Women’s health and nutrition during menstruation
This document highlights the body changes a woman experiences during menstruation. The kind of foods to included in the diet and the kind of foods to be excluded, to maintain a healthy lifestyle.
Menstruation is a process in which a woman has regular vaginal discharge of blood and mucosal tissue this happens because of hormonal changes in a woman’s body. The ovaries release hormones called estrogen and progesterone, which are accountable for the build-up of the uterus wall. This constructed wall of the uterus is then ready for developing the fertilized egg. If there is no fertilized egg, the wall of the uterus then shreds and bleeds. This process then repeats every month for approximately 4-6 days. The most significant nutritional concern during menstruation are the levels of iron because on an average woman loses about ¼ cup of blood per cycle, woman with heavy flow of blood may lose even more. This results in the loss of iron from the body, directly affecting the levels of haemoglobin levels in the red blood cells. The research paper “Variations in haemoglobin levels during menstrual cycle” by Surbi kotwaney and Pushparaja Shetty conducted an experiment addressing this by taking 15 females ranging from 18-35 years, all were non-smokers and non-drinkers. They were asked to fill a questionnaire about their menstrual cycle, age and their diet. Blood samples were collected on the 4th day of the menstrual cycle as well four days prior to menstruation were collected. The results according to the research showed that the levels of haemoglobin were lower when compared to non-menstruation days. Eating food rich in iron during menstruation like green vegetables like spinach, kale, broccoli can help maintain haemoglobin levels.
Woman’s Day Magazine reports that for the week during your period, your body will require 100 to 300 more calories a day. Whereas it is enticing to think of these as free calories, still make sound nourishment choices such as natural products and vegetables from which to require those calories.
Reasons for Weight Gain During Periods
1. Water Retention
Water maintenance is one of the major reasons for weight pick up amid periods. Water which is ingested within the body from different sources. Women may feel bloated during their monthly cycle. Drink water in moderation.
2. Skip Workouts
Women tend to skip workouts when they are going through PMS. your brain and body are drowsy. So, either skipping workout sessions totally or go almost them without putting in genuine effort. This can result in gaining water weight and begin putting away fat
3. Intestine Problems
Most ladies endure from intestine issues like stoppage, heartburn, and bloating during PMS. When the stomach slows its function, the digestion system moderates down. And, as a result, one tends to store everything as fat.
4. Decrease in The Level of Magnesium
Magnesium levels in the body may drop right before menstruation starts. This leads to lower levels of insulin, which increase the craving for glucose. Causing cravings for
foods rich in sugar, which results in weight gain before and during periods.
The body maintains a balance between the calories consumed and calories used. Even in the case of rest, when the body is in the period of menstruation, it prepares itself for using excess calories. The metabolic rate (BMR) in the body is significantly affected by menstruation, because cells are more active during this time and require additional energy. During the menstruation the body will require additional calories per day between 100 to 300. While healthy foods should be selected for this increase, such as vegetables and fruits that benefit the body during this period. There are also differences in the metabolic rate as some studies suggest that menstruation can require up to 359 differences in calories. Where the body’s lower calorie range being one week before ovulation and higher range just before menstruation. The increasing weight during menstruation is a common symptom of menstruation that many women experience. Way to prevent weight gain during menstruation includes:
I know, it sounds dubious presently, but after you attempt to get it your cycles and your body’s response to the hormonal changes, you’ll be able to avoid all the causes of weight pick up amid your period. Stock your kitchen with solid snacks like popcorn, natural products, and handcrafted low-sugar brownies so that once the starvation hormones kick in, you don’t resort to undesirable snacking and glutting on high-sugar and high-sodium foods.
2.Cut Back on Caffeine
Since you’ll feel a lot more on edge once you PMS, cutting back on caffeine will make you calmer and anticipate other related indications like crankiness.
Drinking water will keep your cells hydrated, flush out the poisons from your colon, and keep your digestion system dynamic. This, in turn, will avoid weight gain.
4.Do Not Skip Your Workout Sessions
It can be hard and exhausting reaching to the exercise centre. But working out will uplift your temperament, and after you feel way better, you’ll not orgy on unfortunate nourishment.
It is of upmost significance for women to eat in moderation, keep themselves hydration, exercise and eat fruits and vegetable which contain iron during this period.
Women’s health and nutrition during menstruation