A large amount of hormones i.e. estrogen produces in your body during menstruation, these hormonal changes in your body is actually responsible for temper variation. A woman can suffer many other symptoms associated with the menstrual cycle such as headaches, cramps, bloating, cravings, sore breasts and overall tension. All of these symptoms can contribute to the amount and the intensity of the mood swings during the period.
Not every woman suffers from these moods but a large majority does. Food that improves mood swings during periods:
1.Dark chocolates: are a real mood elevator. It is advisable to consume dark chocolates or organic plain cocoa so that the body can digest it easily. Cocoa has the power to boost the serotonin hormone in the brain and uplift your mood. Dark chocolates also relax your muscle and reduce pain as they are rich in antioxidant.
2.Green leafy vegetables: During menstruation, a lot of blood loss occurs, and so it is essential to consume foods that have high iron content. On an average estimate, the amount of blood loss each day is about 30-80 ml while iron loss counts to 15-20. Green leafy vegetables are a rich source of iron and can replenish the deficiency. Eat an adequate amount of green salad every day. Your diet should include broccoli which is rich in fibre and spinach that has nutrients like vitamin E, vitamin B6 and magnesium, which reduce menstrual cramps. Also have parsley, not just for seasoning but due to the presence of apiol (green oil of parsley) in it that eases the menstrual flow and reduces pain other vegetables like peas, lentils, Brussels sprouts, kale and celery are also good.
3.Banana: During menstruation women crave to have foods that contain sugar. So to balance your craving and diet have plenty of fresh fruits. You can have apples as these are rich in fibre. You can have a banana that helps to remove constipation as many women are prone to have constipation and diarrhea during this time. You will feel less bloated, and banana even reduces menstrual cramps. Another fruit is pineapple that also reduces cramps and lightens your mood as these contain bromelain which relaxes your muscle. Cherries, plums, apricot, cucumber, etc. are a few you can have alongside.
4.Nuts: Nuts are an excellent source of protein, vitamin, fat, minerals, fibres – in short, a complete package that is tasty to eat and good for health during menstruation. Have plenty of nuts like walnut, almonds, peanuts as your morning and afternoon snacks. These will help in relieving abdominal and back pain that are common during menstruation.
5.Pumpkin seeds: Pumpkin seeds also have a similar effect. They’re abundant in both zinc and magnesium as well as anti-inflammatory omega-6s, which all help to regulate hormone levels that trigger breast tenderness.
6.Carom: Carom is another spice that can work miracles with your menstrual cycle. Gulping down a glass of boiled water with carom seeds or ajwain, helps stimulate the uterus effectively. The best part is that its anti-spasmodic qualities help in preventing menstrual cramps and pains as well.
7.Flax seeds: We all have been victims of irregular menstrual flow. During some months it’s an overflow wherein during others it is not. Flax seeds and pumpkin seeds often help in regular flow of blood and reduce menstrual cramps.
8.Water: Water is an essential fluid our body needs every day. And during those five days, it’s critical to drink adequate amount of water. This will not only ease blood flow but help in proper digestion and reduce the cramps. Easy muscle movement is required during this time. Have at least 8-10 glasses of water or preferably more.
9.Whole grains: Many women during menstruation suffer from headache, insomnia, mood swings, fatigue, etc. It is recommended to have food with high magnesium content such as whole grains. This will help lower your anxiety level, cure headaches, reduce mood swings and overall increase energy level.