Being a woman, you know many things can whack your menstrual health. From stress, anxiety to the amount of physical activity and the use of certain medications, these things can easily mess up your menstrual health. The result? Your periods catch you by surprise, either starting way before the expected date or not for months at stretch. There are diseases, such as polycystic ovary syndrome, more commonly known as PCOS, that can cause the same. But does the food you eat has any impact on your menstrual health? To get an answer to this question, Onlymyhealth spoke to Rashmi Kushwah, HOD-Dietitics, Max Super Specialty Hospital, Dehradun.
Food affects your overall health, which includes menstrual health. The food you eat and your menstrual health share “an effective and simple relationship,” said Dt Kushwah. This works both ways as diet can affect how your reproductive system functions. Also, it can help you to sail through those five days of the month.
Foods Detrimental To Menstrual Health
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As you know, food, both healthy and unhealthy, can affect your reproductive health. So, what are the foods that have a detrimental impact on your periods? Here are some of such foods:
- Spicy Foods: Now this is a tough one for us Indians because our food is loaded with spices. Although spices have their set of health benefits, having too much of them can cause upset stomach, digestive issues, etc. Hence, it’s better to limit your intake of spicy food as much as you can.
- Refined Foods: These are those foods that are processed to such a degree that these have been stripped of their original nutrient and fiber content. Examples include refined white flour, sugar, etc. These are bad for your menstrual health, says Dt Kushwah. Hence, limit their intake as much as you can.
- High Fatty Food: Foods high in saturated fats such as cheese, butter, ice cream, chocolates, cake, etc are bad for your menstrual health. Hence, steer clear of them as much as you can.
- Processed Foods: This is another category of food items that casts a bad effect on your periods. Hence, you must limit your intake of processed foods such as bread, cakes, biscuits, pasta, pizza, etc.
- Alcohol: No matter what some people say, alcohol harms your health, including menstrual health. Hence, limit your alcohol consumption as much as you can.
Other than these foods, a sudden change in diet also affects menstrual health. It can lead to amenorrhea, which is the absence of periods, said Dt Kushwah. “This may happen due to hormonal changes which are regulated by a healthy and balanced diet,” she added.
Also read: Do You Often Suffer From UTI During Your Periods? Here’s What You Need To Know
Foods For Good Menstrual Health
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Now that you know which foods to avoid for sound menstrual health, let’s look at foods you should have for the same:
- Water: First and foremost, stay hydrated. Hence, drink lots of water. At least seven to eight glasses of water are recommended.
- Fruits & Veggies: Have lots of fresh fruits and vegetables. Eating those that are in the season is generally recommended. Many people experience sugar cravings during and around their periods. Having sweet fruits can help you with that. They’ll not only satiate your cravings but are also rich in fiber and vital vitamins and minerals. Also, these will prevent you from eating foods with refined sugar, which causes a spike in sugar levels, followed by a crash.
- Proteins: Having good proteins by eating foods such as fish, chicken, and eggs is also good for menstrual health.
- Nuts: Having healthy nuts are also known to improve menstrual health.
- Yogurt: Foods such as yogurt that are rich in probiotics can also help you with periods.
Also read: Should You Get Waxed On Your Periods? Know From The Expert
Tips To Improve Menstrual Health
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We all know how difficult those five days of the month can be. For many, these are so difficult that going about the daily chores becomes quite a task. Only if there were ways to deal with it. Good news: some tips can help you improve your menstrual health, making periods less stressful and painful to bear. Here are some tips by Dt Kushwah:
- Eat Right: By now you might already know the importance of eating well as far as menstrual health is concerned. An improper diet can cause weight gain, making you overweight or obese. This leads to issues with periods. Hence, have a healthy and balanced diet rich in fresh fruits and vegetables, nuts, whole grains, etc.
- Exercise: A lack of physical activity can cause hormonal disturbances. Hence, exercise regularly. 150 minutes per week of moderate-intensity exercise is generally recommended.
- Manage Stress: In times of stress, your body releases a hormone called cortisol, which disturbs the secretion of estrogen, which is the female reproductive hormone, which plays a vital role in menstruation. Hence, to steer clear of painful periods, managing stress is crucial. Do yoga, meditation, take up a hobby, or just take some time off, do whatever helps you to beat stress.
- Sleep Well: Although often ignored, proper sleep is crucial for your overall health, which includes your menstrual health. Hence, sleep for the recommended 7-8 hours daily.
So, as you saw what you eat can have such a huge impact on menstruation. Hence, avoid highly processed, spicy and fatty foods. Replace these with fresh fruits and vegetables, nuts and whole grains, and other foods that can help you with your periods. Also, exercise well, manage stress, and rest well. These are enough to ensure less painful periods.
(With inputs from Rashmi Kushwah, HOD-Dietitics, Max Super Specialty Hospital, Dehradun)
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