Womanhood comes with highs and lows. And sometimes, it comes with painful menstruation as well. All women have to get used to carrying tampons, having warm water, and painkillers to reduce cramps. But did you know that menstruation is the primary cause of why women are at a higher risk of getting iron deficiency anemia? However, making specific changes in your lifestyle can make a huge difference and prevent anemia.
How is anemia related to menstruation?
Having iron deficiency anemia means having low levels of iron in your body. If you experience heavy bleeding menstruation followed by severe cramps and large blood clots, you may be at a higher risk of getting anemia. Excessive blood loss can lead to the depletion of the iron reserves in your body. Hence your body needs more iron to produce red blood cells and carry oxygen to other body parts.
Which iron supplements do women need during menstruation?
Women need more iron during menstruation, and getting it from natural sources is a great way to go about it. If you are not getting enough iron from these sources, you should do a blood test and take iron supplements accordingly. You must incorporate iron-rich foods into your diet during menstruation and even after that to maintain a healthy iron level.
What should you eat during menstruation?
There are certain nutrients and food items that directly affect hormonal activity. When we look at health problems, it is fascinating that the symptoms are associated with most food items. And the same goes for menstruation as well. You should and shouldn’t eat certain food items to sustain a healthy period cycle. Even after consuming iron-rich food, the key to iron absorption is the intake of Vitamin C. It is found in foods such as leafy vegetables and citrus.
Here’s a guide to what iron-rich food items you should have during different stages of your menstrual cycle.
Stage 1: Focus on iron and other nutrients
Ever wonder why you feel low energy during the first 1-2 days of your cycle? It is because the hormones are at their lowest and start working on the shedding of the uterus lining. Include plenty of iron-rich foods such as lentils, pumpkin seeds, nuts, sweet potatoes, activated brown rice, dates, and spinach. If you eat animal-based products, eggs and fish are also excellent sources of iron, which help relieve iron levels lost during menstruation.
Stage 2: Include iron and freshness
The next stage of menstruation is preparation for ovulation. During this period, you may start feeling more energized. You can begin exercising and including fresh and light food items rich in iron. Green leafy vegetables, salads, yogurt, broccoli, avocado, and flax seeds are some of the fresh and light food items that you can have to cleanse your body and regain the iron you lost.
Stage 3: Include iron and fiber
Ovulation is the next phase of the menstruation cycle. During this phase, hormone and estrogen levels rise, which help in the ovulation process. More estrogen can negatively affect your period cycle, so focus on including food that helps in removing estrogen. Food items like broccoli, onions, garlic, radishes, and eggs; fruits like berries, oranges, and papaya are rich in iron and fiber.
Stage 4: Iron v/s your cravings
As we approach menstruation, this is the stage when many women experience PMS and have the urge to eat something sweet and everything nice. This is an excellent time to control your cravings and choose healthy options. If you are craving something sweet, you can have some dark chocolate as it is rich in iron. If you are experiencing bloating, you should avoid foods with higher salt content. Include iron, fiber, and vitamin-rich food items like cucumber, cauliflower, sesame seeds, spinach, and berries to help curb food cravings and manage mood swings.
Menstruation is a natural process, and incorporating these iron-rich foods can be a difficult task. But start with making small changes in your diet and eventually follow healthy iron-rich diet plans even after your menstruation. This way, you can prevent iron deficiency and fight anemia for a happier and healthier you!
