Avni Kaul
Women lose iron during menstruation through the blood. Low progesterone levels may result in heavy bleeding which cause anaemia. Meat, poultry, fish, spinach provide the required iron and else supplements are prescribed.
Dietary discipline promotes regular periods. Baked goods, sodas, etc. should be consumed less for they contain simple carbohydrates. Instead consumption of food having complex carbohydrates like oats, whole wheat, lentils and soy milk should be increased. Multivitamins, especially the ones that contain calcium and magnesium are beneficial. Fish oil supplements, increased fruit, vegetable and water consumption regulates the menstrual cycle and reduces the symptoms of PMS (Pre-Menstrual Syndrome).
Diet to be followed during Menstruation:
- Notice the craving – Have healthy snacks around you for when craving for something tasty when unhealthy hits you. That is the only way one can deal with it. Fruits, Nuts, etc. should be available at all times to satisfy that temporary hunger pangs.
- Healthy Alternatives Should be Aimed At- Instead of highly refined carbohydrates like white bread, cakes, pastries , choose whole grain cereals like whole wheat atta, Oats, millets , buckwheat, barley , whole wheat pasta or bread , brown rice , quinoa etc. Complex carbohydrates should be combined with high biological value protein like milk, curd, paneer, chicken, eggs and fish to make a complete filling snack.
- Keep sensible eatables at Home –Keep roasted makhana, roasted chana, murmura, dates, raisins, figs, sugar free protein bar handy instead of candy, soft drinks and cookies when you feel hungry.
- Don’t indulge the Bloat-Limit high salt foods to prevent water retention in the body. Have fresh vegetables and limit the consumption of highly processed foods like chips and frozen meals. Drinking water should be given preference over aerated drinks every time to soothe the digestive system and keep oneself hydrated.
- Walk whenever you can- Light to moderate exercise like swimming (during PMS), yoga or walking lightens one’s mood and distracts you from cravings or cramps.
- Coffee is good or bad? – Moderation is required during every phase of life. Same is the case about coffee intake during menstrual cycle. Excessive consumption of caffeine can cause high blood pressure, fast heartbeat, irritability and insomnia. However, 2 cups in a day are considered to be moderate and therefore recommended along with some exercise to boost your energy level naturally.
Red meat (goat meat), poultry and fish are the best sources of iron which are body absorbs easily. Others are dark leafy greens, dried beans, peas and lentils. The plant sources should be combined with Vitamin C to help our body absorb the iron better. For example Poha is a good source of iron and can be combined with Nimbu Pani which is a good source of Vitamin C.
Vitamin B12, found in animal products like eggs, milk, cheese, meat, fish and in vegetarian products like soy, rice and almond beverages is another essential vitamin that affects our energy levels. Make sure you take supplements for the same if you have a deficiency of Vitamin B12.
PMS, Bloating maybe a part of menstruation but can be controlled by keeping a check on dietary habits and regular exercise.
