Pain and cramps during menstruation are an inevitable part of a woman’s life. Usually, blood flow is accompanied by mood swings, irritability, acne and fatigue. Women across the globe experience a shooting pain in the lower abdomen along with a backache, nausea and cramps in the legs. Although most women are able to tolerate the pain or take a painkiller; it affects some women severely. Period pain can disrupt their life to such an extent that they usually take the day off and might even have to get painkiller injections to make the pain subside. Periods leave them extremely weak and they don’t feel like getting up from the bed.
Food definitely plays an important role in managing periods pain. Eating the right kind of food will give you an edge to deal with periods pain better. Include lots of vitamin-rich, protein-rich, iron-rich food in your diet. Magnesium and healthy fats should also be there in your food.
women include the following ten foods in their diet to manage periods pain better:
Bananas: Nutrients like Vitamin B6 in bananas are known to give relief from cramps during periods. Periods are also associated with bloating. Bananas are a rich source of potassium which helps reduce water retention which in turn reduces bloating.
How to eat: You can have bananas any way you like, after a meal, as a snack or in your breakfast, make sure to include this fruit during those days of the month especially.
Dark chocolate: Now, you can enjoy your favourite bar of dark chocolate without any guilt. Studies suggest that dark chocolate helps in reducing pain during periods. It can also lift your mood during those tiring days. Cocoa in dark chocolate uplifts your mood naturally. But remember, white chocolates with added sugar can make your period pain more severe.
How to eat: Try to relax with a bar of dark chocolate once you feel those aches and pains during periods.
Green leafy vegetables: We all know that green leafy vegetables are good for health, but did you know that the bunch of spinach (palak) can simply help you reduce your menstrual cramps and pains? The nutrients present in green vegetables like vitamin E, vitamin B6 and magnesium are known to fight periods cramps, which bothers women the most in those days.
How to eat: Eat it as salads or cook it with a little amount of oil and have it as part of your meal.
Ginger: If you suffer from painful menses, try ginger tea for relief. Due to its anti-inflammatory properties, ginger helps in easing the pain. It is also used for nausea and for stomach upset, symptoms that sometimes accompany menstruation.
How to eat: Boil few slices of ginger in some water. You can add a pinch of black pepper and honey. Drink this tea regularly or during your periods to get relief.
Yoghurt: Do you know, research suggests that those women who consume 1,200 mg of calcium, experience 30 per cent fewer pre-menstruation symptoms (PMS) like crams, abdominal pains, backaches, etc. Yoghurt is a natural source of calcium, which helps the body to fight issues related to periods.
How to eat: You can eat yogurt or curd regularly along with your meal.
Avocado: Butter fruit or Avocado is rich in protein which is required to fight periods pain. Also, the Omega-3 present in avocado acts as an anti-depressant. Priya adds, “Avocado can help balance hormones naturally during periods.”
How to make: Make an avocado salad or have it as chutney.
Lentils: Do you know that your daal and sambar can help in your fight against periods pain? The lentils are complex curbs, eating it regularly produces a chemical in our body named serotonin. This chemical is responsible to make you relax during tiring times. Regular consumption of lentils is also linked with less severe PMS symptoms.
How to eat: You can include daal, sambar, chole with chickpeas, rajma, etc. in your diet.
Fennel seeds: If your period pain is making your life miserable, try fennel seeds. As it has anti-inflammatory properties, it can work as over-the-counter pain-killers. Fennel seeds also have some muscle calming properties which is useful during those uncomfortable period days. It also helps in bloating during those days.
How to eat: You can dry roast whole fennel seeds and have it after meals or anytime you like. Or else, you can also boil some fennel seeds in water and drink it water once it is cool.
Pineapple: Do you know that the humble fruit pineapple can be your knight in shining armour when you are suffering from menstrual pains. Pineapple is considered as a natural muscle relaxant. Drink plenty of pineapple juice to ease the aches and pains during periods.
How to eat: Make a pineapple salad or include pineapple juice as part of your breakfast.
Walnuts: Walnuts, considered good for boosting memory, is also good for periods cramps. The Omega-3 fatty acids present in walnuts have anti-inflammatory and pain-relieving properties. It also has magnesium which helps relax the muscles.
How to eat: You can eat walnuts between meals as snacks or in some sweet preparations.
Meal plan during periods:
When you are menstruating, avoid spicy, fried food and instead go for light foods to avoid indigestion issues.
Breakfast: During periods, start your day with one glass of milk, one boiled egg and banana. Vegetarians can opt for oats porridge with fruits like strawberries.
Lunch: During periods, your lunch can be rice, chicken with grilled vegetables and one cup of yogurt. Vegetarians can go for daal with brown rice with spinach-cottage cheese (palak-paneer) curry.
Snacks: Have 5 to 6 walnuts, pumpkin seeds for snacks. Instead of regular milk tea, try ginger, black pepper and honey tea.
Dinner: For vegetarian, dinner can be 3-4 multigrain chapatis with daal or soya curry. Non-vegetarians can opt for grilled fish with rice.
Dessert: Indulge in a bar of dark chocolate for dessert or go for light fruit salad.
Exercise: Skip the gym if you are not comfortable to exercise during periods. Instead, go for walks. Give your body some rest during periods.
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