Best dietitian in Mohali – What constitutes a “NORMAL PERIOD”?
What does a regular cycle mean?
If you don’t experience any pain before, during, or after your period, that is a normal period. Come lets talk about this from the best dietitian in Mohali, Dietitian Neha.
Menstrual cramps, mood fluctuations, acne, exhaustion, and bloating before or during your period are not typical. You deserve better than this, gals!
Best dietitian in Tricity – Dietitian Neha
The causes of regular menstruation
Although there are numerous elements to take into account, the following are some of the most crucial ones that affect our periods:
1) Diet and food preferences
2) Sleeping habits and calibre
3) Physical exercise and activity
Many meals can ease premenstrual symptoms and contribute to easier and healthier periods.
Following are some of them discussed:
Nutty foods and seeds
Due to their high magnesium content, nuts like cashews, walnuts, pistachios, peanuts, almonds, amaranth seeds, and sunflower seeds can aid in lowering bloating, water retention, anxiety, and mood swings.
Also, because jaggery and liver are high in vitamin B6 and magnesium and vitamin B6 work fantastically together to alleviate the aforementioned symptoms, they also aid in reducing them.
Foods high in calcium
Milk, dahi, lassi, ragi, seasonal green leafy vegetables, amaranth seeds (ramdana or rajgira), and sesame seeds are a few examples of foods high in calcium.
Vitamin E lessens breast sensitivity and soreness while preventing breakouts and acne. Add cold-pressed oils such as mustard, groundnut, and coconut oils as well as butter, rice flakes, almonds, and cow’s ghee.
How can these foods be included to your diet?
1) A cup of chilled, cold milk with chopped walnuts and almonds.
2) Rajgira or til ladoo as a snack in between meals.
3) A small serving of peanuts, peanut chikki, or peanut chutney with main meals.
4) After lunch, jaggery and ghee.
5) Lassi with lunch or curd as a side dish.
6) Seasonal green leafy vegetables in the shape of chutney, sabzi, or placed inside of flatbread or paratha.
7) Using ghee and cold-pressed oils in cooking.
Sleep hygiene and pattern
The circadian rhythm must be followed by our sleep cycle for our body’s hormones to function properly. A link between light exposure, melatonin secretion, an irregular menstrual cycle, menstrual cycle symptoms, and abnormal ovarian function has been demonstrated in studies.
Thus, one should put away all technology one hour before bedtime in order to have a regular and pain-free period. Moreover, keeping a fixed time of sleeping(before 11pm) and waking up (until 6am) have proven tremendous effectiveness in regulating periods.
If you experience cramps, you can also have a glass of milk before bed.
Physical exercise and activity
Regular aerobic exercise reduced weight gain and cramping, according to studies. Hence, indulge in any aerobic exercise you like, including running, swimming, dancing, and jumping. Also, four days per week of strength training dramatically reduced pain, discomfort, and mood fluctuations.
As a result, you may say that you have “NORMAL PERIODS” and that your periods will improve with a combination of a healthy diet, enough exercise, and quality sleep.
HAPPY PERIODS, GIRL!
For healthy lifestyle please contact best dietitian in Mohali, dietitian Neha and log in to our website www.dietclub.in