DIET PLANS

• A wrong diet can complicate the problems related to menstruation.

• Sometimes, hormonal levels are lower in the bodies of women.

• Lower hormone levels cause PMS that trigger various disorders.

• Women must plan their diets before, during, and after periods to avoid certain problems. Also, there are kinds of diets that should be avoided at this time.

• Women need to stay active and move as much as possible. Diet alone cannot solve all problems that occur during different phases of periods.

• Nourishment for body during the ovulation phase is extremely important.

• Women should consult a qualified nutritionist to finalize their diet plan because one diet plan may not always suit every woman.

Menstruating women have many problems; sometimes, improper diet can intensify issues related to periods. Therefore, women must properly plan their diet before, during, and after their periods. This can help them to avoid many health problems that commonly occur during menstruation.

Women commonly experience bloating, cramps, fatigue, and headache during periods. Their bodies need not just rest but also proper nourishment. Periods occur every month. It is tough to go through problems, recover from them, and prepare to face them again. Often, the level of Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH) fall with estrogen and progesterone levels. Women often suffer premenstrual syndrome (PMS) when these hormone levels decrease.

PMS can trigger various problems, such as bloating, cravings, fatigue, irritability, and mood swings.

Before their periods, women should plan their diet with dark chocolate, plant proteins, essential fatty acids, and fiber-rich foods. Fiber-rich food items include beans, kale, lentils, nuts, quinoa, spinach, and tofu. They should keep themselves hydrated. At this time, women should avoid over-consumption of salt as it causes water retention in the body. Too much water retention in the body can lead to feeling bloated during the period. Women should also avoid too much food that can cause upset stomachs and acid reflux.

During the period, the first day of the cycle is crucial when following diet-related precautions. Women should avoid pain or discomfort by having natural relief-causing foods to maintain their energy levels. Eating food items rich in iron and magnesium is advisable during this period. Women should focus on a diet rich in whole grains, dark chocolates, fatty fish, and yogurt. Hot peppermint or ginger can help reduce cramps. Women should stay hydrated and try to move around as much as possible. Sitting idle is not advisable during this time.

In the follicular phase, increasing estrogen levels can trigger LH release. The process of ovulation usually begins around the 14th day. Therefore, many nutritionists advise that nourishment to the body during this time is extremely important during ovulation. After periods, women need to include Vitamin B-rich food items in their diet. They should also focus on calcium and lean proteins. Going through periods can weaken bones, and calcium-rich food strengthens the bones. During this phase, iron-rich food can also be helpful. Food items include meats, dark leafy greens, legumes, spinach, and dairy products. Other food items that can boost women's health after periods have food items rich in carbohydrates. Food items include brown rice, fibrous veggies, fruits, lentils, and oats. Oats are also rich in fiber which is plus point. Other fiber-rich foods that can be helpful to women are cereals, flaxseed, nuts, seeds, and whole grains. Apart from diet, regular body movement and proper hydration are equally important during this phase.

Having periods is a biological process over which women or doctors have no control. But if the diet before, during, and after the periods is right, then that period's pain and suffering can reduce, and women's health can remain good.

HelloDr is a holistic hub where women can easily find qualified nutritionists and dieticians who can give them the right advice regarding diet plans. However, considering the allergies, one diet chart may not work for every woman. Therefore, it is advisable to consult a nutritionist before finalizing a diet chart. So register on HelloDr here.