Having periods? Here's a healthy food guide to ease your menstruation time

Menstruation happens to women every month, and the changes in your body are natural; giving your body the right food is essential to sustain these changes without any challenges.

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Eating the right food is very important. Nutritionist Minacsh Pettukola talks about women's bodies and the changes that happen to their bodies every month.

She also explains that these changes are natural and are essential to give the right food from the start till the end of your period. It helps nourish the body and supports ‘the uterus owners’ in managing their cramping, bloating, headaches, fatigue and hunger. Here is a food guide you can follow

Before periods 
Women face lowered FSH (follicle-stimulating hormone) and LH (luteinising hormone) with increased oestrogen and progesterone levels. PMS occurs during periods and can aggravate issues like bloating, cravings, irritability, fatigue and mood swings.

The best food you can eat during this time is - Dark leafy greens, plant proteins, essential fatty acids, and fibre-rich foods such as kale, spinach, apple, orange, banana, quinoa, nuts, tofu, lentils and beans, dark chocolate, and water is critical.

During periods 
It is essential to save energy during periods, which can help you avoid painful periods. Things you should eat during this time are - a diet rich in iron and magnesium like - fatty fish, whole grains, dark chocolate and yoghurt. It is also essential to stay hydrated during this time.

After period
When the ovulation process starts, there can be an increase in oestrogen level and a push of LH (luteinising hormone) in the follicular tube. The food you can have during this time is - vitamin B, lean proteins and calcium. Healthy carbs like oats, brown rice, fruits, fibrous veggies, lentils and strawberries. Fibre-rich foods include flaxseed, nuts, seeds, whole grain bread, and cereal.