NutritionScience

NutritionScience Nutritionist & Clinical Dietician
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11/07/2026

Periods Decoded - Day 6 The last day of my series ❤️

These are the 15 foods my mother never let me eat during my periods. Not because they stop your periods, but because traditional Ayurveda believes they can weaken Agni (digestive fire) and, in some women, worsen bloating, cramps, sluggish digestion, water retention, or inflammation.

❌ Ice cold drinks
❌ Cold milkshakes
❌ Aerated drinks
❌ Excess ice cream
❌ Packaged juices
❌ Deep fried snacks
❌ Excess coffee
❌ Very spicy street food
❌ Instant noodles
❌ Bakery cakes & pastries
❌ Sugary chocolates
❌ Processed chips
❌ Mooli (radish)
❌ Excess curd, especially at night
❌ Cold salads straight from the fridge

✅ Instead, she always made me warm besan sheera with ghee. Warm, freshly cooked foods are traditionally preferred during menstruation because they're gentler on digestion. Besan also adds some protein, while ghee provides fat that slows digestion and helps keep energy more stable.

Periods Decoded - Day 5 👉 "Kam bleeding toh achi baat hai."This is one of the biggest myths I hear in my clinic.A light...
10/07/2026

Periods Decoded - Day 5 👉 "Kam bleeding toh achi baat hai."

This is one of the biggest myths I hear in my clinic.

A lighter period isn't automatically a problem—but if your flow has become noticeably lighter than it used to be, or it's accompanied by fatigue, hair fall, weight changes, or irregular cycles, it's worth paying attention to.

This client didn't need a crash diet or endless supplements.

She needed enough nourishment, protein, healthy fats, movement, sleep, and consistency.

One of the foods we included? 🌱 Pumpkin seeds—along with black sesame, warm nourishing meals, and a balanced diet designed around her needs.

Every woman's cycle is different, so there isn't one food that "fixes" light periods. But giving your body the nutrients it needs can make a meaningful difference as part of a personalized plan.

Comment "FLOW" ❤️ to get my foods that support a healthy menstrual cycle.

DM "FLOW" if your periods have become lighter or shorter recently and you'd like to see if my team can help identify what may be contributing and whether personalized nutrition support is right for you.

'sHealth

(light periods, short periods, menstrual health, hormone balance, pumpkin seeds, zinc for women, healthy fats, nutritionist India, women's nutrition, period flow, menstrual cycle, hormone support, iron rich foods, PCOS nutrition, healthy hormones)

09/07/2026

Nobody prepares us for this.

Most women celebrate when their periods become shorter.

"Finally... less bleeding, less mess."

But if your periods used to last 5–6 days and have suddenly dropped to just 2–3 days, don't ignore the change.

Your period is one of the clearest ways your body communicates with you.

A sudden change in flow or duration can sometimes be associated with:
✨ Chronic stress
✨ Undereating or rapid weight loss
✨ Low iron or nutrient deficiencies
✨ Thyroid dysfunction
✨ PCOS
✨ Perimenopausal hormonal changes (yes, this can begin before 45)

It doesn't automatically mean something is wrong—but it does mean your body deserves your attention, not just celebration.

As a nutritionist, I've worked with women who thought, "At least my periods are shorter." But once we looked at the bigger picture—energy levels, sleep, stress, nutrition, and hormone health—we understood why their cycles had changed.

Your period isn't just about fertility.
It's a monthly report card of your overall health.

Tell me in the comments:
Has your period suddenly become shorter than it used to be? 👇

Save this post for yourself or send it to someone who thinks a 2-day period is always a sign of good health.



(Menstrual Health, Healthy Periods, Hormone Balance, Cycle Health, period pain, scanty periods, spotting, Period Problems)

DM me "CYCLE" and I'll send you my complete cycle-syncing food guide. 🩸✨Periods Decoded – Day 3Your cramps don't start o...
08/07/2026

DM me "CYCLE" and I'll send you my complete cycle-syncing food guide. 🩸✨

Periods Decoded – Day 3

Your cramps don't start on Day 1.

They start with what happens in the 10–14 days before your period.

Your hormones shift every week, so your nutritional needs change too. When you support your body with the right foods during each phase, you may experience better energy, fewer PMS symptoms, and less painful periods over time.

In this carousel, you'll learn:
✨ What happens in each phase of your menstrual cycle
✨ The nutrients your body needs every week
✨ Simple foods to support hormone health and period wellness

Small changes, followed consistently, can make a big difference.

📌 Save this post for your next cycle.
📤 Share it with someone who deals with painful periods.



(cycle syncing, cycle syncing foods, menstrual cycle nutrition, menstrual cycle diet, period nutrition, period cramps, painful periods, period pain relief, natural period pain relief, PMS, PMS symptoms, PMS diet, hormone balance, hormone health, women's health, menstrual health, luteal phase, follicular phase, ovulation nutrition, menstruation diet, foods for period cramps, foods for PMS, anti inflammatory foods, magnesium rich foods, iron rich foods, seed cycling, healthy menstrual cycle, nutrition for women, hormonal health, period wellness, cycle syncing guide, menstrual cycle phases, foods for hormone balance

07/07/2026

Periods Decoded - Day 2

A warm bowl of Besan Sheera that satisfies your sweet cravings while giving your body the nourishment it needs before your period.

Recipe

Ingredients: 🟡 2 tbsp besan (gram flour)
🧈 1 tsp ghee
🥛 ¾ cup lactose-free milk (or any milk)
🍯 1–2 tsp monk fruit sweetener
✨ A pinch of cardamom (optional)
🌰 Chopped almonds/pistachios & saffron (optional)

Method: Roast besan in ghee for 5–7 minutes. Slowly add warm milk while stirring continuously. Add monk fruit and cardamom. Cook for another 2–3 minutes until creamy. Garnish with nuts and enjoy warm.

Why this works: • Besan provides plant-based protein to keep you fuller for longer. • Ghee adds healthy fats for sustained energy and satiety. • Warm foods can feel soothing during PMS and menstrual cramps. • Monk fruit gives sweetness without refined sugar.

Save this recipe for your next cycle. Share it with someone who always craves something sweet before their period. 💛

(period comfort recipe, besan sheera recipe, PMS cravings, period nutrition, healthy Indian recipes)

04/07/2026

Nobody talks about this fruit anymore... but our mothers definitely knew about it. 🍈

Lakucha (also called Barhar, Dahu or Badahara) belongs to the same family as jackfruit and mulberry, and has been used in traditional Indian diets for generations.

What makes it interesting?

✨ Rich in antioxidants
✨ Has anti-inflammatory properties
✨ Traditionally used for overall wellness
✨ Contains a powerful compound called Oxyresveratrol

Research suggests oxyresveratrol may help reduce oxidative stress, one of the factors linked to premature ageing and poor scalp health. While no single food can stop hair fall on its own, adding nutrient-rich traditional foods like this can support healthier hair from within.

How you can enjoy it:

🥭 Eat it fresh when in season
🥤 Add it to smoothies or juices
🌿 Use the raw fruit in regional curries and chutneys

Bringing these forgotten foods back to your plate... consistently. 💛



[hair fall remedies, lakucha fruit, oxyresveratrol, traditional Indian foods, antioxidant foods, scalp health, natural hair care, anti inflammatory diet, seasonal fruits, Ayurveda nutrition, healthy hair tips, Indian superfoods, nutrient rich foods, holistic wellness, ancestral eating]

Ask me anything you're confused about eating at night. 🌙👇Rice for dinner? Curd after sunset? Fruits at night? Sleeping h...
03/07/2026

Ask me anything you're confused about eating at night. 🌙👇

Rice for dinner? Curd after sunset? Fruits at night? Sleeping hungry for weight loss?

Drop your question below👇 I reply to as many as I can because dinner is where most people get confused.



[healthy dinner for weight loss, high protein indian dinner, fat loss meals, what to eat at night, sleep and metabolism, indian healthy recipes, belly fat loss tips, blood sugar management, late night cravings, protein rich foods, gut health, better sleep habits, sustainable weight loss, nutrition tips, healthy lifestyle]

02/07/2026

Andar Se Glow Drink 🌸✨

Sometimes the simplest rituals work the best.

This ₹10 morning drink combines ghee and kesar to support healthy digestion, better nutrient absorption, and a natural glow from within.

💛 Ghee provides butyrate, a fatty acid that nourishes the gut lining.

🌸 Kesar contains powerful antioxidants like crocin and crocetin that help protect skin cells and support an even-looking complexion.

✨ Combining saffron with healthy fats improves the absorption of its beneficial compounds.

The result? A simple morning ritual that supports gut health, skin health, and overall wellness—using ingredients already present in your kitchen.

Save this and try it consistently for 10 days. Consistency always beats expensive supplements. 🌼



[glow drink, saffron water recipe, kesar benefits for skin, ghee benefits, morning wellness drink, natural skin glow, gut health recipes, collagen supporting foods, ayurvedic morning routine, desi beauty remedies, healthy morning habits, anti inflammatory foods, traditional wellness drinks, skin nourishing foods, simple home remedies]

Dark chocolate is actually good for PCOS. 🍫But only if you're choosing real dark chocolate.People with PCOS often strugg...
01/07/2026

Dark chocolate is actually good for PCOS. 🍫
But only if you're choosing real dark chocolate.

People with PCOS often struggle with insulin resistance, cravings, energy crashes, and inflammation. The good news? High-quality dark chocolate can support all of them.

Here's why:

✅ Cocoa flavonoids may help improve insulin sensitivity.
✅ Its antioxidants help reduce oxidative stress and inflammation linked to PCOS.
✅ Magnesium in dark chocolate supports mood, sleep, and stress management.
✅ It helps satisfy sweet cravings without the blood sugar spikes of regular desserts.

The key is choosing 70% or higher cocoa content and enjoying it in moderation.

So NO you don't have to fear chocolate when you have PCOS.
You just need to choose the right kind. 🤎

Save this for the next time someone tells you chocolate is "unhealthy." 🔖



[PCOS nutrition, dark chocolate for PCOS, insulin resistance diet, hormone balance foods, anti inflammatory foods, cocoa flavonoids, healthy snacks for PCOS, magnesium rich foods, blood sugar management, PCOS cravings, women's health nutrition, low sugar desserts, metabolic health, balanced eating, nutrition for hormonal health]

30/06/2026

✨ Simple Chana Tikki Wrap Recipe👇

🥣 Ingredients:
• 1 whole wheat roti
• ½ cup boiled black chana (or white chana), mashed
• 1 tbsp grated paneer
• 1–2 tbsp boiled dal (optional, for binding)
• 1 tbsp finely chopped onion
• 1 tsp minced garlic
• Salt, black pepper, cumin powder to taste
• Red chilli flakes (optional)
• A pinch of garam masala
• 1 tsp oil
• 1–2 tbsp curd
• Lettuce or cabbage, cucumber, onion & tomato slices

👩‍🍳 Method:

1. Mash the boiled chana well.
2. Add paneer, dal, onion, garlic, and all the spices. Mix everything together.
3. Shape into small tikkis.
4. Pan-cook with 1 tsp oil until golden on both sides.
5. Spread curd on the roti, add the veggies and hot tikkis, then roll tightly.

💡 Nutrition Tip:
This wrap gives you the perfect combination of protein, fibre, and complex carbs, helping you stay fuller for longer and avoid those afternoon energy crashes. A simple, balanced meal for lunch, dinner, or even post-workout nourishment.



[high protein vegetarian lunch, kala chana recipe, healthy wrap recipe, fibre rich meals, corporate lunch ideas, vegetarian protein sources, paneer recipes, weight loss lunch ideas, easy indian meals, healthy indian recipes, balanced meals, meal prep ideas, black chana benefits, protein rich snacks, wholesome eating]

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