How Does Eating Citrus Affect Your Period
As mentioned, water with a twist of lemon increases your vitamin C intake and helps you stay hydrated. Fresh-squeezed juices and blended smoothies are awesome foods to eat on your period as long as you minimize the sugar content. Fruit contains plenty of natural sugars, so theres no need to add more.
Foods To Eat For A Better Period
While the wide discussion around periods tells you a whole lot about doÃ¢s and donÃ¢ts during adolescence, especially when you are on your period, however most pay little attention to the importance of Ã¢right eatingÃ¢.This is essential because your diet directly impacts your hormones, where certain foods can aggravate cramping, mood swings, nausea, and bloating, while many other food products can help alleviate the symptoms making you feel better.
Whats Best To Eat Before Your Period
This is the phase after ovulation has occurred and lasts until the first day of your period. During this phase, your estrogen drops and your progesterone levels rise. For your mind and body, this means that youll likely to have less energy and youll feel the urge to slow down. You might even feel a bit foggy and sad.
Cravings are strong and youll feel hungrier more often during the day. Thats why its important to be prepared with healthy snacks that support your body in feeling better instead of increasing the cramps, cravings and bloating.
During this luteal phase, its actually more important to focus on what foods to avoid, rather than what to eat. Generally, reduce your intake of refined sugars, processed food as well as alcohol. A few drinks will likely not have an effect on your body, but they can alter your hormones, leading to increased moodiness.
- Eat healthy fats! Your body needs fats to make the hormones fluctuate smoothly. Avocados, nuts and olive oil are a good option for a healthy fat intake.
- Adding sesame seeds, which have a high content of zinc as well as adding sunflower seeds, with their high levels of vitamin E to your smoothies, salads or breakfast bowls will support your body in its progesterone production.
- Include fibre-rich fruits and nuts like almonds, apples, dates, peaches, and pears to combat bloating and bowel irritability. These are perfect to keep as healthy snacks throughout the day. Opt for these instead of a snickers bar.
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Foods To Prevent Period Pain Before It Starts
Choose Sources Of Calcium & Vitamin D Together
Higher intakes of vitamin D have been linked to lower PMS symptoms. Specifically, you want to look for sources of calcium & vitamin d together. Calcium & vitamin D together also help to strengthen our bones in addition to preventing- not just treating, PMS.
During your period remember estrogen levels are low, and low estrogen levels can contribute to bone loss. Now this drop in estrogen is normal, but its still important to give your body the calcium and vitamin D it needs.
Dairy products are a really great source of calcium and vitamin D. Heck, make yourself that turmeric golden milk with milk and BOOM, ya got a period powerhouse there!
Or you can take some salmon and pair it with spinach which will give you the calcium youre looking for. Plus, remember we talked about earlier spinach also has non-heme iron. BOOM. Another period powerhouse. I have a delicious recipe for a spinach blueberry salad that you could throw the salmon on top of- divine! There is actually come cottage cheese in the salad, too which would be a double whammy for the calcium and vitamin D.
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.
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Which Foods To Eat And Avoid During Your Period
Its hard to predict exactly how youll feel during your period. While some people barely have any symptoms, others struggle to get out of bed thanks to cramping, headaches, pain, and nausea. Today, Flo reveals the top foods to eat during your period to alleviate swelling, bloating, mood swings, and much more.
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: Heres what to eat during periods instead whole wheat bread, dal chawal, porridge, salmon and lean meats, etc.
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Increase Your Magnesium Intake
Magnesium is another mineral that, for a variety of reasons, is essential when youre on your period. Some studies have found that it could help reduce the prominence of menstrual migraines whilst others have said it may even help with period cramps.
Magnesium is necessary for a range of bodily functions including blood pressure regulation and muscle contraction but the changes to hormone levels that occur during menstruation may alter how effectively our bodies can use magnesium for these purposes. Therefore, increasing your magnesium intake could help to level things off and fight any additional symptoms.
Surprisingly, an excellent source of magnesium is good quality dark chocolate . So, you can get your sweet fix and it will still help you through your period! However, if that doesnt take your fancy there are a host of other foods with good magnesium content.
- Vegan options quinoa, brown rice, tofu
- Vegetables spinach, avocado, black beans, edamame beans
- Snacks pumpkin seeds, almonds, cashews
- Fruit figs, bananas
Again, there are a number of recipes you can try if you want to use any of these ingredients in a slightly more interesting way including:
Whats Best To Eat During Your Period
Especially during the first couple of days of your period youll feel withdrawn, your energy levels will be low and youll be tired. Thats why its important to focus on a diet that keeps your energy levels up.
- To beat tiredness replenish your iron and vitamin B12 intake by eating organic red meat, salmon, legumes, liver, beans, chickpeas, raisins, cheese, milk, almonds or fish.
- Even though cravings will still be strong, try to avoid eating junk and processed foods as they contain a lot of sodium and refined carbohydrates which increase bloating.
- You can replace unhealthy food cravings with healthier options like pieces of fruits, nibblling on nuts or almonds which are rich in omega-3. Try switching a candy bar for a piece of dark chocolate.
- Soft drinks are a hidden source of great amounts of refined sugar, which can increase your cramping. Try to replace the soda with lemon-water, a glass of freshly pressed juice, fruit or herbal tea or a smoothie.
- Try not to consume anything that is very cold. Drinks should at least be at room temperature.
- Have a cup of herbal tea instead of coffee to avoid increasing cramps due to the high levels of caffeine.
- Spice up your veggies or soup with some turmeric, cardamom, ginger, cilantro or cumin these are all spices that will support anti-inflammation
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/6foods To Ease Menstrual Pain
Girls, lets accept the fact that periods are the worst! It is the most painful yet confusing thing that can happen to females. While we would be in extreme pain and craving some spicy chicken wings, the very next moment, the mere mention of food can make us puke. On top of this, imagine that unbearable pain when you cannot sit or stand or even sometimes lie on the bed. There is a sense of uneasiness till the end of the second or third day. How many times has it happened with you that the cramps would be killing us from inside, but you would still like to go on without popping a pain killer! Because nothing seems to work at all. But, what if we tell you that there are some foods that can ease a little discomfort and make you feel a little good while helping with period cramps? Here is a list of 5 such comfort foods that can help you survive those treacherous days!
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Fats The Healthy Kind
Fatty acids are the precursors of hormones, aka their building blocks.This means that good fats make good hormones, and bad fat makes bad hormones. If your hormone balance is off the charts, take a look at the kind of fats youre eating on a daily basis. Good fats can be derived from olive oil, avocados, walnuts, pumpkin seeds, flax seeds, and salmon . Salmon also contains vitamin D, omega-3 fatty acids, and iron, which also contributes to alleviating menstrual pain.
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Avoid: Animal Fats And Dairy
Again, PGE2 is heavily linked to inflammation, so it would be wise to avoid the fats that stimulate its production throughout your entire menstrual cycleâand especially before your period.
That means limiting foods heavy in omega-6 fatty acids, such as dairy, meats, and other processed foods.
What To Eat On Your Period For Cramps
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.
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 youre 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.
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Avoid Salty Fatty Foods
To minimise painful symptoms like headaches and cramps, reduce your intake of fatty and salty foods , as these increase water retention, which can cause bloating and dehydration.
Fatty foods can also increase your chances of experiencing cramps, as the lipids in fat trigger the production of extra prostaglandins a hormone that causes pain as part of your bodys healing process leading to discomfort from uterine contractions.
Best And Worst Foods For Your Period
We’ll be the first to admit that a Midol or two can be a woman’s saving grace when her period shows up for its monthly routine of causing havoc. But seeing as how we still need to eat several times a day, wouldn’t it make sense to make sure the foods we’re putting into our body are the best choices for our lives during our cycles? That’s why we’ve set out to discover exactly what to eat and what not to eat on your period.
Here’s what’s up: There are a number of commonly-consumed foods rich in nutrients that help your body fight back against the wrath of your out-of-control hormone and symptoms. Meanwhile, experts have identified a number of things you should avoid because they can make symptoms even worse.
To help you better cope with the most painful and annoying aspects of both PMS and your period, we pulled together the foods that can either help or hinder your hopes for feeling more normal. Check ’em out and then don’t miss these best foods for women! And while you’re adopting healthier habits, be sure to check out these 21 Best Healthy Cooking Hacks of All Time.
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Foods That Can Help Reduce Period Pain
Many women on their periods use a hot water bottle or a heating pad to relieve menstrual cramps, which arent just painful, but also cause exhaustion and make it difficult to move around and carry on with regular work.
Chawla says, If you want to eat the best food for period cramps, go for light, healthy fruits and vegetables that wont make your stomach feel heavy. Fruits and vegetables, whole grains, legumes, nuts, and seeds can all help reduce inflammation and relieve menstrual cramps.
What To Eat After Your Period
Starting already towards the end of your period, when your flow is lighter, you will want to focus on food that supports estrogen production. Its the hormone responsible for boosting your mood and energy levels.
Youll feel your absolute best during this phase, which leads up to ovulation, so this is a great time to start a new habit, focus on new workout routines and schedule social appointments.
- Adding a tablespoon of flaxseeds and pumpkin seeds to your salad, porridge or energy balls can naturally increase your estrogen levels.
- Make the most of the rise in energy levels, and get active. Support your muscles growth and body by making sure that your body gets enough proteins.
- Youre appetite will decrease during this phase, so focus on eating your meals regularly. It will be a lot easier to focus on healthy foods in smaller portions, so if theres a new healthy recipe you want to try, this is the menstrual phase to do it.>
- Its a great week to consume calcium-rich foods such as kale, spinach, collard greens or turnips.
- But theres also a downside to all of the energy coming from the estrogen-peak: some might feel anxiety or stress. If thats the case for you and you feel restless, try to meditate a little and add a ritual that includes drinking chamomile tea, taking a few moments for yourself and relaxing.
You can find a variety of creative, delicious recipes for this menstrual phase here.
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Foods For The Luteal Phase
To help stave off cramps, headaches, and difficulty sleeping during the luteal phase of your menstrual cycle, you should definitely include magnesium-rich foods while continuing to support your detox pathways.
Foods high in magnesium include nuts and seeds, leafy greens, avocado, chocolate, and bananas. If you have trouble with allergies during this time, try my tips for how to reduce histamine naturally.
- A sample meal for your premenstrual phase may include a soothing smoothie made with magnesium-rich banana, cacao powder, almond butter, and avocado. Toss in some cruciferous kale or cauliflower for extra detox support. Adding in collagen peptides should supply you with the amino acids necessary to support great sleep.
- Other foods to support the luteal phase include: cabbage, cauliflower, cucumbers, apples, peaches, pears, chickpeas, pine nuts, sunflower seeds, beef, turkey, cod, halibut, and peppermint. Try adding a Turmeric Shot to your diet to help reduce inflammation.
- Avoid too many added sugars which may contribute to premenstrual migraines and mood swings. See my list of the best no-sugar foods.
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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