Foods You Dont Tolerate Well
This might seem obvious, but its worth emphasizing: If you have food sensitivities, avoid those foods, especially during your period.
If youre lactose intolerant, you might occasionally treat yourself to a milkshake, regardless. But during your period, its especially important to avoid the foods that can trigger issues in your body.
Eating these foods can cause nausea, constipation, or diarrhea, which will only add to your discomfort when youre having a painful period.
Eating and avoiding certain foods isnt the only action you can take to ease the symptoms of your period. Try these, too:
- Exercise. Some evidence suggests that exercise, such as light cardio and yoga, can reduce menstrual cramps.
- Hot compresses. Hot water bottles or microwaveable hot compresses can soothe pain in your abdomen and back.
- Over-the-counter medication. Ibuprofen and other OTC meds can reduce your cramps.
- Massages. Massaging your stomach or your back can reduce menstrual pain. In a small
Foods That Might Help With Cramps
If youre looking for the best food for period cramps, choose light, healthy fruits and vegetables that wont be heavy in your stomach. Fruits and veggies, whole grains, legumes, nuts, and seeds can help decrease inflammation in the body and can help menstrual cramps.
The great news is the best foods for period cramps can often be found in your fridge! Top health foods on this list are common and great choices when youre looking for what to eat when you have cramps. There are plenty of foods that might help with menstrual cramps.
If youre looking to adjust your diet and stock up on foods that might help with cramps, here are some to try:
Pack Some Oats Into Your Breakfast Or Snacks
Oats are delicious and nutritious whether you enjoy them as oatmeal, in cookie form, or in a healthy batch of homemade granola.
Not only are they full of fiber which helps you feel full for longer after eating but they’re also a good source of zinc and magnesium. Magnesium can reduce cramps by relaxing blood vessels and also helps regulate serotonin, a chemical in your brain related to mental health.
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Hormone Balance Diet: What To Eat During Each Phase Of Your Menstrual Cycle
Your hormones are responsible for how you feel, think, and look. A woman withbalanced hormones feels happy and motivated. She feelsenergetic without caffeine during the day and falls asleep easily at night. She loves being active, and her workouts help her feel toned and fit.
She has a healthymetabolism and maintains her desired weight with a good diet and without a feeling of restriction or deprivation. Her hair is thick and shiny, and her skin is clear and glowing. She has a healthy libido and an active sex life. Her period comes regularly without uncomfortable symptoms. She feels confident in her ability to conceive and maintain a full-term pregnancy.
If this describes you, thats fantastickeep doing what youre doing, girl! Crushing it! If not,imbalanced hormones may be whats holding you back from living your best life. Through working with hundreds of women in my practice, Ive realized how important it is for women to learn the art of living in harmony with their menstrual cycles.
I feel so passionate about this concept that I wrote a book about it! Its aHormone Balancing Guide and Cookbook that teaches you how to align your diet, lifestyle, and physical activity with the ebbs and flows of your hormones throughout each of the four phases of your menstrual cycle.
When To See A Doctor
Its always best to see a doctor if you have a yeast infection. In some cases, its especially important to see a doctor because youre more likely to have complications.
If you have recurrent yeast infections, or if home remedies and over-the-counter remedies arent working, you should see a doctor. You should also contact your healthcare provider if you get yeast infections and you have diabetes or HIV, or if you have another condition that affects your immune system.
You should also see a doctor if you have had more than four yeast infections in the space of one year.
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What To Eat On Your Period
Since diet plays such an important role in overall gut health, dietary improvements are an important part of an overall plan to rebalance hormones and have healthier periods.
And while you may be wondering what to eat on your period, your dietary habits throughout the month are just as important for keeping hormones balanced. Rather than focusing on a strict diet plan or and a list of the best foods for your period, think in terms of incorporating these healthy dietary principles into your daily routine.
What To Eat After Your Period Nourish Your Blood
The optimal time to nourish your blood is within 1-5 days after you stop bleeding.
1. Eat some blood nourishing foods.
Check out my list of simple blood nourishing foods.
2. Avoid sugary foods.
Blood sugar fluctuation is one of the main causes of PMS symptoms. You can keep your blood sugar stable by avoiding sugary foods, such as soft drinks, candies, and cakes.
I have to admit I have a weakness for chocolates, and I dont want to give up the pleasure of enjoying them. So I go with 70-80% dark chocolates and savor them in moderation.
3. Consume foods high in fiber.
Fiber can help move excess estrogen from your body, hence regulate your periods, reducing PMS and calming your mood. Veggies, fruits and whole grains are good sources of fiber.
4. In between meals have some healthy snacks rich in Vitamin B.
Walnuts, almonds and cashews are some good choices. For more info, check out how B complex affects your menstrual cycles and fertility.
5. Make sure you get sufficient proteins in your meals.
Salmon, organic meat, eggs, tofu, tempeh or beans are examples of high quality protein.
6. Keep your meals regular.
Regular meals help avoid blood sugar fluctuation and strengthen your digestion.
7. Avoid or reduce caffeine intake.
Too much caffeine can make you prone to mood fluctuations, such as irritability or anxiety.
Try organic raspberry tea or green tea instead. Theyre healthier and can be just as delightful.
8. Consume calcium-rich foods.
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What To Eat On Your Period For Cramps
Bananas
Bananas can help with cramping & bloating- very very common things we deal with on our periods. This is due to the fact that they contain vitamin b6 and also potassium. So, grab yourself maybe some whole grain toast slather it with some peanut butter and top with a sliced banana.
Peanut Butter
Well Im so glad we mentioned PB because its the next on my list! Peanut butter also contains vitamin b6, but also magnesium. These two together has been shown to reduce those PMS symptoms we feel like moodiness and cramping.
Magnesium can also regulate serotonin, that feel good hormone, which is low during our periods.
I would recommend eating this during your period, but also when you’re PMS-ing. The fats in the peanut butter will be really great for you since our estrogen levels, remember, are low initially and therefore insulin sensitivity is, too. So the mono & poly unsaturated fats found in peanut butter may help to stabilize your blood sugars.
Foods To Eat On Your Period To Reduce Cramps
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There are many foods you should eat during your period to reduce cramps and bloating. Eating a healthy diet may help you deal with hormonal changes in the menstrual cycle so it is very important to select the right foods to eat during your period to reduce cramps and bloating. Therefore, eating healthy foods throughout the menstrual period can help improve various symptoms.
Its hard to predict exactly how youll feel during your period. While some people hardly experience any symptoms, others struggle to get out of bed with cramping, headache, pain, and nausea. Today, we reveal the best foods to eat during your period to relieve swelling, bloating, mood swings, and more.
According to a report published by the Spanish magazine Mujer hoy, the writer Emmanuel Soaz indicated that nutritious and light foods during menstruation may help relieve pain, combat lack of energy, and other symptoms that usually appear during the menstrual cycle.
According to nutritionist and feminine health specialist Marta Leon, one in three women suffers from menstrual disorders related to hormonal balance, some of which fade away with a change of diet.
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Vitamins Minerals And Pregnancy
Eating healthily during pregnancy is important to meet the nutritional needs of the developing baby and for the mothers own wellbeing. However, this doesnt mean eating for two it is the quality of the diet that is important, not the quantity of food eaten.Eating a variety of foods from each of the key food groups is generally enough to meet both mother and babys requirements. Special attention should be given to calcium, folic acid , iron, zinc. Iodine and vitamin C.
I Cant Tell If I Have Cramps Or Need To Poop Is That Normal
Totally normal. Remember, uterine and bowel contractions are caused by prostaglandins, making it hard to tell the difference between the two.
Plus, cramps are often accompanied by a feeling of pressure in the pelvis, low back, and even the butt.
Pelvic muscles and how things are situated inside make some people more likely to push a tampon out during a bowel movement. Straining to pass a hard bowel movement can also dislodge your tampon.
Poop happens. You cant change your anatomy.
However, the following options might help:
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Can Certain Foods Relieve Symptoms
Food plays a very important role when it comes to your period and maintaining your hormones. In order to relieve period cramps, it is best to eat foods that do not cause your blood sugar levels to go up, as they cause an imbalance in your hormones, leading to severe cramps. Therefore, it is highly advised to eat healthy, nutritious and home-cooked meals on your period.
Avoid: Foods High In Fats
Fatty foods influence hormones, lead to cramps and can make you feel gassy. Given the fact that your skin is already sensitive during these days, incorrect food choices during your period can make this issue worse and cause it to become even more dry and dehydrated. Additionally, foods that are rich in saturated fat content increase the production of a particular chemical called prostaglandins, which are notorious for alleviating period pain. Ideally, you should try and avoid fatty meats, burgers and cream-based desserts.
Tip: Here’s what to eat during periods instead – whole wheat bread, dal chawal, porridge, salmon and lean meats, etc.
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Most Common Baby Illnesses That You Can Treat Naturally
Among these foods, we mention vegetables such as spinach, beets, and kale, legumes such as lentils, chickpeas, and beans, and dry fruits such as almonds and pistachios.
It is also recommended to combine these foods with sources of vitamin C to facilitate the bodys absorption of iron, similar to lemons or citrus fruits.
How To Reprogram Those Cravings
Youre not going to go from loving brownies and chips to appreciating salads overnight, but its possible to make better choices gradually. Dr. McClure recommends not just making healthy swaps around period time but changing the way you eat overall, so its easier to stay on track when your cycle starts. For example, instead of finding comfort in your favorite chocolate dessert, she suggests going for a small piece of dark chocolate.
Its really about reprogramming and changing the foods that youre going for. In the beginning, it might be tough to make a complete switch from hot fudge sundaes to healthier foods, but its possible. For instance, if you want dessert, switch to something like a small piece of dark chocolate. Youll still get the antioxidants from the chocolate that youre craving only not in a large amount and with less sugar. Eventually, you can make a goal to try to avoid sweets altogether.
Dr. McClure also recommends cutting back on caffeine and alcohol as well because these beverages can dehydrate you. If you simply cant live without coffee, she suggests that you have a cup in the morning, then switch to drinking water the rest of the day. She adds that sipping water throughout the day can actually help keep you awake. But if you find water is boring, just add some of your favorite fresh flavors to it like lemon slices, berries, herbs or cucumbers.
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Chamomile & Ginger Tea
John-Mark Smith/Unsplash
Hydration is key when it comes to overcoming period cramps and mood swings. Warm or hot liquids help even more with soothing pain, so tea is the way to go at this time of the month. Ginger is also known to be an effective alternative for painkillers add a slice to any kind of hot tea and steep for a couple minutes before drinking.
Redefine The Good Stuff To Avoid Feeling Bad
When youre cramping and irritable, you just know that a hot fudge brownie sundae with extra fudge, nuts and whipped cream will make everything better. The problem is those sweet treats can significantly impact your insulin levels.
Foods that are really sugary and sweet will increase your insulin levels, and high insulin levels can cause imbalances in other female-factor hormones. Thats why you want to follow a low glycemic diet starting at least a couple of weeks before your expected period, says Dr. McClure.
If you eat a lot of carbs and sugar during your period, you might feel bloated or backed up. Women with polycystic ovarian syndrome might experience irregular periods which could lead to other complications. But when your blood sugar levels are going up and down, Dr. McClure says you might feel tired or get headaches frequently.
The other problem with that hot fudge brownie sundae comes from the added estrogens that can be found in some animal products such as dairy and oils. Estrogens, which can be found in some animal products and added oils, can cause your uterine lining to become abnormally thickened. Then, during your menstrual cycle, your body must create more prostaglandins to break down the lining. More prostaglandins translate to more pain. Thus, you also want to avoid foods that can increase estrogen levels in your body.
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