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.
Tip 1: Track your menstrual cycle. It will help you plan out your month so you know when and how to support your mind and body. For instance, make room for some quiet me-time and days to slow down before the first day of your period. And make sure you have the grocery shopping for healthy, healing foods done before the period cramps, moodiness or cravings hit you.
Tip 2: 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?
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!
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.
What To Eat For Your Cycle
The first five days or so of our menstrual cycle marks the time where blood loss occurs, therefore putting us more at risk for lower iron levels, says Kristen. It is crucial for young girls in particular, even more so if you are vegetarian or vegan, to get enough iron rich foods into your diet or supplement if needs be. It is important to ensure your intake of Vitamin C is sufficient too as this enables iron to be absorbed into the body more easily.
Listen to your body and do gentle exercise such as walking and yoga, rather than pushing yourself too hard, especially if youre suffering from cramps. However, if your symptoms are minimal, your hormones right now could actually mean you boss it in the gym. Oestrogen promotes endurance performance, therefore your body will be performing at its peak, and you might find you are more tolerant to pain so those HIIT classes or bootcamp could feel that bit easier, says PureGym fitness coach, Monika Chmielewska.
Iron rich foods: red meat, spinach, dark leafy greens, legumes and fortified milksVitamin C: oranges, red and green peppers, pineapple, strawberries, chilli peppers, broccoli, cauliflower, mango
Monica suggests taking advantage of this energy boost by focusing on total-body strength training and says nows also a great time to attempt a PB.
Good carbs: Oats, brown rice, fruits, fibrous veggies, lentils and strawberriesProtein rich: Eggs, yoghurt, fish and seafood, soya, pistachio nuts, chicken and turkey
You May Like: What Happens When A Girl Gets Her First Period
Milk Chocolates Cravings And Menstruation
If women want to eat chocolate during menstruation, choose bitter chocolates. Doctors say no to milk chocolate. Because Milk Chocolates can make your stomach work worse.
Alternatively, when you take dark chocolate, it will help reduce your stomach cramps. Try Mogo moringa bars, one healthy super-nutritious bar. If you like to go all-natural, peanut chikki and sesame chikki can also add up flavors to your cravings.
Supplements On The Period Diet
There are a few supplements that you can take in order to assist in your efforts to get your period back. But it’s important to note that you can NOT out supplement the previous recommendations. Don’t expect to take these supplements but not fuel your body appropriately, reduce high intensity activity, and manage stress. It just doesn’t work that way. Here are a few supplements that the No Period, Now What? book recommends:
Aceytl-L-Carnitine
In several studies L-carnitine has shown to improve low LH, which is a lab test that you want your doctor to check. LH is low in those with hypothalamic amenorrhea and can be due to reduction in stress induced adrenal activity.
Some say carnitine is touted for weight loss, by the authors of No Period, Now What? could not find any actual evidence of this, only hypotheses. So the concern of well, youre trying to have me gain weight, but I could take this supplement, isnt really a concern.
Flax Seed
Flax seed contains fiber, lignan alpha-linoleic acid, and phytoestrogen precursor secoisolariciresinol diglucoside which contribute to its health benefits. Some benefits observed are:
Ashwagandha
You May Like: What Is Life Annuity With Period Certain
Avoid: Sugar And Artifical Sweeteners
Stocksy
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.
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.
Recommended Reading: How Old Will I Be When I Get My Period
What To Eat During Your Period And What Foods To Avoid
Our experts share what to eat during your period to help combat pain, cramps, and bloating.
Do you find yourself feeling run down, tired and experience period cramps during your menstrual cycle? Well youre not alone with Womens Health Concern reporting 80% of women will suffer with their periods at one point during their lifetime. Whilst painkillers usually help, theres actually more natural steps you can take to help aid your body through the process, with your diet an important factor to consider.
As Mina Khan, nutritionist and founder of Formulate Health explains: Its really important to make good nutritional choices during your period. The body is already going through a lot and losing vital nutrients such as iron, so during this time its crucial that you keep an eye on your intake of a variety of key vitamins and minerals.
Weve done the research and compiled a list of the period-friendly foods you need to know about
The Reason To Know What To Eat During Your Period
A proper diet and dinner as well are crucial during your period like normal days. Foods play a vital role in various actions in your body. Many foods are responsible to increase or decrease several issues during these days.
Eating the right foods during our period can do wonders from decreasing bloating to improving our mood and energy. But eating the wrong types of food and drink can make PMS symptoms, and leave you feeling more bloated, lethargic, and irritable.
Essential nutrients can make your period dates easy with less suffering. We may suffer much during these days for the lacking of proper nutrition.
In our busy days, we are not always able to pay concentration for our lunch. As we have time to make our dinner at home with our own choice, we can pay attention while we are preparing our dinner.
We can ensure the necessary nutrients for our body at our dinner time while we are having menstruation.
Also Check: How To Get Rid Of Period Blood Stains
Keep Your Macros Balanced
As a runner, nothing will stop you from keeping up with your training plan. But since youre likely to feel more tired than normal, its important to fuel properly, says Rizzo. While everyones exact macronutrient breakdown will be a little different based on a number of factors, you should be mindful that youre not totally cutting one of them out or focusing solely on your favorite macro.
Carbs: Opt for whole grains, which have plenty of fiber to keep you full and provide long-lasting energy, Rizzo says. Whole wheat bread is a simple and easy choice, but so are oats, quinoa, brown rice, farro, sorghum, freekeh, popcorn, barleythe list goes on. Starchy root vegetables, like sweet potatoes, carrots, and beets, can also count towards your daily carb totals. And since theyre all high in vitamin A, eating them during your period could be extra smart: As you start shedding the lining of your uterine wall, your ovaries are producing more estrogen, Rizzo explains. That change in hormones can cause cramps and other uncomfortable symptoms, but vitamin A helps your liver process estrogen.
Healthy fats: Your hormone levels are out of whack the week before your period , says Rizzo. Luckily, those hormone levels recede when your period finally arrives, which can cause a shift in mood. Incorporating good fats into your diet, via olive oil, avocado, and nuts, for example, can help stabilize those mood swings.
Coriander Seeds To Induce Periods
Coriander seeds are said to be the most effective home remedy for irregular periods because of their emmenagogue properties.
How to use: Boil 1 tsp. of coriander with 2 cups of water and wait until the water reduces to just one cup. Use a strainer to remove the seeds and drink the concoction thrice a day for a couple of days before your monthly period.
Read Also: Can I Go In The Pool With My Period
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.
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.
You May Like: How Do I Slow Down My Period Bleeding
Can Iron Tablets Stop Periods
It’s important to remember that iron supplements and food changes won’t affect an underlying cause of excess bleeding. If heavy periods are behind your iron-deficiency anemia, your doctor may prescribe a birth control pill to help control your heavy flow.
It’s important to remember that missing or delayed periods may be symptoms of an underlying problem. You should seek medical advice if:
- You are experiencing pregnancy symptoms.
- If it has been three months and there is no period in sight.
- You stop menstruating altogether before 45 years of age.
- You still menstruate, and you’re past 55 years of age.
- If you frequently bleed after sexual intercourse or in between periods
- Your period flow is heavy, alters without notice, and is more erratic.
- You experience postmenopausal bleeding. What is this? When you bleed for over 12 months after you have stopped menstruating completely
- If you are on hormone replacement therapy and experience bleeding.
Also Read: How Ginger Reduces Period Cramps