What we consume has a significant impact on our general health and lifestyle, and our diet is essential to maintaining hormonal harmony and wellbeing when it comes to our menstrual health. "The food choices people make every day can have a big impact on the regularity of their cycle, the severity of premenstrual symptoms (PMS), menstrual pain, and the flow itself," Dr. Manjusha Goel, lead consultant in the CK Birla Hospital's obstetrics and gynecology department, told HT Lifestyle in an interview. In contrast, poor dietary behaviors might cause irregular cycles and exacerbated symptoms, whereas a nutritious, well-balanced diet can help maintain hormonal balance and alleviate pain.

The gynecologist provides crucial advice on what to eat for improved menstrual health:

1. Foods that promote hormonal balance:

Hormonal balance is one of the most crucial functions that diet promotes. Omega-3 fatty acids, vitamin B6, magnesium, and zinc are among the nutrients necessary for the ideal functioning of the two main hormones that control the menstrual cycle: estrogen and progesterone. This hormonal equilibrium can be disrupted by diets high in processed foods, sugar, and unhealthy fats, which can eventually lead to irregular or painful menstruation.

2. Complex carbs:

The food people consume has a significant impact on PMS symptoms like mood changes, bloating, and cravings. Consuming complex carbs, such oats, sweet potatoes, and whole grains, might help regulate blood sugar levels and elevate mood. Additionally, bloating can be lessened by leafy greens and other high-fiber meals. Conversely, excessive intake of caffeine, salty foods, and processed sweets can exacerbate these symptoms and make the premenstrual period more painful.

3. Foods with anti-inflammatory properties:

Diet can also have an impact on pain and inflammation, particularly cramps. Foods with anti-inflammatory properties include fatty fish (high in omega-3s), turmeric, berries, and ginger, all of which can help alleviate pain and lessen the severity of cramps. On the other hand, overindulging in red meat, dairy products, or trans fats can cause inflammation and worsen menstrual discomfort.

4. Foods with a high iron content:

Iron is another essential nutrient, particularly when menstruating. People who have heavy periods are more prone to having low iron levels, which can cause exhaustion or even anemia. Maintaining adequate iron levels may be aided by eating iron-rich foods like lentils, spinach, red meat, and pumpkin seeds, as well as vitamin C-rich fruits to help with absorption.

5. Eating well:

A predictable menstrual cycle requires a healthy body weight and consistent eating patterns. A diet low in nutrients or extreme dieting can interfere with ovulation and may even cause missed periods.

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