How to deal with pms cravings | Nutritionist/Dietician | Dr Deepa Agarwal

How to deal with pms cravings | Nutritionist/Dietician | Dr Deepa Agarwal

hello friends I’m Dr. Deepa Agarwal
Consultant nutritionist and today I’m going to speak to you about
how diet is very important during menstrual cycles especially in young
girls now we all know that menstrual cycle one cycle is for 28 days the cycle
is divided into three phases basically the first phase is called as early
follicular phase which is for the first four days that is day one to day four
after the attain manual cycle day five to days 15 is called as late follicular
phase and from 16 to 28 days it is called as the luteal phase now generally
there are different hormones being secreted at different phases which has
an influence on the type of food that you get cravings for now in the early
follicular phase that is from day 1 to day forth once you attain menstrual
cycle we generally see that you’ll have a you know very good mood will be calm
and composed less anxious and you will have a good appetite without having any
cravings for sweets and chocolates and ice creams or fatty foods so what is
recommended during this phase it is generally recommended that you eat well
eat a healthy well-balanced diet emphasizing on all nutrients with good
proteins good proteins means if you are non-vegetarian you can have egg whites 2
egg whites per day if you are not a non-vegetarian you can have milk and
milk products like milk honey cheese you can have little bit of butter you can
have you know some China kind of items which is made up of milk and if you want
to take non-veg like chicken or fish you can do that as well but do not fry them
in half we have mostly in the grill form so that you get the best of all benefits
without taking in too much of oil in the body this is mostly in the early phase
of you know the menstrual cycle during the middle phase that is the late
Pollock love phase you start getting some mood swings and you tend to you
know crave for certain food especially you know fatty foods sometimes some
girls also have cravings for sugar sweets it is recommended that you try to
control as much as you can but then if you’re not able to you can opt for some
healthy choices of sweets like you can have a peanut chikki because peanut
chikki is a very good source of iron as well as magnesium because of jaggery and
peanut in it you can have some you know some of the honey related options you
can add like honey clear shakes and half you can have a fresh fruit juice without
adding too much of sugar to it and to take care of junk that you crave for
like burgers and pizza rather than having an unhealthy burger which is made
up of refined flour that is meta and now deep fry patty you can offer a bun which
is made up of wheat or multigrain and go for a table kind of a patty or you about
you know shallow made on a tawa and then put it into the bucket and have all you
have a pizza which is made up of a wheat base rather than having a you know
refined flour base with lot of you know salad options on it so if you are able
to modify the form in which you eat then definitely you’ll be able to overcome
your cravings during this phase now the third phase especially the luteal phase
is a phase when there will be lot of changes like mood swings irritability
lack of sleep and you know view you feel very anxious throughout the space so it
is generally recommended again do regular physical activity like going for
a walk every day or you join some gym while you go for some swimming classes
some dance classes so that you are physically active and your hormones
specially estrogen progesterone and testosterone which gets imbalance during
these phases will be acting in a better way and apart from that eat a healthy
well-balanced diet emphasizing on the timings the bread first time the
lunchtime and the tea time there I mean the dinner time as well and off for some
healthy choices in between breakfast and lunch lunch and dinner and bedtime apart
from that also decrease your stress by sleeping well 7 to 8 hours of good sleep
and going for some relaxation activities like doing some yoga or meditation ok
this kind of activities will also calm your body and
make you feel comfortable during this phase now you might be wondering what to
eat especially during this space it is recommended that you eat good proteins
again good proteins coming from milk and milk products coming from eggs coming
from non-vegetarian sources some nuts you can have legumes like channa chole
rajma you can have soil tofu these all gives you good proteins you
can you have to also emphasize on good fatty acids like omega-3 and omega-6
during this phase so if you are non-vegetarian you can have fish twice
in a week and if not you can go for flaxseed specially for vegetarians will
be recommend you take 2 TSP of flax seeds every day in the time apart from
that take up good fiber diet again too much of fiber will need to bloating so
do not have a very high fiber type fiber like emphasizing on 2 to 3 few options
of fruits every day two to three servings of vegetables per day you don’t
get adequate fiber in a diet during this phase and drink a lot of fluids fluids
which means lot of water juices buttermilk coconut water soups all these
things comes under fluid so you can have up to 2 liters per day and obviously a
very healthy well-balanced diet which will give you all the nutrients during
this phase thank you for watching this video like and subscribe for more videos

6 thoughts on “How to deal with pms cravings | Nutritionist/Dietician | Dr Deepa Agarwal”

  1. hi dr deepa maam god bless u .iam so happy after ten years i got to know you .iam ur college mate .i want to meet u .gid bless u yaar

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