What you should eat and avoid on your period

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PMS ( premenstrual syndrome)



Many people have uncomfortable symptoms during menstruation. Some foods can lessen these symptoms, while other foods can make them worse. These symptoms include:
abdominalcramps,diarrhea,headaches,nausea,bloating,mood swings,fatigue,If you experience any of these symptoms, adding certain foods to your diet and removing others can help you feel better.

Best food to eat during period

1. Water
Drinking a lot of water is always important, and this is especially true during your period. 
Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation.

2 Dark chocolate

A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. 
A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.A 2010 studyTrusted Source found that magnesium reduced the severity of PMS symptoms. According to a 2015 studyTrusted Source, people with magnesium deficiencies were more likely to have severe PMS symptoms.

3 Bananas
Bananas are high in potassium, vitamin B6 and other vitamins, plus they are high in fibre which can help with your digestive system.


4 Flax Seeds
In addition to being a source of omega-3 healthy fat, flax seeds are a great source of fiber, helping to alleviate constipation and that feeling of bloat. Flax seeds also contain phytonutrients (specifically lignans), which are hormone balancing, helping to stabilize the changes in your body. 

5 Avocado
Healthy fats, specifically anti-inflammatory omega-3 fatty acids, are a girl’s best friend when fighting PMS. The recent study found women given a pill of essential fatty acids, as well as vitamin E (both found in avocado) significantly reduced their PMS symptoms, including bloat and breast tenderness.

6 Yogurt

 Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections.Yogurt is also rich in magnesium and other essential nutrients, like calcium

7 Pineapple
This tropical fruit is high in the mineral manganese. One study showed that a diet rich in manganese can help reduce mood swings and cramps associated with PMS.

Foods to avoid during period

Processed foods

Foods containing a lot of chemicals, like canned foods, processed meat, and dairy, will only worsen the bloating and cause you to retain more water inside your body. These foods contain vast amounts of salt, which is otherwise unhealthy to consume, let alone during the menstrual period.

Avoid caffeine
Caffeine can increase your blood pressure and heart rate, which can make PMS symptoms worse.

Salt
Salt can increase water retention in your body and may contribute to bloating. Avoid salty and highly processed foods and choose easy healthy snacks instead. 

Alcohol
Alcohol can have a number of negative effects on your body, which can exacerbate the symptoms of your period.

Spicy foods
You should avoid spicy food during your period if your periods are severe, and you are experiencing strong fatigue, intense bleeding, and cramping. Spicy foods could lead to more gas and bloating. 

Candy and snacks
You can get all of the sugar you are craving from eating fruits. You don't have to resort to store-bought snacks.  Not only do these snacks not contain any healthy nutrients, but they also contribute to bloating and gas.



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