Food With High Salt Content
The feeling of stomach bloating is very common during your menstrual cycle and you definitely donât want to make it even worse by consuming even more salt.
It is believed that the excess consumption of salt is related to high levels of water retention in the body which ends up making you feel even more bloated.
It induces a feeling of being uncomfortable during the periods which is definitely not something you want to experience.
Should You Give In To Period Cravings
Though you shouldn’t totally give in to eating junk or processed foods, which are rich in sodium, sugar, and refined carbohydrates, it’s not healthy to completely deprive yourself either. Find a balance and eat healthily while treating yourself to a few cookies or slices of pizzas every once in a while.
Whether Youre Suffering From Pms And Cramps Or Just Feel Like You Want To Hide Under A Duvet Being On Your Period Can Be Difficult Here We Speak To A Nutritionist To Find Out How A Tweak In Diet Could Help Us Feel Calmer Less In Pain And More Alert
There are a couple of weeks every month where I feel like Im operating at half-speed. I feel lethargic, irritable and when my period comes, Im often in a lot of pain. For me a combination of pain-killers, hot water bottles and CBD balm helps take the edge off, but Im convinced theres more I could be doing.
Feeling low in energy and agitated for half the month isnt ideal, especially for my partner who tends to be on the receiving end of my spikey moods. Through menstrual cycle tracking Ive gained a lot of awareness of how my moods change and why my anxiety peaks, but knowing what to do about it feels like the missing piece.
And I wonder if looking at what Im eating could be this missing piece. Were starting to understand just how much our diet affects not only mood but our mental health. So when our bodies experience hormonal and mood changes, there must be tweaks we can make to our diet to support that.
I spoke to nutritionist and asked her what we can eat to help us feel more energised and calm during our period and she offered the following recommendations.
Protein
Ensuring that our blood glucose levels are in balance can help us feel energised and prevent sugar crashes and cravings. Good sources of protein include poultry, fish, eggs, pulses, nuts and seeds.
Wholegrains
Leafy vegetables
Leafy vegetables also contain compounds called indole-3-carbinol which support liver function, important for helping to eliminate ‘old’ hormones and keep hormone levels balanced.
Read Also: How To Get Rid Of Period Stomach Cramps
Dont Forget Vitamin D
New studies have shown that having low vitamin D levels can cause irregular periods vitamin D also plays a role in boosting energy levels, bolstering mood, and fighting insomniaall issues when youre on your period.
It is found in fish oils, fortified milk, egg yolks.
A Quick Vitamin Refresher
You walk in the sunshine every day . You eat right. You get enough sleep. However, you still may be missing something even if youre doing all the right thingsvitamin D. Though rare, severely low levels of vitamin D can cause rickets in children and osteomalacia in adults.
Left untreated, these conditions can lead to bone pain, soft and brittle bones, and muscle pain and weakness. However, recent research has suggested a connection between even moderately low levels of vitamin D and some surprising health conditions, including diabetes, osteoarthritis, and cancer.
Here are a few sneaky signs that you might not be getting enough vitamin D. If you feel that youre suffering from any of these symptoms, talk with your healthcare provider, who will likely recommend a blood test. This is the only way to determine your vitamin D level accurately. Then you can discuss ways to boost your levels, typically by taking an over-the-counter supplement.
What Foods To Eat And Avoid On Your Period
Did you know that by eating or not eating certain ingredients you can change how you feel during your period? We have listed a number of products below.
Whole-wheat products Your digestion slows down during your period. This makes it important for you to take enough fibers. Healthy fibers help keep your bowels going and provide a feeling of satiety. Go for good fiber-rich bread or breakfast, for example some oatmeal. You will also grab snacks less often.
iron-rich vegetablesYour iron level may be a little low during your period. You can replenish your iron by eating iron-rich vegetables. Examples of iron-rich vegetables are lentils, chard, kale, Brussels sprouts, spinach, peas and asparagus. In addition, these vegetables are of course also full of other good vitamins and minerals.
Red meat Are you a meat eater? You also increase your iron content by eating red meat. Think of carpaccio, a steak or minced meat. Meat is also rich in proteins, zinc, selenium and various B vitamins.
ShellfishIf you are not such a meat eater then you could opt for shellfish. Shellfish are very rich in iron and very nutritious. Oysters and mussels, for example, contain a lot of iron.
WaterIt is always important to drink enough water but during your period you can use some extra fluid. Many women also retain some fluid and by drinking enough water you could remedy this.
Food & drinks better to avoid during your period.
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Also Check: Is Chocolate Good For Period Cramps
Foods To Stock Up On Around Period Time
Since a womans body goes through so much during periods and throughout life, Dr. McClure encourages women to fuel up with good foods that are rich in antioxidants, iron and fiber. You also want to focus on getting key nutritional elements such as vitamin D and your omega-3s like salmon, flaxseed and tree nuts to naturally decrease inflammation.
According to Dr. McClure, start building up your iron levels a week or two before your cycle to increase your blood counts.
This is where a modest amount of lean red meat comes in as well as green, leafy vegetables everything from spinach to chard and broccoli, she says. If youre going down the bean route or if youre someone whos a vegetarian, lentils and beans actually have a good amount of iron in them. However some beans are known to increase inflammation, so you will want to cook them properly for instance, using a pressure cooker in order to get the good aspects of the beans without adding to the problem of inflammation. All of these foods are good for helping to restore your blood counts, Dr. McClure says.
Need ideas for other sweet treats during your period? Stock up on dark berries. Dr. McClure says blueberries, blackberries, strawberries, raspberries and cherries are great . Antioxidants are important because they help fight off free radicals which are linked to illnesses like diabetes and cancer. They can also be destructive if you have a high level of them in your body.
The Key To Balancing Hormones Is A Balanced Lifestyle And Diet
Youll receive the best results through a holistic approach. Food is not the only factor that influences how you experience your period and its symptoms.
Working with your menstrual cycle to help make your periods easier is about taking an all-round approach to it: a balanced lifestyle with self-care, exercise and healthy diet are what will help you feel calm and good through every phase of your cycle.
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Take Comforting Bath To Make Your Period Come Early
If you want to induce early periods, then an effective way can be a warm bath.
Before taking bath, add some bath salts and scented aromatic oils to your bath water. Prefer to use lukewarm water for taking the bath. Let your body indulge in the luxury of the water.
It relaxes your mind and refreshes your body. Once you get your mind relaxing, the concentration of stress hormones in your body will slowly reduce and your periods will come earlier.
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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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.
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:
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Foods To Eat When You Have Period Cramps
- Salmon contains omega-3s that can help reduce inflammation related to period pain.
- Leafy greens such as kale and spinach can offset monthly iron loss.
- Foods rich in magnesium, like oats and dark chocolate, may also help.
- Visit Insider’s homepage for more stories.
Periods are the worst. The combination of cramps, bloating, and mood swings can make you want to dive face-first into an entire chocolate cake when yours starts and although it may taste amazing, the sad news is that it won’t help with your physical symptoms.
What you can do besides stocking up on NSAIDs, or sewing a bunch of heating pads into a convenient robe and bingeing all the Netflix you can stand is shift your diet to include some foods that actually help.
Here’s what you should stuff in your face to put those cramps in their place.
Why Am I Craving Chocolate
Eating chocolate releases endorphins and serotonin, which regulate your mood and balance neuromediators, encouraging relaxation. After getting used to this positive reaction to chocolate, your body starts to crave it. It intensifies during your period because of hormonal shifts and the loss of blood and nutrients.
Consider swapping that chocolate bar with a serving of sliced fruit. If that doesnt seem realistic, then opt for dark chocolate with less sugar when you really want to indulge.
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Final Thoughts Regarding The Foods To Eat During The Period Days
Women are the bringers of new life into the world, and the menstrual period are a part of that process. If you have a daughter, whos of an age where shes menstruating or about to start and struggling for Dysmenorrhea, share this information with her or with your niece and girlfriends.
P.S. Like and share this post with your peers to spread the love.
Drink Parsley Tea Twice Daily
What does it do:
Parsley is one of the oldest known remedies to have the periods back on track. Several such similar herbs are known for contraction of uterus to get the periods early.
How to use:
Boil a cup of water with handful of parsley leaves. Strain the tea and consume twice a day to make your period come early.
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Drink Turmeric Water Twice A Day After 15 Days Of Your Last Period
What does it do:
Turmeric raises heat in the uterus and brings early menses. Besides it, turmeric and milk are healthy and reduce cramps associated with periods.
How to use turmeric for early period:
In a cup of boiling water, add ½ levelled teaspoon turmeric powder. Mix well and consume.
This should be done twice a day after 15 days of last period so that the next dates fall at least 5-7 days prior to the expected date.
Eat Papayas Everyday To Get Early Period
What does it do:
Papayas have cleansing properties which act as a trigger for periods. If you want to have the period preponed, consume ripe papayas every day. Raw papayas also have similar benefits.
How to use papayas to get an early period:
Extract juice of raw papayas and have a glassful on empty stomach each morning. Ripe papayas can be included in the diet in several forms like fruit salads, etc.
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Weight And Your Menstrual Cycle
Maintaining an overall healthy weight can help to keep our menstrual cycles regular, said Huntriss, adding that losing or gaining weight can affect your cycle. Adipose tissue in which fat is stored is an endocrine organ that is involved in the production of and release of hormones, including those involved in reproduction and our menstrual cycles, said Huntriss. Having a high or very low proportion of body fat can lead to changes in the levels of oestrogen and other reproductive hormones in the body, leading to problems with ovulation and regular periods, she concluded.
This article is not a replacement for medical advice. See a GP if you are concerned about your menstrual cycle or symptoms. This article was published in October 2021.
What Not To Eat During Periods
Much like how we have mentioned a wide range of foods to eat during periods, there is actually a list of foods not to eat during periods.
It is important that you keep a close eye concerning this part of the list. It is because of the fact that the diet plan during periods plays a very crucial role in maintaining the overall well being of an individual.
The list for the foods to avoid during periods includes:
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Befriend Bananas Pineapples And Kiwi
Bananas contain vitamin B6 and a healthy dose of potassium, which can help relieve your bloating and cramping symptoms, registered dietitian Lisa DeFazio told Redbook.
While you’re building that smoothie, you might want to throw in some chunks of fresh pineapple as well. Besides being delicious, pineapples contain bromelain, an enzyme that fights inflammation.
A little kiwi can make your fruit medley a triple threat when it comes to beating cramps. Rich in the enzyme actinidin, kiwis can help you digest protein more easily. They also contain fiber that can help move things along so you aren’t dealing with constipation on top of your cramping, according to registered dietitian Rebecca Scritchfield.
Are There Any Foods You Should Avoid On Your Period
In Brothers work, she tends to focus on foods that we can add into our meals to have a better period, rather than removing any. I find that many of us have a restrictive mindset when it comes to what we eat, so when we focus on eating enough protein, healthy fats, fiber and greens and avoiding feeling guilty for having a few sweets, that can help us have a better period, support our energy levels and improve our mood.
However, trying to limit processed foods, which are high in salt, will possibly help you to feel less bloated.
Alcohol and caffeine can disrupt your sleep, explains Weston, and whilst you shouldnt deny yourself a sweet treat, try not to overload on sugar. Sugar causes inflammation, which can worsen cramps, and sugar cravings are usually down to changes in hormones, she says. Instead of reaching for sugary snacks, try and take some nuts and fruit to work.
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Dont Forget About Vitamin D
A 2015 study published in Reproductive Biology and Endocrinology found that having low vitamin D levels is associated with irregular periods. Vitamin D deficiency is also linked to a higher risk of poor or insufficient sleep or sleepiness. And a 2018 study in Gynecological Endocrinology finds supplementing with D may be helpful in reducing the severity of period pain and other PMS symptoms. Found in: fish oils, fortified milk, egg yolks. Now that you know the period foods you should eat, learn about the period mistakes that ruin your time of the month.