What To Eat During Your Period Keep It Warm And Balanced
According to Traditional Chinese Medicine , coldness in the uterus is a common cause of scanty period, no period, or painful period.
1. Avoid cold and raw foods if you can.
Cold and raw foods are harder to digest and use up the warm yang energy in your body. Moreover, coldness constricts, which can stagnate the normal blood flow and impair circulation causing period pain.
So try to consume foods and drinks warm or at room temperature, at least while youre menstruating.
2. Keep it light and fresh.
Follow the same guidelines recommended before your period.
3. Replenish your iron.
Normally women lose about 30-80ml of blood and 15-25ml of iron during each menstruation. So its important that we replenish our blood and iron during this time.
Foods rich in iron include organic red meat, liver, egg yolks, spinach, collards, dried prunes, raisins, oysters, clams, scallops, turkey, chicken giblets, beans, lentils, chickpeas, soybeans and artichokes.
You may also consider taking a liquid iron supplement which is gentle on the stomach and non-constipating.
4. Avoid drinking strong tea.
The tannic acid contained in tea may affect the proper absorption of protein and iron in food. Learn 10 things to avoid when drinking tea.
5. Have some nourishing herbal tea instead.
For additional support during menstruation, visit my Menstruation Blog.
Menstrual/follicular Phase Aka Bloody Sunday
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Day one is marked by the arrival of our favourite red frenemy our period. Much like our gym teacher described back in health class, this phase begins with the shedding of our uterine lining and, depending on your cycle, this process typically lasts 3-6 days. I think we can all agree, we usually dont feel 100%. Aside from the crime scene in our pants, we typically feel tired, sluggish, and experience painful cramps that make us want to chill in the fetal position all day long. Who is to blame for these emotional and physical changes? Our fluctuating hormones of course. The main hormones at play in our menstrual cycle are progesterone and estrogen and at this stage in our cycle, their levels are at their lowest which explains the lack of energy and overall sluggishness people who menstruate tend to experience.
So what can we do from a nutrition standpoint to ease the effects of this phase?
Consuming A Healthy Diet And Avoiding Certain Food Items Go A Long Way In Managing Cramps And Other Symptoms During Your Period
Periods arent easy. They can cause pain and severe discomfort in many women. Which is why it is important to eat healthily when menstruating. Agrees Dr Rohini Patil, nutritionist and founder of Nutracy Lifestyle, who says, menstruation doesnt hurt itself, but the cramps or other symptoms may be uncomfortable. During this time, girls should take extra care of their diet and sanitation.
This is primarily because an improper diet can result in pain, headache, nausea, diarrhea among many other symptoms. Ahead, the nutritionist has shared a few food items women should eat and also steer away from during period. Take a look and say hello to healthy periods!
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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.
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.
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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.
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?
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Diversify Your Fluid Sources
As if the headaches and cramps werent enough, the incessant bloating many women experience can be even more uncomfortable, Rizzo says. The best way to combat bloat is to stay hydrated. When you dont drink enough fluid, and you are chronically in a state of low-level dehydration, your body will up your production of a hormone called antidiuretic hormone , which makes you hold more fluid, Kimball explains.
A quick fix for bloat: I love a little bit of apple cider vinegar and water, Kimball says. Longer term, and to beat the bloat in the first place, simply amping up your fluid intake can help. I would look at fluids from all sources, whether its herbal tea, sparkling water, or even coffee. And dont forget: water-rich fruits and vegetables can count towards your daily hydration totals, says Rizzo. Add foods like watermelon, celery, cucumbers, kiwis and peppers to your meal plan to increase your water intake and fight the bloat.
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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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.
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.
Also Check: Does Aleve Help With Period Cramps
Fish Oils For Regular Periods
Nordic Naturals Ultimate Omega-3 Fish Oil SoftGels contain concentrated fish oils with more DHA and EPA. EPA and DHA support overall wellness, including heart, brain, joint, eye, and mood health. Research has shown Omega-3 products also support healthy glucose levels, healthy fat levels in professional athletes, bronchial health, and the bodys ability to respond to stress in a healthy way.
Omega-3s and fish oils arent exactly foods for regular periods, but Dr Booth recommends that women add a fish oil supplement to their daily diet. Remember that every womans body is different, so what works for some doesnt work for others. Even if a scientific research study shows that, for example, flax or chia seeds help balance hormones and regulate periods naturally, the same foods may not stabilize your menstrual cycle.
Its important to figure out what is causing your menstrual problems. Once you determine the cause, itll be easier to find the right foods for regular periods.
What We Should Not Eat In Periods
You should steer clear of fried foods and readymade snacks, as they contain salt and sodium, which are both high in calories. Dr. Patil said excess salt retention causes bloating during your period as a result of excess salt consumption. You should also avoid spicy foods since they can cause stomach upset and acid reflux.
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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.
Take this short quiz to get a wellness program that is tailored to your wellness goals.
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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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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What To Do After You Get Your Period Back
The goal after you get your period back is to eat more intuitively. At first, when implementing this healthy menstrual cycle diet plan it might feel anything but intuitive. There will likely need to be a conscious effort to add MORE to your day when increasing intake during the time where you’re making efforts to get your period back. Like I said, I dont think you need to count calories during this. We know when we are being restrictive and when we likely havent eaten enough.
After 3 consecutive cycles is when the No Period, Now What? book recommends to transition to a more “intuitive” eating style and guiding your eating choices more so with hunger and fullness, VS a conscious effort to eat more.
Also, after you’ve got your period back give yourself a HUGE hug because that’s AMAZING, girlfriend!
I hope that this blog post was packed with info for you to learn how to get your period back. Like I said, I’d highly, highly recommend snagging those two books that I mentioned earlier and reading them for yourself. Also, if you’re suffering from a loss of period due to an eating disorder please reach out to a dietitian for help, do not take this as personalized medical advice, because it’s totally not!
Leave a comment with your thoughts on this blog post! I love hearing from you all. Personally, I’m fascinated by the topic of women’s health and plan to dive more into this topic. Let me know in the comments if you’d be interested in learning more, too!
XOXO
-Colleen
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Matcha Green Tea Muffins
Jade Leaf Matcha Green Tea Powder proves that healthy teas arent just for sipping! Green tea powder can become an essential food for healthy, regular periods. For example, Jade Leafs Matcha Green Tea Powers Healthy Superfood matcha is a great source of beneficial green tea nutrients and natural energy.
Green tea contains theanine, which blocks the release of cortisol. According to a study published in The American Journal of Clinical Nutrition, green tea extract can increase metabolism and fat burning. Some naturopaths recommend drinking four cups of green tea daily for the full health benefits.
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
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