MENSTRUATION FOODS and HEALTHY DIET PLAN - by Mehar Panjwani, Dietician
Diet plays a large role in determining hormonal and menstrual health. If your body is depleted in nutrients, you will have a difficult time maintaining balance both physically and emotionally.
The following dietary guidelines are ideal for continuing well being for all women, but particularly for those who suffer from any menstrual problem including premenstrual syndrome (PMS), endometriosis and dysmenorrhea, fibroids, cysts, PID and an irregular cycle. As a general guideline, you need to give yourself at least three months on your new diet to allow for any health changes.
To begin with one must lay more emphasis on whole foods and minimally processed foods. Examples of whole foods are brown rice rather than white rice, brown flour rather than white flour; also consume more organically produced food with the greatest possible variety. Particularly good ones for women with menstrual problems are root veggies and the dark green leafy varieties. Make fresh vegetables the mainstay of your diet. Legumes: These include lentils, kidney beans, adzuki beans, chick peas, haricot beans, lima beans, black-eyed beans, black beans, split peas, seeds, nuts and seasonal fruits should be taken in plenty; as they area good source of vitamins and fiber. All these go in into your diet will ensure adequate intake of vitamin B6, vitamin E, magnesium and potassium Oils. Try and use unrefined oils. Olive (virgin only), safflower and sesame are the best for every day use. Avoid (hydrogenated) versions you find in supermarkets.
Essential fatty acids (EFAs). Essential for good health, EFAs are particularly important for women with menstrual problems.
We need them for the formation of the "friendly" prostaglandins that help to ease cramping. Particularly rich sources of EFAs are flaxseed (linseed), evening primrose, .Tofu (paneer Made from soy beans milk) is again highly desired in the diet. Last but not the least water is also a necessary part of the diet as it flushes toxins from the body. Thus preventing premenstrual headaches which have a lot to do with dehydration so take lots of soups or blenderized not strained vegetable juices.
Besides following the diet practices, it is also important that you avoid alcohol and smoking. Spicy foods, caffeinated drinks, refined and processed foods are better avoided as well. Salt and sugar intake should also be cut down. try to keep your soul happy and cheerful via meditation so all the downpour of the good hormones refresh ,energise and empower the body.
Above all be in gratitude to divinity always and implementing on all of the above mentioned dietary guidelines in addition to some daily practice of exercises like brisk walking, weight training etc will help regularize the secretion of all the hormones responsible for menstruation thereby minimizing the menstrual disorders.
Mrs. Mehar Panjwani
B.H.SC. P.G.D
Mehar Panjwani is currently working as consulting Dietician at ‘the other song’ clinic. She has over 21 years of work experience across leading Hospitals, Fitness Centers & Health Spas in Mumbai and Bangalore. She did her post graduate with specialization in dietetics from SNDT Women’s University, Mumbai and a member of IDA & successfully counseled patients to achieve better health through diet corrections and relevant nutritional guidance depending on specific needs – be it fat loss, weight loss or gain and various challenging health conditions such as Diabetics, Cardiac ailments, Renal disorders, Gastric problems, Arthritis, Vision disarrays, Hyper-tension, Post menopausal and more.
Contact Details
Telephone:+91(0)2242616666;
Inquiry through Whats App and SMS : +91 7738322289
Write to us on clinic@theothersong.com; info@theothersong.com
Like us on face book @ the other song Clinic – Care Beyond Compare
Follow us on twitter @ Theothersonghttps://twitter.com/Theothersong
Subscribe to our newsletter @ http://www.magzter.com/publishers/The-other-song
Subscribe to the other song on youtubehttps://www.youtube.com/user/theothersong1
Blog URL - theothersong.blogspot.com
Diet plays a large role in determining hormonal and menstrual health. If your body is depleted in nutrients, you will have a difficult time maintaining balance both physically and emotionally.
The following dietary guidelines are ideal for continuing well being for all women, but particularly for those who suffer from any menstrual problem including premenstrual syndrome (PMS), endometriosis and dysmenorrhea, fibroids, cysts, PID and an irregular cycle. As a general guideline, you need to give yourself at least three months on your new diet to allow for any health changes.
To begin with one must lay more emphasis on whole foods and minimally processed foods. Examples of whole foods are brown rice rather than white rice, brown flour rather than white flour; also consume more organically produced food with the greatest possible variety. Particularly good ones for women with menstrual problems are root veggies and the dark green leafy varieties. Make fresh vegetables the mainstay of your diet. Legumes: These include lentils, kidney beans, adzuki beans, chick peas, haricot beans, lima beans, black-eyed beans, black beans, split peas, seeds, nuts and seasonal fruits should be taken in plenty; as they area good source of vitamins and fiber. All these go in into your diet will ensure adequate intake of vitamin B6, vitamin E, magnesium and potassium Oils. Try and use unrefined oils. Olive (virgin only), safflower and sesame are the best for every day use. Avoid (hydrogenated) versions you find in supermarkets.
Essential fatty acids (EFAs). Essential for good health, EFAs are particularly important for women with menstrual problems.
We need them for the formation of the "friendly" prostaglandins that help to ease cramping. Particularly rich sources of EFAs are flaxseed (linseed), evening primrose, .Tofu (paneer Made from soy beans milk) is again highly desired in the diet. Last but not the least water is also a necessary part of the diet as it flushes toxins from the body. Thus preventing premenstrual headaches which have a lot to do with dehydration so take lots of soups or blenderized not strained vegetable juices.
Besides following the diet practices, it is also important that you avoid alcohol and smoking. Spicy foods, caffeinated drinks, refined and processed foods are better avoided as well. Salt and sugar intake should also be cut down. try to keep your soul happy and cheerful via meditation so all the downpour of the good hormones refresh ,energise and empower the body.
Above all be in gratitude to divinity always and implementing on all of the above mentioned dietary guidelines in addition to some daily practice of exercises like brisk walking, weight training etc will help regularize the secretion of all the hormones responsible for menstruation thereby minimizing the menstrual disorders.
Mrs. Mehar Panjwani
B.H.SC. P.G.D
Mehar Panjwani is currently working as consulting Dietician at ‘the other song’ clinic. She has over 21 years of work experience across leading Hospitals, Fitness Centers & Health Spas in Mumbai and Bangalore. She did her post graduate with specialization in dietetics from SNDT Women’s University, Mumbai and a member of IDA & successfully counseled patients to achieve better health through diet corrections and relevant nutritional guidance depending on specific needs – be it fat loss, weight loss or gain and various challenging health conditions such as Diabetics, Cardiac ailments, Renal disorders, Gastric problems, Arthritis, Vision disarrays, Hyper-tension, Post menopausal and more.
Lets get talking and connect face to face
Telephone:+91(0)2242616666;
Inquiry through Whats App and SMS : +91 7738322289
Write to us on clinic@theothersong.com; info@theothersong.com
Like us on face book @ the other song Clinic – Care Beyond Compare
Follow us on twitter @ Theothersonghttps://twitter.com/Theothersong
Subscribe to our newsletter @ http://www.magzter.com/publishers/The-other-song
Subscribe to the other song on youtubehttps://www.youtube.com/user/theothersong1
Blog URL - theothersong.blogspot.com
Yes, Having the correct body weight is very important for one’s own self confidence and personality.
ReplyDeletediet plan to lose weight