Periods diet: What to eat during periods what not to eat

The importance of a balanced diet cannot be emphasised enough, and this is particularly true for the time you menstruate. Consuming a balanced diet will not only help in providing you with enough levels of energy while you menstruate but also will cater to reduce symptoms of dysmenorrhoea or pain during the cycle.

Several studies have described the need for taking a balanced diet during menstruation and it has repeatedly been associated with relief from dysmenorrhoea over time. The balanced diet discussed in these studies focuses on the inclusion of 55% carbohydrates, less than 30% of fats and 15-20% of proteins, which is slightly different from the diet you are expected to take on your non-menstrual days. Concerning carbohydrates, the inclusion of complex carbohydrates and fibres has been recommended. This is because complex carbohydrates and fibres are conducive to your digestive health and will facilitate the prevention of digestive complaints like constipation. This would help in preventing abdominal pain and discomfort due to these digestive issues.

Overall, the intake of this diet has been suggested to improve menstrual symptoms. A reduction in both the severity and intensity of pain was reported by the participants of this study. When compared with girls who were not given the described diet during the period of this study, better results were recorded in the group receiving diet after a duration of 3 months. This implies that while dietary changes are helpful in the management of menstrual symptoms and in the reduction of pain, it is imperative that you be patient since these relieving actions will be observable after a certain period of time.

What you eat during periods holds utmost significance during periods but sufficient intake of fluids is equally important. An increase in fluid intake is generally recommended during the days you are menstruating because water will assist in tissue repair and provide you with optimal levels of energy required for daily functioning. Another reason why you must drink more water during periods is to avoid bloating, which is commonly experienced during menstrual cycle.

Since fibres take longer to digest and spend more time within your intestines, an increased intake of fibres is associated with digestive symptoms like gas and bloating. Increasing the intake of water will facilitate the digestion of dietary fibres and avoid these symptoms. Further, water will help in relieving other digestive complaints and issues during periods like constipation. So, it is recommended to drink at least 8 to 10 glasses of water each day during your days of menstruation.

(Read more: How much water to drink daily)

Fats form an important part of the balanced diet and healthy sources of fats are highly recommended during periods while unhealthy fats are highly disdained. A low-fat diet is inversely related to the symptoms of pain during menstruation. It is, therefore, advisable to opt for natural and healthy sources of fats to keep the symptoms of dysmenorrhoea at bay.

It is often thought that nuts must not be consumed during menstruation since they are believed to be associated with heavier menstruation. But, in fact, the inclusion of nuts in moderation can be conducive to your health during periods as nuts are rich sources of fats. Studies have found that nuts when consumed in moderation, helped to reduce menstrual symptoms like pain and discomfort.

For this benefit, it has been suggested to eat a handful of nuts each day containing 1 to 2 almonds or walnuts and 8 to 10 pieces of nuts in total. Other than being a rich source of fats, nuts also possess ample amounts of digestive fibres, which could aid in the prevention of digestive issues like constipation or changes in bowel movements, which are common during the time of menstruation.

Fish oil is a healthy source of fats, which is why it is commonly recommended during periods. Studies have found that the use of fish oil capsules is efficient in relieving menstrual pain due to the presence of omega 3 fatty acids. However, it is associated with mild side effects like nausea and abdominal pain, which states that you must not consume them without a physician's consult.

Another way of including omega 3 fatty acids in your diet is by consuming fish in moderate amounts. Although no direct evidence supporting the reduction of menstrual pain through the consumption of fish has been found, a protective and preventive role has been established.

Eggs are another healthy source of fats and proteins and contrary to the common belief, eggs can be a healthy inclusion in your diet during periods. Studies have found that the lack of eggs in the diet can lead to the symptoms of pain during menstruation, which is why it is important that you ensure its intake.

It is advisable to eat 1 to 2 eggs each day while you are menstruating. This will help to avoid excessive pain and discomfort during the cycle. However, it is not recommended to eat eggs excessively.

(Read more: Abdominal cramps treatment)

While it is fairly good to include healthy non-vegetarian sources in your diet during periods, scientists have found that vegetarian diets are actually better for your menstrual days. Vegetarian foods provide you with an ample amount of nutrition through its rich micronutrient intake, which will help regulate your menstrual flow. Thus, the intake of fresh fruits and vegetables is highly recommended.

Another reason to indulge in vegetarian diets is that these diets are lower in fats. Studies have associated low intake of dietary fats and vegetarian diets the with proper length of the menstrual cycle as well as a reduction in the intensity of pain during menstruation. Among fruits, it is reommended to increase the intake of bananas, since magnesium has been found to lower the intensity of pain. Vitamin B1 sources like nuts and cereals are also helpful. Along with it, adequate intake of milk and its products like butter and curd is recommended to ensure the inclusion of enough calcium in the diet.

(Read more: Vitamin B sources)

Although increased physical activity and an overall healthy lifestyle are good for your menstrual health, athletic women also have a tendency of menstrual dysfunction. Amenorrhoea, delayed menarche (beginning of the menstrual cycle) and oligomenorrhoea (infrequent menstrual cycle) are common problems experienced by them.

Excessive drainage of energy and fatigue have been recognised to be the possible contributors to menstrual problems among them. Thus, it is highly important to take care of the nutritional needs of athletic women. Sufficient calorie intake along with an appropriate consumption of both macro and micronutrients must be ensured.

Micronutrients including vitamins and minerals are of specific relevance for athletic women. Optimal levels of these must be ensured as a part of a balanced diet to avoid nutritional deficiencies.  Furthermore, an increased intake of fresh fruits (sources of vitamins and minerals) has been negatively associated with symptoms of dysmenorrhoea. The same is true for women who are on calorie restriction or are underweight. It is important to replenish their nutritional status to resolve menstrual problems.