Foods To Avoid and Foods To Eat During Periods

Periods is that time of the month, which is really dreadful for many women. It is not just the bleeding, mood swings, skin eruptions for some and so on. There are some foods which worsen the situation, so best to avoid them.

Carbonated Drinks

Sugary, carbonated drinks like soda contribute to bloating. Stick to water instead. Upping your water intake will actually ease water retention and bloating. Just make sure it's not sparkling water. 

Processed Foods

Another culprit in the bloating game? High-sodium foods. Processed foods are the biggest source of sodium in your diet. Avoid anything that comes in a package, and you'll keep salt intake down and your belly bloat, too. 

Fried Foods

Cut back on foods containing trans fats, which elevate estrogen levels, to reduce pain during your period. That means fried foods are out. Also, avoid anything with hydrogenated vegetable oil on the ingredient list. 

Legumes

Kidney beans, black-eyed peas, chickpeas, and all legumes cause bloating. Keep them off your plate to keep discomfort to a minimum. 

Refined Grains

Refined grains, like all processed foods, lose much of their nutrient content. This causes them to interfere with blood sugar and regular appetite control. Both factors are concerns during your period. Choose whole grains over white bread, pasta, cereal, rice, crackers, cakes, and cookies.

High-Fat Foods

High-fat foods have a strong effect on hormone activity in the body. Like trans fats, saturated fats can contribute to period pain and inflammation. Avoid heavy meats and dairy to keep your fat intake down, which also regulates estrogen levels. 

Foods Which Are Safe To Eat During Periods

Kale

When you're menstruating, your iron levels can take a dip, which is why cravings for iron-rich foods during this time are common. But instead of reaching for a cheeseburger, choose leafy greens like spinach, kale, collard greens, and Swiss chard to replenish your body's iron supply. 

Oranges

Consuming calcium reduces feelings of depression and anxiety. Vitamin D regulates the enzyme that converts tryptophan into serotonin, the neurotransmitter that helps regulate mood. Together, calcium and vitamin D ward off PMS symptoms. High levels of calcium can also ease cramps, aches, and pains, acting as a muscle relaxant. Find the winning combo in citrus fruits like oranges, lemons, limes, and leafy greens like the ones mentioned above. 

Bananas

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. 

Watermelon

When the sweets cravings hit, reach for a piece of fruit. Whole fruits provide all the nutrients you need to combat weakness and fatigue. Plus, the natural sugars in fruits like watermelon, plums, figs, and berries help alleviate bloating. 

Salmon

Salmon is the answer to all of your period cramp woes. It's rich in omega-3 fatty acids, which work to relax your muscles, relieving pain. You can also get your omega-3s from walnuts, avocados, pumpkin, and flaxseeds.  

Broccoli

Broccoli contains all of the nutrients that play a role in easing PMS symptoms—magnesium, potassium, calcium, and vitamins A, C, B6, and E. Fill your plate to boost your mood, fight fatigue, and combat depression.

 

Dark Chocolate

Dark chocolate is a good source of magnesium, which not only tempers moods swings, but it also helps regulate serotonin—the happy hormone. To get the serotonin boost, stick with chocolate that's 60% cacao or higher. 

For Mood Swings

Turmeric

Reduces the inflammation, which reduces the production of the serotonin, the " happy neurotransmitter" in the brain.

Cooked Lentils

Contains folate, an extensively studied nutrient for its ability to improve mood.

For ACNE-

Fish, Omega 3 fatty acids

Fatty acids helped in reducing acne when used as a part of clinical studies.

Plain Yoghurt

Wards off acne if made with Vitamin D fortified milk.

Nuts And Seeds

Packed with zinc for boosting the immune system.

Green Tea

Antioxidant limit the production of free radicals.

Red, Orange And Yellow Peppers

rich in beta-carotene to naturally reduce skin oils.

For Bloating

Fennel seeds

Contains a compound that relaxes the intestines to reduce cramping and bloating.

Yoghurt

It has shown in dozens of studies to aid digestion and reduce intestinal cramps.

Fresh Fruits and Veges

Re-balances potassium levels and wards off salty foods which increase water retention.

For Sweet Cravings

Fresh Fruits And Veges

Supplies essential micro-nutrients missing from sugary foods and fibre to slow the uptake of sugar into the blood stream.

Pickles

Fermented foods can help to regulate your appetite.

Coconut Oil

Rich in plant based fats that inhibit the craving for sweets and junk foods.

Cinnamon

Extensively studied to improve blood sugar balance by improving your sensitivity to insulin.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com