Tillie Doyle
Periods can be a challenging time for women, with symptoms like mood swings, cravings, and cramps. Eating the right foods can help alleviate these symptoms and make this time more manageable. While there are differing opinions on dairy consumption, some sources suggest that paneer, a dairy product, can be included in one's diet during periods as it is a good source of protein and calcium. Calcium, along with vitamin D, acts as a muscle relaxant and helps ease stomach cramps and pains.
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What You'll Learn
Paneer is a good source of protein and calcium
While there is no clear consensus on whether paneer should be eaten during periods, it is undoubtedly a good source of protein and calcium.
Paneer is a delightful Indian cheese known for its soft texture and unique taste. It is a valuable source of protein, with 100 grams of paneer containing 18-20 grams of protein. This makes it especially beneficial for vegetarians who may struggle to meet their daily protein requirements. The casein protein in paneer helps slow down protein digestion, providing energy throughout the day and keeping you feeling full for longer. This can aid in weight management by reducing cravings.
Paneer is also an excellent source of calcium, containing approximately 480-714 mg per 100g. Calcium is crucial for strong bones and teeth, and it also plays a key role in muscle function and nerve transmission. Consuming adequate calcium can help prevent osteoporosis and reduce PMS symptoms like bloating and mood swings.
In addition to protein and calcium, paneer contains various essential micronutrients such as Vitamin D, Folic Acid, Vitamin C, Vitamin A, and Vitamin B12, which are all important for maintaining overall health and well-being.
The nutritional benefits of paneer make it a valuable addition to the diets of those looking to improve their bone health, increase their protein intake, and maintain a healthy lifestyle.
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Dairy products can trigger menstrual cramps
While some sources suggest that paneer is a good source of calcium and protein, and can be consumed during periods to keep blood sugar levels in check, other sources recommend avoiding dairy products during menstruation. Dairy products like milk, cream, and cheese are high in arachidonic acid, which can trigger menstrual cramps. They are also touted to be a major cause of hormonal adult acne in women.
Dairy products can cause pain, heavy bleeding, and premenstrual mood symptoms. This is due to A1 beta-casein, one of the proteins in normal cow's milk. For some people, A1 beta-casein converts in the gut to the inflammatory peptide beta-casomorphin-7 (BCM7), which stimulates inflammatory cytokines, histamine, and mast cells, leading to menstrual pain, heavy bleeding, and mood symptoms.
If you are lactose intolerant, it is especially important to avoid dairy products during your period, as they can cause nausea, constipation, or diarrhea, which will only add to your discomfort when you are experiencing painful menstruation.
If you are looking for calcium-rich alternatives, you can try almonds, leafy greens, nuts, soya, sesame seeds, or lentils.
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Calcium and vitamin D help reduce PMS symptoms
Calcium and vitamin D are essential for reducing PMS symptoms. Calcium is a magic mineral that helps strengthen bones and teeth and prevents heart conditions. Calcium homeostasis is affected by vitamin D, and its supplementation helps significantly decrease pain intensity. Vitamin D also helps reduce behavioural changes and relieves water retention during the premenstrual phase.
Foods rich in calcium include almonds, yogurt, ragi, channa, paneer, drumstick, seeds, leafy greens, nuts, soya, and sesame seeds. Fortified foods like cereals and juices can also provide calcium. Maintaining a good calcium balance can significantly reduce PMS symptoms like bloating and mood swings. Calcium supplements are generally safe, but they may cause constipation in higher doses, and those with health issues should consult a doctor before taking them.
Vitamin D is also crucial in reducing PMS symptoms. According to studies, vitamin D levels are linked to premenstrual syndrome (PMS), one of the most common disorders among premenopausal women. While natural sunlight is a good source of vitamin D, supplements can also help ensure adequate intake.
In addition to calcium and vitamin D, other nutrients can help alleviate PMS symptoms. Omega-3 fatty acids, found in fish, flaxseeds, and pumpkin seeds, can help reduce cramps and pains. Vitamin B6, found in eggs, chickpeas, avocados, nuts, seeds, and fortified cereals, can help with bloating and mood swings. Magnesium has also been found to help with symptoms like fluid retention, breast tenderness, and psychological symptoms like depression and anxiety.
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Whole grains are a good alternative to binge eating
While there is no direct mention of eating paneer during periods, calcium-rich foods are recommended to reduce PMS symptoms like bloating and mood swings. Paneer is a good source of calcium, so it may be beneficial to include it in one's diet during periods. However, dairy products are also associated with increased menstrual cramps due to their high arachidonic acid content. As such, it is advised to consult a doctor or dietitian to determine the best course of action regarding paneer consumption during periods.
Now, let's discuss why whole grains are a good alternative to binge eating:
Whole grains are an excellent alternative to refined grains and can help prevent binge eating during periods. Unlike refined grains, whole grains are not processed and retain all three components: the bran, germ, and endosperm. This makes them rich in fiber, minerals, and healthy fats. They are also high in B vitamins, which can help combat fatigue and depression, which are common during periods. Additionally, whole grains have a low GI index, which means they keep you feeling full and satisfied for longer, reducing the urge to binge eat.
Some examples of whole grains include oats, which are packed with vitamins, minerals, and fiber while being naturally gluten-free. Spelt is another ancient whole grain that is said to be more nutritious than modern grains. Amaranth, a high-protein grain eaten in South America for centuries, is also recommended by experts due to its high nutritional value and ease of use in baking. Barley, bulgur, and farro are other whole grains with unique textures and flavors that can be incorporated into various dishes.
Popcorn is another surprising whole-grain food that is incredibly high in fiber and essential nutrients like manganese, magnesium, zinc, and B vitamins. However, it is important to prepare it at home to avoid potentially harmful chemicals found in prepackaged microwave bags. Sorghum, an ancient grain originating from Africa, is not only nutritious and filling but also environmentally friendly due to its low water requirements.
In conclusion, whole grains offer numerous benefits during periods. They can help regulate blood sugar levels and reduce cravings, and provide essential nutrients to combat period-induced weakness. By choosing whole grains over refined grains, individuals can improve their overall health and well-being, reducing the risk of chronic diseases. So, the next time you feel like binge eating during your period, reach for some whole grains instead!
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Reduce period irregularities with turmeric or Haldi
While there is no direct harm in consuming paneer during periods, it is recommended to keep your diet simple and light. Paneer is a good source of calcium, which helps strengthen bones and teeth and prevents heart conditions. Calcium, along with vitamin D, also acts as a muscle relaxant and helps ease stomach cramps and pains.
Now, let's discuss how turmeric or Haldi can help reduce period irregularities.
Turmeric is a spice that has been used for centuries for its medicinal properties, and it plays a significant role in reducing period irregularities. Here are some ways it can help:
Emmenagogue Properties:
Turmeric is an emmenagogue, which means it can stimulate blood flow in the uterus and pelvic region. This stimulation can help induce menstruation and reduce irregularities in the menstrual cycle.
Anti-inflammatory and Antispasmodic Effects:
The active ingredient in turmeric, curcumin, has powerful anti-inflammatory properties. Turmeric milk or Haldi doodh can help reduce inflammation caused by heavy flow or menstrual cramps, providing relief from abdominal pain and other issues like diarrhea or constipation.
Hormonal Balance:
Turmeric helps balance hormones by regulating hormone levels and increasing estrogen production in the ovaries. This hormonal regulation can prevent menstrual irregularities such as irregular periods or amenorrhea (absence of the menstrual cycle).
Menstrual Pain Relief:
A combination of turmeric with other natural ingredients like boswellia and sesame has shown promising results in reducing menstrual cramp pain associated with primary dysmenorrhea. This formulation can be an effective alternative to chemical treatments, which often come with side effects.
Overall Health Benefits:
In addition to reducing period irregularities, Haldi doodh has several health benefits. It can improve lung health, help with congestion and sore throats, and even provide benefits for brain health.
To incorporate turmeric into your diet to reduce period irregularities, you can regularly drink Haldi doodh or turmeric latte. Additionally, maintaining a healthy weight, eating a nutritious diet, and exercising regularly can also help prevent period irregularities.
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Frequently asked questions
Yes, paneer is a good source of protein and calcium, which can help to reduce PMS symptoms. It is recommended to include paneer in your lunch, such as in palak paneer with brown rice.
Green leafy vegetables such as spinach and kale are good sources of iron and vitamins, which can help to reduce cramps and boost energy levels.
Dairy products, especially cheese, can cause bloating and worsen cramps due to their high arachidonic acid content. Fatty red meats, fried foods, and foods high in saturated fats and sugar should also be avoided as they can cause inflammation and intensify cramps.
Water is essential to stay hydrated and reduce bloating. Ginger, black pepper, and honey tea can also be soothing, and lemon juice or tea can boost iron absorption.
