Diet Plan for Patients of Menstrual Problems
DAILY DIET SCHEDULE
WAKING UP
After passing stool and brushing, have lukewarm water (empty stomach) + 3 tsp aloe vera juice
OR
Carom seeds + saunf (Fennel seeds) soaked overnight in water and then boiled in the morning. Strain the decoction well and drink after cooling a bit.
(It helps in keeping your digestion good and also prevents bloating before, during and after menses. Aloe vera juice is very effective in maintaining and balancing female hormones)
BREAKFAST
Stuffed paratha / Veg sandwich + 1 fruit / Bread toast with egg / Chapati with veg or dal / Veg Seviyan / Veg poha / Veg idli / Besan chila / Suji chila / Veg upma / Sprouts / 1 egg white part
(Including a healthy breakfast in your routine is very important because it helps in providing nourishment to the whole body especially to the reproductive system)
LUNCH
Chapati / Mixed Chapati / Boiled rice / Veg pulao / Veg + Dal + Salad
(Having a healthy lunch helps in keeping your energy intact and also protects you from cravings)
EVENING
Fruits / Coconut water
(Fruits are a good source of hydration as well as nutrition)
PRE-DINNER
Roasted chickpeas + Rice Flakes Snacks / Soup (homemade)
(They help in avoiding bloating and reduce cravings for various unhealthy things)
DINNER
Chapati / Mixed Chapati / Boiled rice / Veg pulao / Veg + Dal + Salad
(Light dinner is the best way to keep your digestive system performing well)
BED TIME
Low-fat milk with ½ tsp turmeric and a little Cow’s Ghee
(It helps in keeping hormones under control and is best for avoiding menstrual problems like delayed cycle, prolonged cycle etc)
DIET INSTRUCTIONS
CEREALS
Cereals to be consumed
Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Finger millet, Rice flakes, Barley, kodo millets, buckwheat millets, gram flour
Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)
(They all are easy to digest, do not cause constipation and avoid the formation of endotoxins which are the main reason for hormonal imbalance)
Cereals to be avoided
Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni
(They all are pleasant in taste but are the main reason for the increase in cycle irregularities)
FRUITS
Fruits to be consumed
All fruits except some citrus fruits like pineapple, grapes, kiwi etc.
(Fruits provide you with a lot of essential nutrients, keeps your body hydrated, skin clear and reduces accumulations of toxins in blood)
(*Papaya as a fruit is very effective in maintaining uterus health)
Fruits to be avoided
Canned fruits and juices
(They have a lot of sugar which is obviously not good for the body. They also have preservatives which can result in frequent irregularities in cycle)
VEGETABLES
Vegetables to be consumed
All vegetables, Seasonal vegetables should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.
(Vegetables are a good source of vitamins and minerals plus are easy to digest and do not cause any digestion related problems)
Vegetables to be avoided
Canned vegetables and frozen vegetables
(They have preservatives which are not good for health as well as can aggravate doshas)
PULSES
Pulses to be consumed
All pulse and legumes
(All the pulses can be consumed but one must restrict themselves from having heavy pulses like kidney beans, black gram, black lentils etc. because they will increase the chances for indigestion and bloating thus resulting in accumulation of toxins)
Pulses to be avoided
Nil
DAIRY PRODUCTS
Dairy Products to be consumed
Low-fat milk, Tofu, Paneer
(Low fat food including dairy products is easy to digest)
Dairy Products to be avoided
Whole milk and cream, Curd, Buttermilk, Butter, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.
(There is an accurate reason for avoiding all of the above. The cows nowadays are being fed with inorganic grains which is in the concentrated forms in their milk and hence is a less source of nutrition)
OILS / GHEE
Oils to be consumed
Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil
(They do not have any negative effect on digestive fire but have a balancing effect on doshas. Balancing dosha means less chances for cycle irregularities)
Oils to be avoided
Unsaturated fats, Cream, Palm oil, Coconut oil
(They diminish the agni resulting in various types of digestive issues especially before menses and sometimes can result in menstrual irregularities)
SPICES
Spices to be consumed
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel
(They help in keeping agni balanced)
Spices to be avoided
Red chilies and green chillies
(They are called as vishtambhi in ayurveda and are really responsible for dosha imbalance (predominantly pitta) and hormonal imbalance thus resulting in delayed menses, painful menses or other problems like scanty bleeding, excessive bleeding etc)
DRINKS
Drinks to be consumed
Coconut water, Sugarcane juice, homemade soups, Green juice, Herbal tea, Beetroot juice, Aloe Vera juice, Milk, Homemade juices
(All kinds of homemade juices and soups are very healthy and source a good amount of nutrients and minerals)
Drinks to be avoided
Whole milk drinks, Cream based liqueurs, Buttermilk, Shakes, Smoothie, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
(They all are packed, contain preservatives, irritates gastric mucosa, causes disbalance of hormones and must be avoided as much as you can)
FLESH FOODS
Flesh Foods to be consumed
Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken
(They are easy to digest, can be consumed twice a week and are a very essential source of protein)
Flesh Foods to be avoided
Raw, Uncooked and Processed meat, fish especially Selfish, Shark, Swordfish, Tuna and Marlin, clams, Mussels, Oysters and Scallops, Meat patties, Burgers, Pork, Organ meat, Liver, Kidney, Chest, Red meat, Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Lamb, Ham, Turkey, Rabbit, Sausages, Mutton, Salami, Bacon, Duck, Goose, Visible fat on meat.
(They all must be avoided as much as you can because they are potent to suppress agni causing digestive issues, resulting in dosha aggravation and finally hormonal disbalance thus again resulting in menstrual cycle abnormalities)
DRY-FRUITS / SEEDS
Dry Fruits to be consumed
Almond, Raisins, Ground nuts, Walnut, Peanuts, Pistachio, Cashew nuts, sunflower seeds, Flaxseeds
(Nuts and seeds also have some essential nutrients which are very important for well)
Dry Fruits to be avoided
Nil
PREPARED FOODS
Prepared Foods to be consumed
Homemade only, Jaggery
(Homemade products are easy to digest, free from all kinds of preservatives and do not have any kind of adulterants)
Prepared Foods to be avoided
Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butterscotch, Coconut bar, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.
(They all are a good source of fat and piquant taste which can either aggravate kapha or will result in an imbalance of pitta. In both cases the end result will be imbalancing of hormones)
HOME REMEDIES
CAROM SEED WATER
Boil 1 tsp of carom (ajwain) seeds + fennel seeds in 2 cups of water till it is reduced to 1 cup.
GINGER TEA
Crush the ginger slightly and put it in the cup of hot water, steep for 2 to 3 minutes. Drink a cup of ginger tea thrice a day after every meal.
CHAMOMILE TEA
Chamomile tea by steeping a teaspoon of chamomile flowers and one teaspoon of peppermint leaves in a cup of boiling water for about 10 minutes. Drink this tea after straining it at least thrice a day.
HERBAL TEA
Boil ½ tsp each of fennel, coriander, cumin in cups of water till it’s reduced to 2 cups.
GINGER AND BASIL LEAVES TEA
Take 1 tsp of grated ginger with 1 cup of water for a few minutes, add basil leaves and cumin seeds, consume it twice a day.
ALOE VERA
Take one teaspoon of Aloe Vera with black salt and dry ginger powder every morning for a period of 10 days before the onset of the cycle or you can just start with thich aloe vera juice mixed with ginger juice twice a day.
(These home remedies help in keeping your system clean, avoid hormonal imbalance, keep you fresh, your digestion system intact and some alteration in your dietary habits do the same)
DIET AND LIFESTYLE TIPS
- Water intake should be Adequate.
- Walking / Physical activity for 45 min is recommended.
- Small and frequent meals should be taken
- Whole fruit should be preferred to fruit juices.
- Skipping meals should be avoided, especially breakfast.
- Skipping of some particular articles should be avoided at least 10 days prior to onset of cycle
- Dieting must be avoided at least a week before starting of cycle
- Late night sleeping should be avoided. Try to sleep on time
- A healthy early morning routine must be followed
- Bathing with cold water is to be avoided especially during the cycle
- Head wash must be avoided during the cycle
- Excessive intake of sweets to relieve pain in menses is to be avoided and daily habit of golden milk intake is to be followed.
(These tips help in keeping your body healthy, mind at peace, hormones totally balanced)
