10 food tips for regular and painless periods

Periods can be terrible, but what’s worse is when they’re painful or irregular. The combination of cramps, bloating, and mood swings can make you want to indulge in unhealthy, sugary food but the sad news is that it won't help with your physical symptoms.

Symptoms vary from person to person, but paying attention to any unique patterns your body follows month to month can be a great way to catch the onset of each cycle.

What you can do — besides stocking up on painkillers, or depending on heating pads— is shift your diet to include some foods that actually help. Chef and Nutritionist Ishti Saluja shares some healthy foods that should be a part of your diet to reduce pain.(Image: istock)

Losing blood every month also means you're losing iron, which can make you feel sluggish and lethargic. Tiredness, painful cramps before periods could be due to low iron reserves in the body. Add the following iron rich food items to your diet: Prunes, leafy greens, pomegranate juice, and beetroot. (Image: istock)

Fiber helps remove waste and toxins from the body – more importantly, it promotes the removal of excess estrogen which helps reduce cramps. It also helps to make periods more regular.(Image: istock)

Being a superfood rich in essential vitamins and minerals, omega 3 fatty acids and protein, sabja seeds or basil seeds are PMS friendly. These seeds help regulate insulin levels, promote satiety and regulate menstrual cycles helping the body naturally regulate hormones. (Image: istock)

Also Read: Best foods to eat during periods to stay healthy!

Including millets in your diet help reduce inflammation in the body, thus reducing menstrual cramps. These include jowar, ragi, bajra, sanwa, chena, rajgira and kuttu.(Image: istock)

A teaspoon of ghee with each meal during periods will help reduce any period related digestion flare ups. (Image: istock)

They contain lignans which bind to excess estrogen and remove it from the body. This helps regulate periods. (Image: istock)

Turmeric’s high antioxidant properties helps in regulating menstruation and balancing hormones. Its antispasmodic and anti-inflammatory properties relieve menstrual pain and alleviate PMS symptoms. Combine this with fresh ginger and this concoction works towards regulating cycles. Boil 1 tsp turmeric and 1 tbsp fresh ginger in water and have this up to three times a day for 10 days leading up to your expected period date. (Image: istock)

Although it may seem counter-intuitive, but drinking water actually prevents your body from retaining water. A big glass of water may help reduce some of your period-related bloating. Hydrating with warm or hot liquids is another option that can also help soothe your cramps. (Image: istock)

Helps relax the uterine muscles, which is why menstrual pain occurs in the first place. Foods rich in magnesium include dark chocolate, avocados, chickpeas, peas, tofu, whole grains (Image: istock)

Chamomile contains natural anti-inflammatory properties which reduce prostaglandin (a chemical that causes inflammation) production. Right before the menstrual cycle, the uterus makes large amounts. When menstruation begins, the prostaglandins are released, causing blood vessels in the uterus to contract, causing painful cramps. (Image: istock)

Contributed by: Nutritionist and Chef Ishti Saluja

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