohol: Any form of alcohol increases pre-menstrual depression so nix it during the times of your period.
Caffeine: Caffeine elevates the estrogen levels in the body, increasing the symptoms of PMS. “Cutting down on caffeinated foods such as tea, coffee, caffeinated soda colas and chocolates can reduce mood swings,” explains Namita.
Sugar: Sugar also causes rapid mood swings. Namita suggests, “Stay away from sugary foods such as cakes, pastries and colas”.
Salt: Salt increases water retention so avoid fast and packaged foods. “Spinach and fenugreek also lead to water retention. Pickles, canned food, chips, snacks like salted popcorn and Asian foods made with sauces are all high in salt content,” she shares.
Fried foods: Fried foods can actually increase period pain as they are high on trans-fat which shoots up the estrogen levels.
