Things you should eat:
1. Leafy vegetables and fruits
:it's common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. Often, this leads to body pain, fatigue and dizziness,"said Dr.Patil, adding that green leafy vegetables help combat the same. Make sure you also incorporate water_ rich fruits such as watermelon and cumcumber. If you have sugar cravings, switch to sweet fruits. "This can help crub your sugar cravings, without eating a lot of refined sugar which can cause your glucose level to skip and then crush",she suggested.
Infact,a warm cup of ginger tea can help you feel better because it has anti inflammatory effects, which can soothe achy muscle. Ginger may also reduce nausea.
2. Chicken and fish:
A great source of iron and protein, make sure you add these to your diet. Eating protein is essential for overall health and can help you stay full for a longer period of time. "It's rich in protein and omega 3 fatty acids. Consuming iron will counteract the dip in iron levels whiles menstruating,"said Dr. Patil.
3. Nuts and dark chocolate:
Make sure you include dark chocolate in your diet because it is rich in magnesium and iron. Nut are equally important,so make sure you have a handful of them every day. "Most nuts are rich in omega fatty acids and are a great source of protein. If you don't want to eat nuts on their own, add them in your fruit smoothies,"suggested the nutritionist.
This does not need an explanation;we all know that drinking water is important. " Staying hydrated can reduce the chance of getting dehydration headaches, which I common symptom of menstruation",says the nutritionist.
Things you should avoid
1. Salt and spicy food:
Steer clear of fried food and ready made snacks including packaged food since they are rich in salt and sodium. "Consumption of excess salt causes water retention that leads to bloating during your period, " said Dr. Patil. In fact, also avoid spicy food since it can upset your stomach and cause acid refluxes.
" Avoid drinks like coffee, energy drinks etc as they can cause headache and constipation. It can also cause digestive problems,"she said.
Alcohol has numerous effects on the body ranging from a bad hangover to headaches.
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