Since diet is linked to regulating periods, it can be helpful to make certain dietary changes and adhere to them. Seema suggests the following ways to combat irregular and painful periods:

Follow a diet that is high in fiber and low in animal fat. Avoid salt and caffeine as salt can cause gas, bloating, chest swelling, and pain.

Drink more water and herbal teas like chamomile or mint to stay hydrated. This can reduce the chance of getting dehydrated headaches, a common menstrual symptom.

Increase your intake of calcium-rich foods like low-fat milk, nuts, fish on the bones like sardines and salmon, broccoli, tofu, etc.

A healthy diet one day should be rich in vegetables (5 servings), fruits (2 servings), seeds, nuts, fish (maximum 3 servings per week).

Proteins such as eggs and legumes, omega-3 foods such as chia or flaxseed, and low-fat dairy products should be included.

Whole grain products such as rice (Doongra, Braun or Basmati), normal oatmeal, buckwheat flour, whole grain bread, whole wheat pasta, amaranth, millet or couscous should be eaten in controlled portions.

Avoid saturated fats at all costs and try to consume lean protein from red or white meat. For women with heavy periods, protein and iron from the lean meat can be beneficial.


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