Healthy Diets And Your Menstrual Cycle
Your menstrual period comes to visit about once a month. It’s not the most enjoyable of physiological functions, but it’s necessary for normal reproductive health. You might find that your cravings for certain foods increase for a few days before your period begins. The most common culprits are sweets and salty foods. The problem is that indulging too heavily might increase your caloric intake and the excess sodium can make fluid retentiona common symptom of premenstrual syndrome worse.
These 12 Foods Will Make Your Period Come Early
Nothing is simple in life, and periods are no exception especially when the menstrual dates collide with something very important in life. For most women, periods are a big problem as they cause a lot of discomfort and pain.
How we wish that something could be done to have the periods delayed or preponed so that we could be at ease during the days when we would like to be free.
While postponing involves a lot of medication and no guarantee, there are some natural and zero-side effects methods that can help you get early period.
Though risk free, one should always go for such measures only when completely necessary.
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 recepies for this menstrual phase here.
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Avoid: Sugar And Artifical Sweeteners
We fully understand that when your uterine lining is plotting its exit strategy, few things are more satisfying than a soft-baked chocolate chip cookie from your local coffee shop. Just keep in mind that sugar is a slippery slope, especially when it comes to mitigating your period symptoms. By messing with your blood sugar and cortisol levels, sugar will likely only exacerbate bad mood swings, acne, and energy levels. That’s especially important to remember if overwhelming fatigue is one of your most consistent side effects.
Artificial sweeteners aren’t a wise replacement, since they’re shown to disrupt hormones as well. Our advice? If you’re craving something naughty, reach for some unsweetened dark chocolate instead.
Tip : If You Dont Suffer From Endometriosis Consider Natural Remedies Before Popping A Painkiller
Natural remedies for menstrual cramps, such as herbal teas or heating pads as well as can effectively help with period symptoms.
Also, reconsider the period product you use. Did you know that menstrual cups can shorten the days you have your period, make period cramps less agitating and help you feel more comfortable during your period?
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The Best Foods To Eat When You’re On Your Period
Youre a grown-ass woman whos been getting her period for a long-ass time. And yet Every month youre thrown off guard with cramps, bloating, fatigue, cravings and a generally sour mood . Next month, reach for one of these nine foods, which have been proven to ease some of the not-so-pleasant side effects of being a lady.
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Foods That Fight Inflammation
Naturally, eating foods that decrease inflammation in the body will help to tame menstrual cramps. These foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. Research has shown that both a vegetarian and plant-based eating pattern work to decrease inflammation in the body. This decrease is due to the high number of antioxidants and plant chemicals found in plant foods that help the body to function optimally.,,
There is a connection between the food you eat and your bodys estrogen levels. Animal products and added oils increase the levels of estrogen in the body. The more estrogen-based foods you consume, the more likely your uterine lining becomes abnormally thick. As a result, when it begins to break down during the menstrual cycle, this process creates more prostaglandins, resulting in higher levels of pain.
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Luteal Phase Aka No Thanks
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So things are going great when before you know it you are in the luteal phase. This phase happens when the mature egg that was released during the ovulation phase does not get fertilized. As a result, hormone levels decline and we have to experience the very pleasant and oh so lovely premenstrual symptoms, which include but are not limited to cramps, headaches, bloating, aches and pains, mood swings and fatigue. So what can you do nutritionally to deal with the discomforts of the luteal phase?
Tip : Consider Doing Some Very Light Exercise For Lower Back Pain
This is especially useful if you experience lower back pain during your period. Look into relaxing yoga poses to relieve menstrual cramps and relax the body.
Any type of exercise, no matter if its restorative yoga or cardio, will help you produce endorphins and help you feel better. The key is to listen to your body and decide what type of exercise will benefit you most.
Keep in mind that there is no golden rule to follow that will make all period symptoms disappear. And should you end up eating a pack of chocolate chip cookies instead of apples and almonds, thats okay! The important thing is to focus on you and your needs, and if a chocolate chip cookie is what you need, then eat it.
Remember, this is about supporting your body. It will not make your periods completely painless but it will reduce some of the pains and discomfort. Love your body and your body will love you back!
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Make Room For Magnesium
File this under so now you know: Carolyn Dean, MD, author of The Magnesium Miracle, explains that women may crave chocolate during their periods because of the magnesium content. Research shows that magnesium helps relieve PMS symptoms such as headaches and cramps. Found in: avocados, bananas, beans, dark chocolate, fish, leafy greens, nuts, seeds, yogurt.
Is There Some Trick To Wiping
Period poop can get messy. Without a tampon in, it can look like a crime scene when you wipe.
Pre-moistened wipes can be your best friend during your period. Look for wipes that are biodegradable and also free of perfumes and chemicals, so you dont dry out or irritate your skin. So-called flushable wipes arent recommended for your septic system.
You can also finish off with some wet toilet paper if you dont have wipes on hand.
If you cant seem to find relief from your monthly poop issues or are having severe or persistent symptoms, an underlying gastrointestinal or gynecological condition could be why.
Some common conditions with symptoms that are influenced by your menstrual cycle include:
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Bonus: Foods To Avoid
Now when thinking about foods to avoid during your period or not good foods to eat on your period there are quite a few. A couple at the top of the list are foods that are heavy in salt, high in sugar, and spicy foods. Its also good to avoid caffeine and alcohol during your cycle. Lastly, red meat and dairy products can also hinder and cause your pms symptoms to become aggravated. A good number of the foods listed above can cause water retention and bloat. As well, as they will provide you with spikes and crashes in your energy levels. These are things we likely already experience with our periods and dont need more of this! So, try to avoid these foods when possible when on your cycle.
I hope this post has been helpful for you and that youll add a couple of these to your next grocery shop to try during your next cycle. Are there any foods I havent listed here that you find helpful during your menstrual cycle? Let me know in the comments below.
Chocolate And Ice Cream
Sometimes all you want to do is curl up on the sofa with a tub of Ben and Jerrys. Yet this comfort food could actually be doing more harm than good, as Mina explains:
Foods such as these are really high in both saturated fat and sugar. When we eat excessive amounts of foods such as these, were putting ourselves at risk of weight gain, skin problems, diabetes and heart disease not to mention mood swings!
Wed recommend swapping milk and white chocolate for dark when the cravings kick in thanks to its high iron content. And any other sugary treats can be enjoyed though moderation is key.
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Fruit And Veg With High Water Content
Weve already mentioned green and leafy veg to get a boost of vitamins and minerals, but you also want to get some extra fruits that are high in water content.
They will help improve your hydration levels naturally, and youll be able to get a lot more fiber into your system as well. From a digestion perspective, your typical plant-based foods will be a lot easier to digest, which can also help reduce the bloating.
But dont take this as a green light to pile up on the fries.
Eat Your Way To A Healthier And More Comfortable Period
Now you know which foods and lifestyle choices can help you feel better during your period. Keep the right ingredients on hand and stock up on healthy snacks. And remember these key takeaways:
- Your menstrual cycle is a 21-40-day fluctuation of hormones.
- A well-balanced diet and lifestyle won’t erase period pain, but they can help regulate your hormones, which will lessen your discomfort.
- Focus on iron-rich foods during your period.
- Eat calcium-rich and estrogen-balancing foods after your period.
- It’s okay to overeat in the 10 days leading up to your period as long as you make healthy choices.
- Include other pain-solving remedies like heating pads, exercise, relaxation techniques, and meditation.
- Use a menstrual cup to reduce the length of your period and help you feel more comfortable.
Once you meet the needs of your body and its fluctuating hormones with the right food, you’ll find yourself mastering those cravings, indulging in self-care, and bouncing back with newfound energy. So start eating your way to a more comfortable period.
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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:
Is It Ok To Eat More Before Your Period
It’s OK to eat more before your period, as long as you’re eating healthy snacks and well-balanced meals. Before your period, avoid unhealthy fats, refined sugars, and processed food, which can alter your hormones. Substitute candy bars with nuts, seeds, and fresh fruit, and add avocados, olive oil, grains, and fish to your diet.
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Chow On Some Dark Leafy Greens
Losing blood every month also means you’re losing iron, which can make you feel sluggish and lethargic.
A big, juicy burger or steak may be an appealing way to consume iron if you eat meat. But for those who prefer plants, dark, leafy greens like kale and spinach are also vitamin powerhouses that are great sources of iron. If you’re getting tired of the leafy stuff, add some steamed broccoli for a crunchier contrast that also packs a nutritional punch.
Best Foods To Get Your Period Early
Contrary to common belief, you can indeed prepone or postpone your periods by a few days. While there are several OTC to help you do that, the best way is to go natural. Today, we list out 21 foods that you can consume to get your periods early.
Sesame seeds, papaya, jaggery, pineapple, pomegranate, ginger, carrots, carom seeds, fenugreek seeds, turmeric, dates, pumpkin, honey, aloe vera, parsley, oily fish, flaxseeds, almonds, eggs, whole grains and citrus fruits help you get your period early.
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Not Sure Where To Start
Beyond Body is the first fully personalized wellness book in the world. It guarantees that anyone can achieve their health goals and bring back their confidence by following customized nutrition, fitness, and habit-building programs.
Beyond Body book includes a Personalized 28-day meal plan focused on ingredients, not on specific dishes. For each meal of the day, you will get options, alternatives, and substitutes. Try out different combinations and learn what works for you on your period as well.
Foods That Help With Cramps
Do you experience intense period cramping? Cramps are not only painful but also usually associated with fatigue and interfere with your ability to move around and go through your daily routines. If regular medication isnt enough to help ease your symptoms, you may want to try modifying your diet. What foods might help to ease period cramps and which are best to avoid during your period? Flo compiled a list of foods to eat and foods to avoid if you are experiencing severe cramping.
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