GLOBLE HEALTH INSIGHT

*Menstrual Health: What to Eat and Avoid During Periods*

During periods, it's essential for women to focus on their diet to alleviate symptoms like hormonal changes, fatigue, cramps, and mood swings.

*What to Eat:*

1. *Fresh Fruits and Vegetables*: Papaya, bananas, apples, and beets are rich in iron and fibre.

2. *Iron-rich Foods*: Lentils, chickpeas, beans, and spinach can help combat iron deficiency.

3. *Calcium-rich Foods*: Milk, yoghurt, cheese, and paneer can help with cramps and bone health.

4. *Warm Drinks*: Ginger tea, herbal teas, and warm milk with turmeric can soothe cramps.

5. *Nourishing Foods*: Whole grains like oats, brown rice, and whole wheat bread can provide energy and support digestion.

6. *Stay Hydrated*: Drink plenty of water (2.5-3 litres) to avoid dehydration.

*What to Avoid:*

1. *Fried and Oily Foods*: Avoid samosas, bhajis, and pakoras that can cause bloating and discomfort.

2. *Caffeine*: Limit tea and coffee consumption, as it can exacerbate cramps and mood swings.

3. *Acidic and Spicy Foods*: Avoid sour and spicy foods that can irritate the stomach.

4. *Cold Drinks and Foods*: Opt for warm foods and drinks instead of cold ones to avoid cramps.

5. *Alcohol and Smoking*: Avoid these substances, as they can disrupt hormone balance and energy levels