WHAT TO EAT DURING YOUR PERIODS- NOURISH YOUR BODY WITH RIGHT FOOD BY MADIHA

I am Madiha a nutritionist at The Kenko Life.

Periods can bring along cramps, fatigue, mood swings, body ache and bloating—but the good news is, your diet can make a real difference. What you eat during your period doesn’t just fuel your body, it can actually help ease discomfort, balance your mood, and boost your energy.

Lets break it down

Eat This to Feel Better on Your Period

• Iron-Rich Foods : During your period, your body loses iron, which can make you feel weak or dizzy. Replenish it with:

• Leafy greens like spinach, methi, or kale

• Beetroot

• Lentils, chickpeas, rajma

• Eggs, chicken, fish

• Pomegranate

  
  

  These help fight fatigue and support energy levels.

  
  

   Magnesium-Rich Foods:

• Magnesium helps relax muscles and ease period cramps.Foods rich in magnesium:

• Bananas

• Avocado

• Nuts and seeds (pumpkin seeds,chia seeds, almonds, cashews)

• Whole grains

• Dark chocolate (in moderation)

  
  

  It also supports better sleep and mood regulation.

  
  

  Omega-3 Fats: Omega-3s have anti-inflammatory properties, which can reduce pain and help with mood swings.

  
  

• Foods rich in Omega - 3

• Walnuts, flaxseeds, chia seeds

• Fatty fish like salmon or sardines

• Spinach, kale

 Calcium and Vitamin D: These work together to reduce muscle tension and support hormone balance.

Foods Rich in Calcium and vitamin D

• Curd, paneer, milk

• Ragi (finger millet), sesame seeds

• Fortified cereals or plant milks

• Hydrating Foods: Water-rich foods help reduce bloating and keep digestion smooth.

• Watermelon, oranges, cucumbers

• Coconut water

• Herbal teas (like ginger, peppermint, or chamomile)

  
  

  Hot fluids also help relax your muscles and reduce cramps.

What to Avoid During Periods

Some foods can make you feel worse, not better. Try to limit:

• Caffeine - can worsen cramps and cause sleep disturbances

• Sugary snacks- may lead to energy crashes or mood swings

• Salty foods- cause water retention and bloating

• Fried/processed foods - low in nutrients and hard to digest

Gentle Reminders

• Eat smaller meals more frequently if you're feeling bloated

• Don’t skip meals your body needs steady fuel

• A bit of movement like a walk or light stretching can help with cramp

Your body is already doing a lot during your period nourishing it with the right foods can go a long way in making you feel better, physically and emotionally.