The document discusses the physiological process of menstruation, detailing the hormonal changes and symptoms experienced during the menstrual cycle. It emphasizes the importance of proper nutrition to alleviate menstrual distress and lists specific foods that are beneficial, such as leafy greens, fruits, whole grains, and the need to stay hydrated. Additionally, it identifies foods to avoid during menstruation, including salty, sugary, and highly processed items, to prevent exacerbating symptoms.

1. NUTRITION &
MENSTRUATION
Presented by: Kanchan Ojha, Btech in Food Technology
kanchanozza1999@gmail.com
Instructor: Supriya Bhattarai, Clinical Nutritionist

2. WHAT IS MENSTRUATION?
• Menstruation occurs
when the lining of the
womb (the
endometrium) is shed.
• The endometrium
breaks down and forms
a bloody substance that
passes through the
cervix (neck of the
womb) into the vagina.

3. • This process usually lasts four to eight days, is triggered
by a sharp fall in the production of hormones from the
ovaries, especially progesterone.
• This decrease in hormone levels results in an
inflammatory reaction within the womb lining that leads
to shedding.
• The endometrium looks very much like a wound at this
time but repairs completely and the bleeding stops. The
shedding and regrowth of the endometrium is called the
menstrual cycle.
• It is also called menorrhea, the time during which
menstruation occurs is referred to as menses.

4. Menstrual Symptoms
• breast swelling and tenderness
• tension
• bloating
• acne breakouts
• leg, back, or stomach cramping
• Premenstrual syndrome(social withdrawal, difficulty
concentrating, insomnia, dizziness)
• headaches, fluid retention, constipation, and diarrhea.

5. Nutrition required during
menstruation period
Nutrition pattern is one
of the important factors
predicting menstrual
distress, which varies
among different
cultures and countries.
During 2-7 petulant days
of the month, a woman
loses approx. 20-60ml of
the blood from her body.
Nutrition plays an
important role during
menstruation as body
losses maximum 50-
80mlof blood. Some
loose heavy amount of
blood(Menorrhagia)
which causes anemia.

6. A. Water
 An essential nutrition required for our body. During
menstruation period, due to the blood loss your body
needs to be constantly hydrated. It helps body to flush
out toxins(via urine).
 Transport nutrients inside the body
 Improves mood: Mild levels of dehydration can also
affect the cognitive function and mood, so drinking
enough water is also good for the brain function.
 Also important to the functioning of the gastrointestinal
tract; the stomach needs water to create digestive
secretions. Insufficient hydration can also cause
constipation which can be cured.

7. B. Green leafy Vegetables
• Carry high amount of nutrient like potassium and calcium and vit-K.
(for healthy menstrual bleeding).
• Spinach are a great way to get more magnesium into your daily diet.
Magnesium is nature’s relaxing mineral so it ease for calming down
period cramps and aches and has been shown to potentially help
balance mood as well.
• Also rich in vitamin D. In those diagnosed with PMS, vitamin D
intake has been shown to decrease the severity of symptoms, such as
depression and fatigue,
• Rich source of fiber, which helps to cure constipation and other
digestive problem during period. Helps our body to get rid of the
hormones that our body has used and our liver has broken down.
• Colacasia (कक
क लो-गाभा) plant is a rich source of iron which should be
intake with vitamins C to increase absorption. It plays an important
role in energy production, oxygen transport and blood rebuilding.
• It is recommended to consume when a woman faces hemoglobin
deficiency, a condition called anemia.
Eg: (मूला को साग) - Radish Greens., (बेथे को साग) - Lamb's Quarter,
Mustard green, Pumpkin shoot

8. C. Nuts and Seeds
Walnuts, Flaxseed, Pumpkin seed, Peanuts, Soybeans are
the rich source of omega-3-fatty acid.
 They help support skin and hair health and also support
oestrogen and testosterone production.
 For mood swings and depression around menstruation,
omega-3 may be helpful.
 Plays a vital role in the structure and function of cells,
Also helps to maintain blood sugar level.
Also pumpkin seeds are a good source of protein, iron, zinc,
magnesium, calcium, folate, beta-carotene and omega-6
fatty acids.

9. D. Fruits
Fruits have an important role during menstruation. They are natural ready-
made snacks containing vitamins, fiber, and other nutrients. Some fruits are
water-rich and are great for staying hydrated and are good for mood.
Banana
 Contains large amount of magnesium, potassium, and fiber. Helps with
irregular bowel movement.
 Also suitable for improving mood, having a calming effect. Besides,
magnesium is an excellent muscle relaxant, and may ease cramps.
Orange and Lemon
 Orange contain calcium and vitamin D that improve mood, increase
energy, ease anxiety, and depression.
 Rich in fiber, and are effective against digestive disorders. Due to a high
amount of slow absorbing carbs, oranges may be a good snack and fit to
substitute sweets.
 Lemon are useful if felt fatigued or nausea during periods and reduce
bloating.
Watermelon
 Keeps body hydrated
Avocado contains vit-D3, potassium that helps against bloating and combats muscle
pain.

10. E. Whole grains
 Contains high amount of carbohydrate.
 Also provide vitamin A and vitamin B that helpful for
depression
 Provide full satiety value
 Works as a fuel to the brain and body and keeps body
lively.
 Provide the body with fiber and protein essential for
improving the hormonal balance.
 Thiamine and proteins that whole grains provide to the
body also help improve hormonal balance and prevent
heavy menstruation.

11. F. Meat and Poultry
Chicken
 Is another iron- and protein-rich food.
 Can help to stay full and sated during period and curb
cravings.
Fish
 Rich in iron, protein, and omega-3 fatty acids.
G. Lentils and Beans(Chickpeas, Kidney beans, etc.)
 They are also rich in protein and iron, so they’re good meat
replacements for vegans and vegetarians.
 Rich in fiber and Vitamin B
 Should be consumed with some lemons to increase
absorptions.

12. Other foods
Turmeric
 Is an anti-inflammatory spices
 Can stimulate blood flow in uterus and pelvic region.
 Also helps in menstrual irregularities. Can be consumed with
hot water or milk.
Beetroot
 A powerhouse of iron, calcium and folic acid amongst others.
 Reduce water retention and bloating.
Peppermint tea
 Can relieve menstrual cramps, nausea, and diarrhea.
Dark chocolate
 Is rich in iron, magnesium, antioxidants and minerals.
Eggs are rich source of iron, vitamin B, Fat soluble nutrients.

13. Foods to avoid
Salt
 Salty foods can cause water retention and results in bloating.
 Highly processed foods should be avoid as it contains a lot of
sodium.
Sugar
 Intake of sugar in moderation is good, but eating too much of it can
cause a spike in energy followed by a sugar crash.
 Can worsen mood. If you tend to feel moody, depressed, or anxious
during your period, watching your sugar intake can help regulate
your mood.
 Avoid intake of high sugar content fruits or limit, coldrinks,
softdrinks.
Coffee
 Cause water retention and bloating. It can also exacerbate headaches
and digestive problems like diarrhea.
Also, excessive intake of milk or dairy products can result in gas and
bloating.

14.  Spicy foods upsets stomach and during periods it causes
diarrhea, sudden pain and cramps in stomach and even nausea.
 Red meat may be high in iron, but it is also high in
prostaglandins and should be avoided during menstruation.
As body produces prostaglandins during period, it helps in
uterus contract and get rid of uterine lining. Results in menstrual
flow. But high level of prostaglandins causes cramps.
Alcohol
 Can dehydrate the body, which can worsen headaches and
cause bloating.
 It can also lead to digestive issues, such as diarrhea and
nausea.
Foods not tolerated by the body
 Food with sensitivities.
 If your body is lactose intolerance, avoid milk and dairy
products.

15. THANK YOU