Yoga, Asanas for menstrual bleeding

Yoga, Asanas for menstrual bleeding



Sit comfortably so that your spine is raised along with the chest, floating ribs and navel. Keeping the spine erect, lower the head to the trunk. Rest the chin in the notch between the collarbones just above the breastbone. Stretch the arms out straight and rest the back of the wrists on the knees. Join the tips of the index fingers to the tips of the thumbs, keeping the other fingers extended.
Take a slow, deep steady breath through both the nostrils. Fill the lungs up to the brim. Care must be taken to see that the abdomen does not bloat in the process of inhalation. Hold the breath for a second or two. Exhale slowly until the lungs are completely empty. As you begin to exhale, keep a grip on the abdomen. After two or three seconds of exhalation, relax the diaphragm gradually and slowly. Wait for a second before drawing a fresh breath. The process described above completes one cycle of Pranayama. Repeat the cycles for five to 10 minutes keeping the eyes closed.


Stand upright. Separate your legs to a distance of 30cm (1ft). Keep your feet parallel to each other, with the toes pointing forward. Inhale and raise your arms toward the ceiling, your palms facing forward. Bend from the waist toward the floor. To increase the stretch of your spine, press your heels down on the floor. Rest the crown of your head on the blocks in front of you, and place your palms on the ground beside your feet. Pull in your kneecaps. Extend your hamstrings and pull your inner legs upward. Feel one single stretch from the crown of your head to your heels. Hold the pose for 1 minute.



Lie down with your back on a Mat. Lift your hips off the floor and bring your legs up, over and beyond your head. At this point, lift your back and move your legs further beyond your head. Straighten your spine and keep your back straight. Move your hands toward your back. Place your arms against your upper back and try to place your hands as near as possible to the shoulder blades.

Adho Mukha Shvanasana

Stand in Tadasana facing a wall, about 1m (3.5 ft) away from it. Place 2 of the blocks on their broadsides, shoulder-width apart, against the wall. Place the third block on its long side, 45cm (18in) away from the wall. Separate your feet to a distance of 45cm(18in). Kneel, and place your palms on the two blocks against the wall. Press your palms down on the blocks and walk your feet back, until they are 1.2m (4ft) away from your hands. Make sure that your feet are in line with your hands and the same distance apart. Raise both heels, stretch your legs, then lower your heels to the floor. Stretch your arms fully.

Consciously stretch each leg from heel to buttock, and from the front of the ankle to the top of the thigh. Raise your buttocks, stretch your chest, and push your sternum toward your hands. Exhale, then rest your head on the third block. Press your hands down on the blocks, extending your arms fully. Stretch your spine and expand your chest. Keep your throat soft and elongated. Relax your eyes and keep your brain passive.

Yoga Adho Mukha Shvanasana


Kneel on the mat, keeping your knees together. Sit with your back upright. Keep your chest stretched out. Imagine you are squeezing your kidneys and drawing them into the body. Place your palms on your knees. Look straight ahead. Stay in the pose for 30 – 60 seconds.


Sit upright with your legs straight forward. Now place your elbows and forearms on the mat. Lower your back, vertebra by vertebra, until your head rests comfortably on the mat. Position your buttocks evenly on the centre of the mat. Spread out your arms to the sides, palms facing up, and rest them on the floor. Straighten your legs and stretch them evenly away from each other, without disturbing the extension of your waist. Exhale, focusing on your breathing, then lift and stretch your diaphragm, keeping it free of tension. Keep your arms at a comfortable distance from your body. Relax your facial muscles and your jaw. Keep your breathing smooth and free of tension, but do not breathe deeply. Stay in the pose for 5 – 10 minutes.

Foods and meal plans for iron deficiency

Foods and meal plans for iron deficiency

Meal plans

Adding iron-rich foods to the diet can help to treat anemia. A doctor can advise about the kinds of foods to choose from and other ways to increase iron absorption.

The best diet for a person with anemia includes plenty of foods rich in iron and other foods that help the body to absorb iron. A person should also be aware of foods that can inhibit iron absorption.

The plan below was developed to show what healthful meals for a person with anemia might include: 


  • Option 1: Iron-fortified cereal and a glass of iron-fortified orange juice.
  • Option 2: Strawberries with low-fat yoghurt and a handful of pumpkin and sunflower seeds.
  • Tea and coffee inhibit iron absorption, and people should not drink them with meals.



  • Option 1: A sandwich with roast beef and watercress on iron-enriched bread.
  • Option 2: A bagel with smoked salmon, cream cheese, and spinach.



  •  Option 1: Lamb chops with boiled potatoes, steamed broccoli, and curly kale.
  • Option 2: A stew that includes kidney beans, chickpeas, black-eyed peas, tinned tomatoes, onions, red peppers, and garlic, topped with vegan or dairy-based cheese and a dollop of yogurt.



Tips for getting more iron in the diet


If a person has tried changing their diet and their levels of iron remain low, they should speak with a doctor or dietician, who may recommend a supplement.

Doctors often recommend choosing a supplement containing ferrous salts such as ferrous fumarate, ferrous gluconate, or ferrous sulfate. These formulations all contain anywhere from 15–106 mg of elemental iron in a tablet or oral solution.



People with iron-deficiency anemia can benefit from adding iron-rich food to their diet. The foods and strategies listed above can help a person to manage the condition. 

Eating certain dark, leafy greens, seafood, beans, nuts, and seeds can help a person to boost their iron intake. It may also be a good idea to use a cast-iron skillet, and cooking meals for shorter periods, when possible. 

Iron supplements can benefit people who do not receive enough iron from their diets. It is essential to follow the dosage instructions carefully. An excess of iron can cause iron toxicity.  This can be dangerous as well as fatal in rare conditions.


Be a chef –prepare recipes at home to fight anemia

Be a chef –prepare recipes at home to fight anemia

BeetRoot Juice

Beet root Juice


  • medium-sized beetroots
  • carrots
  • 1/2 lemon


  • Wash and cut the beetroots, carrots and lemon. Run them through your Juicer.
  • Drink this before breakfast to give you an Iron boost all day long
Palak Raita

Palak Raita


  • ½ cup blanched and finely chopped spinach (palak)
  • 1 ½ cups thick fresh curds (dahi), whisked salt to taste
  • ½ tsp finely chopped green chillies
  • 2 pinches sugar
  • Freshly ground black pepper (kalimirch) to taste


  • Combine the curds, salt, green chillies, sugar, black pepper powder and blanched spinach and mix well
  • Refrigerate for 30 minutes and serve chilled.
Coco Peanut Soup

COCO Peanut soup


  • 1 ½ cups coconut milk
  • ½ cup coarsely powdered peanuts
  • 2 tbsp besan (bengal gram flour)
  • 2 tbsp oil
  • 1 tsp cumin seeds (jeera)
  • 2 tsp finely chopped green chillies
  • ¼ cup finely chopped cucumber
  • ¼ cup finely chopped tomatoes
  • 2 tbsp finely chopped coriander (dhania)
  • Salt to taste


  • Combine the coconut milk and besan in a bowl, whisk well till no lumps remain and keep aside
  • Heat the oil in a deep pan and add the cumin seeds
  • When the seeds crackle, add the green chillies and saute on a medium flame for a few seconds
  • Add the coconut milk-besan mixture, mix well and cook on a medium flame for 3 to 4 minutes while stirring continuously
  • Add the cucumber, tomatoes, peanuts, salt and 1/2 cup of water, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  • Add the coriander and mix well
Egg White Omelette

Egg White Omelette


  • ¼ small tomato, chopped
  • 1 tsp. olive oil
  • large egg whites
  • ½ small onion, chopped
  • salt, pepper as per taste
  • 2 cup Spinach


  • In a pan, heat the oil over medium heat
  • Add the onions, tomatoes and spinach
  • Stir and cook for about 3 to 5 minutes. Add a pinch of salt. Transfer the spinach mixture to a bowl. Cover and keep aside.
  • In a medium bowl, whisk the egg whites until frothy and add a pinch salt and pepper.
  • In an omelette pan add egg whites, swirling to evenly cover the bottom of the pan
  • Cook until set, about 1 1/2 to 2 minutes
  • Spoon the spinach mixture onto half of the omelette, fold over, and slide onto a serving plate.
Coconut Curry Chicken

Coconut curry chicken


  • 12 tsp. almond oil
  • 1 tbsp. ginger, grated
  • 275 gms spinach
  • 1/2 tsp. freshly ground black pepper
  • 1 small onion, chopped
  • 50-220 gms, breast, cut into 1” strips
  • 1/2 tsp. salt
  • 2 cups chicken broth
  • 3/4 cups coconut milk
  • tbsp. garlic, chopped
  • 2 tbsp. curry powder
  • 1 tsp. ground cumin
  • 2 tbsp. tomato paste
  • 2 tbsp. fresh coriander, chopped


  • Heat oil in large pot over medium heat. Add onion and saute until golden, about 5 in minutes
  • Add garlic, curry powder, cumin and ginger. Saute just until fragrant. Add tomato paste. Stir to combine.
  • Slowly whisk in broth, increase heat to heat and bring to a boil. Reduce heat to low and simmer 20 minutes, stirring occasionally, until sauce thickens slightly
  • Add chicken to pot, and simmer 10 to 15 minutes, until chicken is just cooked through
  • Whisk in coconut milk and return to a simmer to heat
  • Turn off heat and stir in spinach until it starts to wilt
  • Season with salt and pepper and sprinkle with coriander before serving
Best diet plan for Anemia

Best diet plan for Anemia

Anemia is defined as a decrease in the oxygen-carrying capacity of blood. The condition is mainly caused by blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells.

There are many types of anemia. The most common type is iron-deficiency anemia.

Red blood cells contain a protein called haemoglobin. Haemoglobin contains iron. Without sufficient iron, your body can’t make the haemoglobin it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body.

A lack of folate and vitamin B-12 may also impact your body’s ability to make red blood cells. If your body can’t process B-12 properly, you may develop pernicious anemia.

A diet rich in iron, protein, and vitamin C like the plan below is important if you have anemia. Be sure to talk to your healthcare provider about supplements as well.

Learn how to prepare recipes at home to fight anemia and be a Chef.

Anemia & Pregnancy

Anemia & Pregnancy

In pregnancy, your body goes through significant changes. The amount of blood (plasma) volume in your body increases by about 40-50 percent (22) which increases the supply of iron and vitamins that the body needs to make hemoglobin. Hemoglobin is the protein in red blood cells that carries oxygen to all the cells in your body.(23)

Many women lack a sufficient amount of iron needed for the second and third trimesters. When your body needs more iron than it has available, you can become anemic. Anemia is defined as a decrease in the oxygen-carrying capacity of blood. (23)

Mild anemia is normal during pregnancy due to an increase in blood volume. More severe anemia, however, can put your baby at higher risk for anemia later in infancy. In addition, if you are significantly anemic during your first two trimesters, you are at greater risk for having a pre-term delivery or low-birth-weight baby. Being anemic also burdens the mother by increasing the risk of blood loss during labor. (23)

Am I at Risk?

  • You are at higher risk for becoming anemic during your pregnancy if you:(23)
  • Have two pregnancies close together?
  • Are pregnant with more than one child
  • Are vomiting frequently due to morning sickness?
  • Do not consume enough iron
  • Have a heavy pre-pregnancy menstrual flow
  • Passage of worms

Many of the symptoms of anemia during pregnancy are also symptoms you may experience even if you are not anemic; these include:

  • Feeling tired or weak
  • Progressive paleness of the skin
  • Rapid heartbeat
  • Shortness of breath
  • Trouble concentrating
  • Passage of worms
  • Dizziness or light headedness

Doctors typically perform several tests to check the number of red blood cells in your blood and the amount of haemoglobin in your blood. These are indicators of whether you are at risk of becoming anemic.

Haemoglobin levels to diagnose anemia (g/dl) (4)

Hemoglobin levels to diagnose anemia (g/dl)

Is Pregnancy-Related Anemia Preventable?

Good nutrition is the best way to prevent anemia if you are pregnant or trying to become pregnant. Eating foods high in iron content (such as dark green leafy vegetables, red meat, fortified cereals, eggs, and peanuts) can help ensure that you maintain the supply of iron your body needs to function properly. Your obstetrician will also prescribe supplements to ensure that you have enough iron and folic acid. Anemia during pregnancy can be treated by oral or injectable irons according to your Hb level.

Ask your doctor

About your risk for anemia and make sure you are tested at your first prenatal visit. You also may want to get tested four to six weeks after delivery.

Are you at risk?

Are you at risk?

Hemoglobin levels to diagnose anemia (g/dl)


Children with poor nutrition who showing signs of eating low nutritive substances like clay, soil or paper is an important sign that they have iron-deficiency anemia.

Iron deficiency anemia can cause growth retardation, impaired cognition & increased susceptibility to infections.


Adolescent girls often experience heavy & prolong periods which increases the risk of anemia.

It can lead to impaired physical & mental development, & poor educational performance.


Pregnancy is a time of increased iron demand as more iron is needed to supply for increasing maternal red blood cells as well as for growing baby.

It negatively affects the health of both mother & baby.
Maternal complications: Excess blood loss during childbirth, premature labor,
Fetal complications: Restricted growth, low birth weight, physical and mental developmental delay.


Many women in their 40’s experience irregular, heavier and prolonged periods. Most often, these bleeding abnormalities are associated with uterine fibroids, hormonal imbalance or certain cancers.

Anemia in such women leads to fatigue, decreased work capacity and increased risk of infections.


Young adult women may suffer from heavy bleeding due intrauterine contraceptive devices.

It can lead to decreased productivity, fatigue, poor physical capacity and work performance