Teenage Girls and Adult Women suffer menstrual pain every month. But with the right kinds of food, you can reduce cramps and mood swings, and relieve bloating in a natural way. Nutrition Experts explain that even small changes to your diet the week before your period can be extremely helpful. Different age groups have different needs. Here is a food guide to eating the right way for comfort at your periods.

Teenage girls: Simple and warm meals work best

Teenagers go through a lot of hormonal changes at this time of their life and might experience quite a few mood swings and bloating.

• Eat warm, freshly cooked food. No cold or packaged snacks!
• Eat whole grains such as ragi, jowar and red rice, as they keep energy levels balanced and sustained.
• Drink ajwain (carom seed) tea or ajwain water to relieve cramps and gaseous abdomen.
• Reduce consumption of canned pop, deep fried snacks, sweets/candies because they increase inflammation, which can affect mood significantly!
• Add a pinch of turmeric to warm milk before bed, as it can reduce pain level and help you sleep!

Adult women: go for natural sources of iron and magnesium

It is common for adult women to have fast-paced lifestyles and stressful lives, this can only make period pain worse. Just like teenage girls, nutrition can make a big difference!

1. There are various sources of iron and magnesium, including leafy greens, sesame seeds and soaked almonds.
2. Try drinking methi (fenugreek) tea or eat lightly cooked methi seeds to ease and relieve cramping.
3. Steer clear of caffeine and salty snacks, as both can lead to headaches and water retention.
4. Drink ginger tea, with honey for nausea and pain.
5. Eat on time. Missing meals leads to irritability and fatigue.

Women Over 40: Hormone Balance with Healthy Fats

Perimenopause causes hormonal fluctuations, mood swings, and sleep issues.

• Add flaxseeds, walnuts, and warm soups to your diet as they all help to balance hormones.
• Drink warm ashwagandha milk at night for stress and sleep protection.
• Stay away from alcohol, processed meats, and excessive dairy, as they all ignite inflammation.
• Use mild spices, such as cumin and coriander, to alleviate bloating and improve digestion.

Doctor Approved Tips For All Age Groups

• Drink warm water or herbal teas such as chamomile, mint, or tulsi.
• Don’t skip meals. Low blood sugar makes mood swings and tiredness worse.
• Limit white flour and refined sugar the week before your period.
• Do you have chocolate cravings? Your body might need magnesium or omega 3, not just sugar.
• Eat mindfully. Your body knows what you need: pay attention, balance your meals.

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