Dysmenorrhea Diet Plan – Fit and Healthy!

Dysmneorrhea is a painful period and is often considered a misnomer with heavy bleeding. However, the fact is that the painful period is often associated with heavy bleeding in more than 95% of cases. On rare occasions, patients are observed to have scanty bleeding symptoms associated with dysmenorrhea pain.

Dysmenorrhea in the first few years of menarche is called primary dysmenorrhea. People do say this condition usually continues until the first pregnancy, rather than childbirth. Any other reasons that can lead to dysmenorrhea besides medical complications, including stress, are called secondary dysmenorrhea.

What happens during dysmenorrhea? The pain before and during the first two to three days of periods has been attributed to the cramping of the abdominal muscles, which is due to the incapacity of the muscles to be flushed liberally with blood and so scanty oxygen, leading to dehydration and pain called cramps.

Usually, doctors put people on pills. Yes, but of course, before reaching out to a doctor, it is best advised to make small lifestyle adaptations and find out for yourself the difference. Probably in four to five months, one may even forget the existence of pain. The reason is that the majority of women are forgetting the need for a healthy diet for the voluminous work that the womb does—preparation for bearing a child—and the need to flush it with nutrients and pamper your uterine muscles like a man will pamper his biceps!

After all, if a biceps needs so much, then why not a woman’s uterine muscles?

Here’s a small diet plan that I devised to beat the pain with a healthy diet and fitness regimen:

1. Choose a regular exercise regimen, especially stretches and kegels for the abdominal and pelvis muscles, for about 20 to 30 minutes a day.

2. Start the morning with a glassful of water or a cup of relaxing green tea with lime.
Jumpstart your day with loads of antioxidants—fruits mixed with calcium, minerals, vitamins, and fibres—oats or wheat meal cooked in milk. Supplement with toast and eggs. Toast and egg could be replaced with the regular idli and dosa, but with or without vada as usual on an Indian morning menu. If you have space once a week, an additional course of mushrooms or tofu is a very healthy and energetic way to start the day.3. Pack the lunch bag with regular rice or chapathi. Toss with veggies, sambar or lentils, and curd. Needless to say, pack your bag with fruits and a glass of lime juice for the break. What matters is the proportion: eat nominal quantities of rice and increase the fibre content in the form of veggies. Besides, while choosing the vegetables, the choice is important. When the plan is a starchy vegetable, it is best to pack chapathi rather than rice, and if rice is best, toss with high-fiber veggies and a lesser quantity of rice. Cheese and pasta overloaded with veggies and/or chicken and fish are not only relishing but highly nutritive.

Never miss real stories from India's women.

Register Now

4. Soon after returning home, it is again time to refresh with a glass of milk, but only if there is a need to replenish, then a glass of lime juice using the other half of the lime. There are numerous healthy Indian snacks, like peanut-to-nut mixtures, that are nutritious despite the trans fat they contain.

5. What’s the dinner plate to be filled with? Simply put, the best way is to alternate with chapathi and rice as opposed to lunch. Sometimes people may resort to idli and dosa. Whatever is on the dinner plate, it is best to include enough fibre, and it is a good practice to take a banana for dessert to finish the day with enough minerals. Moreover, it is also good to include, whenever possible, a good quantity of lean meat, like chicken and fish, and red meat, like mutton.

6. Throughout the day, drink plenty of water and sleep soundly for a minimum of 8–9 hours a day.
It is always good to take a breath of fresh air, even on the terrace or somewhere out in the cool air, relaxing and reading a book, playing with a pet, or by the sea.

7. Include a regular portion of nuts like sesame, flax seeds, dates, or raisins, and regularly organ meat to increase the blood flow and reduce the inflammatory chemicals at work.

8. Nevertheless, relax and set your moods under control (I hardly have a problem with my mood), but for the shift in energy, seek more rest for the body by using simple aroma techniques like preparing bathing hot water with jasmine or other flowers and applying my own yellow wonder bathing powder.

I believe dysmenorrhea can become a myth if we can learn to feed our women properly and make them healthy and fit! Feeding the uterine muscles to stay healthy and flushed with enough blood and oxygen will regulate your periods.

The causes of dysmenorrhea can be many. Your uterus is not an isolated organ. There are very many other organs, especially the urethra. Just like during pregnancy, the growth of your baby can affect your urinary continency, the infection, and the discomfort of the urethra in the uterus. Yet another organ part is the colorectum. All three regions are governed by the movements of the lower pelvis floor muscles. So any affect on these muscles can effect the working systems of all three or one or two of them. They are not independent, but the muscles are intertwined.


About the Author

4 Posts | 174 Views

Stay updated with our Weekly Newsletter or Daily Summary - or both!

All Categories