foods to eat for breakfast on period

Periods | What to Eat, What Not to Eat - Expert Tips That Will Change Your Life

Introduction

Do you also suffer from severe pain and discomfort during periods? Today we will talk about which foods to avoid during menstruation and one week before it, and what healthy alternatives are there that can give you relief. In this comprehensive guide, we will explain in detail how period symptoms can be managed with diet.

High Salt Foods: The Silent Troublemaker

Period cramps are already very painful, and high salt foods can worsen them. According to scientific research, excess sodium retention increases bloating and pain. So avoid:

• Packaged and canned foods
• Pickles and chutneys
• Salads garnished with table salt
• Salted nuts and snacks

Healthy Alternatives

Instead of salt try flavor:

• Fresh lemon juice
• Herbs like basil, oregano
• Fresh garlic
• Black pepper
• Rock salt (limited quantity)

High Fat Foods: Hormone Disruptor

Hormonal balance is crucial for periods. High fat foods can cause heavy bleeding which can drain you physically and mentally. Avoid these foods:

• Butter and cream based dishes
• Potato chips and fried snacks
• Fast foods especially burgers
• Processed meats
• Pastries and heavy desserts

Better Options

Instead, focus on:

• Nuts (especially almonds, walnuts)
• Seeds (pumpkin, flax, chia)
• Vegetables and pulses
• Lean proteins
• Green leafy vegetables

Other Foods To Watch Out For

Caffeine

Coffee and tea addiction is common, but it can be problematic during periods:

• Causes anxiety and irritability
• Promotes dehydration
• Can worsen cramps

Sugar and Processed Foods

It is important to control sweet cravings because:

• Blood sugar fluctuations cause mood swings
• Inflammation increase happens
• Energy levels become unstable

Alcohol

During period alcohol consumption:

• Dehydration risk increases
• Liver becomes extra stressed
• Hormonal imbalance is created

What To Eat Instead

Iron-Rich Foods

Iron deficiency can occur due to blood loss during period. Include:

• Green leafy vegetables
• Dates and dry fruits
• Whole grains
• Lean meats (if non-vegetarian)

Anti-Inflammatory Foods

To control inflammation:

• Turmeric with black pepper
• Ginger
• Green tea (limited)
• Berries
• Dark chocolate (70% or more cocoa)

Lifestyle Tips Beyond Diet

Relief from Yoga

Regular yoga practice helps in managing period symptoms:

• Light stretching exercises
• Breathing exercises
• Meditation for stress relief
• Simple asanas (under expert guidance)

Importance of Hydration

Water intake is especially important:

• Minimum 8-10 glasses daily
• Coconut water for electrolytes
• Herbal teas (non-caffeinated)
• Fresh fruit juices

Creating A Period-Friendly Routine

1. Meal Planning

• Maintain a schedule of regular meals
• Eat small portions frequently
• Avoid heavy meals
• Prefer fresh, home-cooked food

2. Supplements

• Take supplements with doctor's advice
• Iron supplements if prescribed
• Calcium supplements if needed
• Vitamin D is important

Conclusion

Periods are a normal biological process, but it can be made manageable with the right diet and lifestyle changes. By following these tips you can:

• Manage pain naturally
• Maintain energy levels
• Control mood swings
• Improve overall health

Remember, every body is different, so observe your body and follow what suits you. Regular exercise, balanced diet, and stress management can significantly improve period symptoms.