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Healthy food women should eat during their periods

According to an article written by Healthline, some foods might ease symptoms while others can make them worse during your monthly menstrual period. Some of the symptoms include diarrhoea, lethargy, and bloating in addition to abdominal pains, nausea, bloating, mood changes, and bloating.

To alleviate these conditions, try eating more of the right meals and less of the wrong ones.

1. Water

It's important to stay hydrated at all times, but it's especially necessary to do so during your period. You can prevent the dehydration headaches that often accompany menstruation by drinking plenty of water.

Water retention and bloating might be averted if you drink enough water.

2. Fruits

Cucumbers and watermelons, two of the fruits highest in water content, are excellent ways to replenish fluids. Sugar cravings can be satisfied by eating sweet fruits rather than the processed sugars that might cause a rapid rise and subsequent drop in blood sugar.

3. Greens and other leafy veggies

Having low iron levels during your period is very normal, and it's even more common if your menstrual flow is particularly heavy. Tiredness, discomfort, and lightheadedness are all possible outcomes.

Leafy greens, such as spinach, are a great way to add more iron into your diet. Magnesium is also abundant in spinach.

4. Ginger

Intake of ginger tea has been shown to alleviate some of the discomfort associated with menstruation. Inflammation in the muscles can be alleviated thanks to ginger's anti-inflammatory effects.

It has been suggested that ginger can also alleviate motion sickness. Researchers found that pregnant women who took ginger supplements experienced much less morning sickness compared to those who took a placebo.

5. Poultry

Chicken is another option for a high-iron and high-protein lunch. Protein is an essential part of a healthy diet and it can help you feel full and satisfied and cut down on cravings so that you can get through your period more easily according to studies.

6. Fish

You should include fish in your diet since it is a good source of healthy nutrients like iron, protein, and omega-3 fatty acids. If your iron stores tend to deplete around your period, eating iron-rich foods can help replenish them.

One study found that omega-3 fatty acids helped lessen menstrual cramping. Women who took omega-3 supplements reported significantly less menstrual pain, allowing them to need less ibuprofen.

Depression and mood changes are common after menstruation, but omega-3 fatty acids may help.

7. Turmeric

Curcumin, the main ingredient in turmeric, is known for its anti-inflammatory properties. Researchers found that women who took curcumin experienced fewer and milder PMS symptoms.

8. Nuts

Nuts often have a high protein and omega-3 fatty acid content. In addition to vitamins, they are also a good source of magnesium. If you don't like eating nuts by themselves, you may always use nut butter, drink milk made from nuts, or add them to smoothies.

9. Beans and lentils

Veggies and vegans can receive all the protein they need from lentils and beans. They're a great addition to your diet if you're low on iron because of how high iron content is in them.

Content created and supplied by: Healthlatest (via Opera News )



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