Fruits To Be Eaten And Avoid During Periods

Introduction:

Menstruation, also known as a period or monthly cycle, is the regular discharge of blood and mucosal tissue (known as menses) from the inner lining of the uterus through the vagina.

In periods normally women suffer from lots of pain like back pain, abdominal pain, leg pain etc so they consume medicines to overcome from these pains which have ill-effects also.

Women feel glad when they know that fruits also helpful to overcome this menstrual pain.

    FRUITS TO BE NEEDED IN PERIODS

  1.Banana 

Yes of course Banana helps to relieve from menstrual pain because……

Banana is abundant in vitamin B6, vitamin C, fat-free, magnesium, cholesterol free, and sodium free. Vitamin B6 build red blood cells which are good for the body during menstruation period.

It also maintains a healthy nervous system. Bananas are also full potassium. It prevents water retention in the body which has proved to be very helpful for women.Here, Banana plays an important role too.

It helps in relaxing the muscles and makes it easier for them to have a good sleep at night.

Fibre, potassium, and magnesium in bananas help enhance bowel movements of your stomach. Periods can also cause diarrhoea in some women, hence eating baa nana helps a lot.

Although bananas carry realistic sugars, it’s still better to be cautious with the number of bananas you eat especially if you are consuming them as shakes or smoothies, because utilization of a lot of sugar can increase pain.

2. Watermelon

Period cramps are often caused by water retention. The best way to heal this is by increasing your water intake or eating water-based foods like watermelon.

This will give you hydration, prevent bloating, and increase blood flow.When the sweets cravings hit, reach for a piece of fruit. Whole fruits supply all the nutrients you need to combat weakness and fatigue.

3.Green leafy vegetables

 During periods our iron content become very low.  Leafy green vegetables such as kale and spinach can increase your iron levels. Spinach is also rich in magnesium.

Green leafy vegetables are considered as natural caches of nutrients for human beings as they are a rich source of vitamins, such as ascorbic acid, folic acid, tocopherols, β-carotene, and riboflavin, as well as minerals such as iron, calcium, and phosphorous.

They are considered as an essential part of the diet to meet the daily nutrient requirements.

4. Dark Chocolate 

  Menstrual pain are every woman’s nightmare, and dark chocolate can be considered as a panacea for treating these cramps.

Dark chocolate is considered effective in reducing menstrual pain.

Menstrual pain or dysmenorrhea is stiffness or cramps in the lower abdomen that is caused due to menstruation and production of prostaglandin substances that occur during or before menstruation.

Dark chocolate accompdate vitamin A, B1, C, D and E. In addition, it also contains antioxidants of phenol and flavonoids, rich in minerals such as potassium, calcium, iron, a little omega 3 and 6, and high magnesium which can reduce menstrual and premenstrual pain in women.

5. Jaggery

It is another heat-generating diet that is preferred in winters. Although, it is primarily known for treating the occurrence of scanty periods.

However, it is also proved to be beneficial to bring your periods on time.

Jaggery is also advised by many doctors to be consumed during the periods because of its propensity to increase haemoglobin in the blood.

Dr. Ridhika Kaushik, who is practicing medicine at Dayal Hospital, says, “We advise our patients to take jaggery in small amounts during menstruation, to maintain the iron level in the body.”

 6.Dates

   Date fruits produce heat that is why they are preferred in winters. Drinking hot date milk can definitely be relieving during menstruation.

If brought every night before sleep during wintery months, it surely has positive effects on your reproductive and menstrual health.

   FRUITS TO BE AVOID IN PERIODS 

  There are a lot of foods that cause inflammation and therefore it is better to avoid them.

   1.Alcohol

Alcohol may reduce cramps temporarily, there are too many negative effects also.It can cause your period to become irregular and also increase estrogen levels in the body, worsening period symptoms.

Estrogen is one of the two main female sex hormones is responsible for keeping a girl’s menstrual cycle regular. Its diuretic nature increases your water retention levels.

What this means is that there is an excess of fluid build-up in your body, which makes you appear more bloated.

2.Caffeinated drinks

Coffee is one of the main drinks you need to avoid during your period. This truly helps, because caffeine is a stimuant, which leads to a fluctuation in your hormones, and that is something you definitely want to avoid during your period.

It boost blood pressure and heart rate leading to tension and anxiety attacks and in turn, worsening the PMS symptoms. Caffeine also decreases your body’s ability to absorb iron, which affects your energy levels and could increase PMS symptoms.

3.Dairy products

This might come as a surprise to you but dairy products like milk, cream , curd and cheese are some of the foods to avoid during periods.

They are rich in arachidonic acid which can act as a trigger for menstrual cramps. 

  4.Fried foods

Most fried diets like chips, snacks, biscuits, etc contain trans-fats or hydrogenated vegetable oil. All of these can increase oestrogen levels and can worsen your mood swings.

Plus fried foods also worsen the problem of acne and skin inflammation in women during periods.

5.High fat food

High-fat foods have a strong effect on hormone activity in the body. For example trans fats, saturated fats can contribute to period pain and inflammation.

Avoid massive meats and dairy to keep your fat intake down, which also regulates estrogen levels.

6.Carbonated Drinks

Sugary,Carbonated drinks like soda, soft drinks etc contribute to bloating. Stick to water instead.

Upping your water intake will actually ease water retention and bloating.This caus e inflammation during periods.

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