Menstrual cycle is a phenomenon that occurs to every female person in the world. The first menstrual bleeding called menarche starts between the ages of 9 to 15 years. It stops occurring permanently at the age of 45 to 55 years and this phase is known as menopause. While the process of staying clean and stain free is a major cause of concern for all women when they are in their periods, the most irritating aspect is the gruesome pain that occurs along with it which is known as menstrual cramps. The pain that occurs during menstruation varies across different women. While some may feel a mild pain, there are others who had to bear severe pain. However, each lady has been negotiating how to ease this irritating pain which they have to go through every month . Some ladies resign themselves to the pain without thinking much about it whereas some do make use of painkillers. Menstrual cramps, which have become a normal aspect of the lives of every woman, has never kept them from shunning away from doing any of their daily tasks. During the time of menstruation, every lady would handle professional and personal tasks like a pro as she does during normal days.
Menstrual cramps (dysmenorrhea) are throbbing or cramping pains in the lower abdomen. Hormonelike substances (prostaglandins) involved in pain and inflammation trigger the uterine muscle contractions. Higher levels of prostaglandins are associated with more severe menstrual cramps. Research studies suggests that simple diet changes can ease menstrual cramps and help you feel more comfortable while you go about on your daily routines. Here is a list of the food items and drinks that you can have while on periods-
Among the various kinds of fruits available in Earth, banana is the one which is great to have while on periods. These thin and curved elongated fruits which feel creamy and a delight to chew on are storehouses of Vitamin B6 and minerals like potassium and magnesium. It helps in relaxation of muscles and are a good source of nutrient for the digestive and nervous systems. Banana prevents water retention in the body thereby making you feel less bloated.
If you are a lover of dairy products, yoghurt is a perfect source of food you can consume while on periods. As a good source of calcium, yoghurt will give you the much needed strength to your body to carry out your tasks easily during this time. Moreover, the probiotic nature of yoghurt aids in reducing the common issues associated with menstruation like bloating and moodiness. For this reason, a bowl of curd is an excellent way to keep the period blues away.
Lentils, or as we more popularly know as daal, is a staple food in Indian cuisine and it is almost impossible for us to imagine our desi breakfast, lunch and dinner meals without it. As an excellent source of iron and protein, lentils are a must have food to include in your diet while on periods. During the loss of blood, there is a dip in iron levels in the body so eating sufficient amount of dal can help in preventing iron deficiency in the body. Besides, lentils being a wonderful storehouse of protein, can keep your body healthy and stop you from craving for unhealthy food options. Don’t skip on having dal with your rotis or rice while on periods.
Green leafy vegetables
A salad comprising of green leafy vegetables is another way by which you can lessen those awful menstrual cramps. It is a great idea to include vegetables like broccoli, kale and spinach as they improve blood flow, increase hydration and prevent water retention in the body. Green leafy vegetables contain bioactive compounds which are full of antioxidant and anti-inflammatory properties thereby providing a host of health benefits to your body.
Chocolate lovers can spoil themselves in a healthier way by binging on dark chocolates while on periods. As it contains much less sugar than those regular chocolates ringing heavily with sweet notes, dark chocolate is a much safe and healthy option for chocolate addicts to enjoy themselves. Dark chocolates are good sources of iron and magnesium. The best thing is that the taste of this chocolate can make you feel happier or act as a mood booster in a safe way because after all, the duty of chocolates are to keep us feeling good.
The vital liquid necessary for surviving life itself is always the most essential drink to be consumed regularly while on periods. Health experts always recommend drinking at least eight glasses of water daily during periods because staying hydrated is an absolute necessity. Drinking enough water throughout the day is especially important when you are on your period because you tend to lose fluids and get dehydrated. Dehydration can make you feel fatigued and cause muscular pain as enough oxygen is not reaching your red blood cells.
When it comes to relieving menstrual cramps, ginger is a wonderful vegetable to choose as it has anti-inflammatory properties. Meanwhile, a study has found that ginger can be as effective as ibuprofen and other over-the-counter medicine in relieving menstrual cramps. To enjoy the benefits of the good old ginger during periods, you can add some pieces of it to your evening tea and then enjoy an aromatic healthy cup of your favourite beverage peacefully when the sun is on the verge of setting over that reddish sky and night comes slowly enveloping the vast expanse of the space above with the black hue.
Among the various types of healthy teas available in the market, green tea is the best option to choose as a drink for relieving menstrual cramps. This light colured tea which has a mild earthy taste has anti-inflammatory properties and is a storehouse of essential vitamins and minerals . The primary thing is that green tea helps us to feel calmed and relaxing which is so essential during periods.
If you love to have juices, a glass of healthy smoothie made of green leafy vegetables can be a source of getting multiple benefits in one go. A green smoothie can boost your energy levels thereby getting rid of fatigue and providing you with good strength to carry out your tasks. Besides keeping you hydrated, it can have a relaxing effect on muscles , boost mood and encourage better sleep.
Pineapple contains an enzyme called bromelain which helps in fighting inflammation. Moreover, it is also a great fruit to have if you have irregular periods. As it helps in regulating the blood flow by increasing the production of red and white blood cells, pineapple juice is an extremely good drink to have while on periods.