10 comforting foods to eat during your period

Menstrual cramps? Go ahead and eat dark chocolate, says Dr Snehal Adsule.

Dysmenorrhea or menstrual pain is a common problem several girls and women face on a monthly basis.

During the five days of menstrual cycle, the body undergoes several changes -- both physical and psychological.

While some women go through this stage with barely any symptoms, some others struggle very badly with severe pain, cramps, headache and nausea.

The conditions aggravate due to lifestyle changes and eating habits.

Believe it or not, including the following food in your diet can ease some of these painful symptoms.

1. Bananas

If you're suffering from an irregular bowel movement or period induced diarrhoea, bananas will make all your troubles go away.

The vast amounts of magnesium, potassium, and fibre that banana contains will help with your bowel movement and also have a relaxing impact on your mood.

2. Dark chocolate

Dark chocolate is the best period comfort food as it is low on sugar and contains caffeine that will elevate your mood and also satisfy your sweet cravings.

3. Chamomile

Chamomile tea doesn't only relax your nerves, your uterus as well.

It will help to reduce the severity of period cramps, anxiety and distress associated with it and it will help you fall asleep easier as well.

4. Ginger

Ginger is good to control inflammation but it also will help you to reduce menstrual pain.

Add fresh ginger to your tea if you suffer from abdominal discomfort.

5. Oranges and lemons

Eat more fruits in order to increase your vitamin intake and reduce sugar cravings during your period.

Citrus fruits like orange and lemons are good for you.

Besides vitamins, they contain a lot of fiber and water, which will keep your body hydrated and your digestion on track.

6. Water

During periods body retains maximum water, hence it is advised to drink more water to release toxins and stay fit.

7. Green leafy vegetables

High amount of iron, folate and vitamins, leafy greens like spinach, methi, broccoli are great sources of nutrients, which can efficiently replenish the blood loss during periods.

Researchers have proven that calcium rich foods can relieve the pain and trouble caused during periods and pre-menstruation.

8. Salmon

Women who consume the most omega-3s have milder period pain. And oily fish such as salmon are packed with these wonderful anti-inflammatory fats.

9. Sunflower seeds

One of the richest sources of vitamin E, which is beneficial for helping to ease sore breasts and period cramps and relieve PMS symptoms.

10. Yogurt

Increasing your intake of calcium and vitamin D may help to reduce symptoms of PMS. It is also a hearty source of calcium.

The good bacteria cultures in yogurt also promote healthy digestion to soothe tummy troubles during periods.

Mumbai-based Dr Snehal Adsule is a nutritionist and dietician who specialises in 'women metabolism diet'. She can be contacted on ga@rediff-inc.com.