It’s common to experience a dip in your iron levels during your periods, particularly if your menstrual flow is heavy. 

“It’s common to experience a dip in your iron levels during your periods, particularly if your menstrual flow is heavy. Often, this leads to body pain, fatigue and dizziness,” said Dr Patil, adding that green leafy vegetables help combat the same. Make sure you also incorporate water-rich fruits such as watermelon and cucumber. If you have sugar cravings, switch to sweet fruits. “This can help curb your sugar cravings without eating a lot of refined sugar which can cause your glucose levels to spike and then crash” she suggested.

In fact, a warm cup of ginger tea can help you feel better because it has anti-inflammatory effects, which can soothe achy muscles. Ginger may also reduce nausea.

Chicken and fish 

A great source of iron and protein, make sure you add these to your diet. Eating protein is essential for overall health and can help you stay full for a longer period of time. “It is rich in protein and omega 3 fatty acids. Consuming iron will counteract the dip in iron levels while menstruating,” said Dr Patil.

Quinoa and lentils 

Quinoa is rich in nutrients like iron, magnesium and protein. It is also gluten-free and will make you feel fuller. Whereas lentils are great sources of protein.

Nuts and dark chocolate 

Make sure you include dark chocolate in your diet because it is rich in magnesium and iron. Nuts are equally important, so make sure you have a handful of them every day. “Most nuts are rich in omega 3 fatty acids and are a great source of protein. If you don’t want to eat nuts on their own, add them in your fruit smoothies.

Water 

This does not need an explanation; we all know that drinking water is important. Staying hydrated can reduce the chance of getting dehydration headaches, which is a common symptom of menstruation.