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.
Processed & Salty Foods
When we think of processed foods, tinned food and ready meals spring to mind. But, actually, our supermarkets are lined with processed foods nowadays and they can become increasingly hard to avoid so many packets! A rule of thumb is that, if a product has more than 5 ingredients in its ingredients list, then it’s more than likely to be highly processed. Even dairy, as mentioned above, can end up quite processed, especially if we’re tempted by ‘low-fat’ varieties, for example.
Processed and packaged foods are often especially high in salt . Salt, in particular, is problematic as it may leave you feeling even more bloated, sluggish and uncomfortable symptoms which many women complain of on a monthly basis.
More processed, refined carbohydrates could also play havoc with your blood sugar levels and, ultimately, your mood hello cravings and mood swings! So, this is another food group also worth limiting during this time.
Simple swap: Whilst it can be a very gradual process, select one processed item or meal each week that you could swap in for a fresher alternative be it a packet of crisps or a pasta dish made with a jar of sauce. Over time, you’ll get out of the habit of buying them completely and it will all become second nature to you.
Things You Should Eat
Its common to experience a dip in your iron levels during your periods, particularly if your menstrual flow is heavy. Often, this leads to body pain, fatigue and dizziness, said Dr Patil, adding that green leafy vegetables help combat the same. Make sure you also incorporate water-rich fruits such as watermelon and cucumber. If you have sugar cravings, switch to sweet fruits. This can help curb your sugar cravings without eating a lot of refined sugar which can cause your glucose levels to spike and then crash she suggested.
In fact, a warm cup of ginger tea can help you feel better because it has anti-inflammatory effects, which can soothe achy muscles. Ginger may also reduce nausea.
Chicken and fish
A great source of iron and protein, make sure you add these to your diet. Eating protein is essential for overall health and can help you stay full for a longer period of time. It is rich in protein and omega 3 fatty acids. Consuming iron will counteract the dip in iron levels while menstruating, said Dr Patil.
Quinoa and lentils
Quinoa is rich in nutrients like iron, magnesium and protein. It is also gluten-free and will make you feel fuller. Whereas lentils are great sources of protein and can also be replaced with meat for vegans and vegetarians. They are also rich in iron, making them a great addition to the diet, she said.
Nuts and dark chocolate
Water
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Fatty Meat & Fried Foods
When we talk about fat, we need to consider the different types – the saturated fat found in meat is one of particular concern when it comes to PMS symptoms. During one research trial in this field, it was found that pain scores and water retention were amongst some of the symptoms that could be exacerbated by a diet high in saturated fats.1
Any meat with visible fat on it will contain a higher dose of saturated fats, as will more processed options such as sausages or bacon . If these options are then fried, it means even more fat is added to the mix!
Red meat, as well as many of the vegetable oils we use for frying, is also high in omega-6 fatty acids. These fatty acids, including arachidonic acid which is more readily found in meat, are thought to contribute to an increase in the production of chemical mediators called prostaglandins, which we know may also have an important role in the onset of period pain.2
Simple swap: If you’re in the habit of having meat in most meals, try swapping in some more fish or veggie options. A bit of pre-planning can go a long way, and by breaking some every day habits you might just feel the difference!
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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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.
Foods To Eat During Periods
Lets be honest- even without symptoms, periods arent easy on anyone. Sudden cravings are also often accompanied by an increase in hunger, and that should not be ignored. However, eating right can not only help you satiate your hunger and curb cravings but can also make you feel much better! Below is a list of foods to eat during your period.
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Add Jaggery In Hot Water And Drink On Empty Stomach
What does it do:
Jaggery in all forms is an excellent immunity booster and an excellent replacement for sugar with several health benefits. It is also beneficial for regulating and inducing periods.
How to use jaggery to prepone periods:
Add a teaspoon of powdered jaggery in hot water and consume on empty stomach each morning.
Try not to eat/drink for an hour after the remedy. This will have the periods arrive at an early date.
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.
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What Foods Help With Period Cramps
During your period, fluctuating hormones constrict your uterine muscles, which cause cramping. Some foods that help with period cramps are those that have a calming effect like herbal teas or camomile tea, and potassium-rich food like bananas and kiwis. Also, some menstrual cup users report experiencing less cramping, even though research has yet to prove this claim.
Stay Away From Sugary Treats
I used to be a sucker for donuts, chocolate, and soda. They were my go-to feel-good foods, especially when my uterus was doing summersaults. However, these are some of the worst things you can eat, along with highly processed foods full of bad fats.First of all, they will completely mess up your blood sugar levels, which are already all over the place. And the added gas from the carbonated soda will just light a fire under your already bloated stomach.
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Redefine The Good Stuff To Avoid Feeling Bad
When youre cramping and irritable, you just know that a hot fudge brownie sundae with extra fudge, nuts and whipped cream will make everything better. The problem is those sweet treats can significantly impact your insulin levels.
Foods that are really sugary and sweet will increase your insulin levels, and high insulin levels can cause imbalances in other female-factor hormones. Thats why you want to follow a low glycemic diet starting at least a couple of weeks before your expected period, says Dr. McClure.
If you eat a lot of carbs and sugar during your period, you might feel bloated or backed up. Women with polycystic ovarian syndrome might experience irregular periods which could lead to other complications. But when your blood sugar levels are going up and down, Dr. McClure says you might feel tired or get headaches frequently.
The other problem with that hot fudge brownie sundae comes from the added estrogens that can be found in some animal products such as dairy and oils. Estrogens, which can be found in some animal products and added oils, can cause your uterine lining to become abnormally thickened. Then, during your menstrual cycle, your body must create more prostaglandins to break down the lining. More prostaglandins translate to more pain. Thus, you also want to avoid foods that can increase estrogen levels in your body.
What To Eat During Periods: Common Misconceptions You May Have
By Sitaram Bhartia Team | July 31, 2019 | Gynecology | 2019-07-3104 November 2020
Periods are like a battle for a woman with her own body. Women often experience an array of emotions and at times, deal with symptoms. Some might feel absolutely normal and some might go through excruciating pain. It depends on an individuals body. To get rid of their discomfort, some women tend to turn towards food, which makes it natural to wonder what to eat during periods.
But does food really make a difference while you are on your period?
What you eat impacts your body and mind whether or not youre on your period, says Dr. Payal Chaudhary, Consultant Obstetrician-Gynecologist at Sitaram Bhartia Hospital in Delhi.
As healthcare providers, we often suggest staying away from processed foods like biscuits, fried foods and chips as these are high in calories and may make you feel lethargic. In comparison, home cooked food and fruits give you appropriate nutrients in the right proportions and keep your energy levels high throughout.
But yes, women do sometimes feel the need to eat differently during their periods, which is a personal choice.
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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.
We Asked The Buzzfeed Community To Share Superstitions About What People Shouldn’t Do While Menstruating And We Heard From More Than 6000 Of You From Around The World
As many of you pointed out in your submissions, some of these aren’t widely believed today. None of the responses should be taken to speak for an entire country, culture, group, or religion there are, of course, many diverse beliefs and practices within each. But here are some of the things readers shared.
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Still Suffering From Pms
Sorting out your diet is often a great way to reduce PMS symptoms, but sometimes it just isn’t enough remember, we are all individuals so it’s quite likely that various components of our diet will affect us differently. Keeping a food diary is a top tip if you’re really struggling to pin point which foods work for you, or don’t for that matter.
Then, if you still feel you need a helping hand to manage your symptoms after addressing diet, why not try Agnus castus? This herbal remedy has been licensed for use in relieving PMS symptoms, including cramps, breast tenderness, bloating, irritability, and mood swings.
Please note that Agnus castus is generally not suitable for ladies on hormonal medication, such as the contraceptive pill or HRT.
Drink Boiled Ginger Water
What does it do:
Immediately before the periods, the wall lining of the uterus is at the formation phase which induces cramps and pain in the pelvic region. Ginger is one of the botanical therapies which have anti inflammatory properties that causes pain relief and induces period.
How to use:
In a cup of water, boil ½ inch grated ginger, sieve and consume.
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What To Eat On Your Period And When
Cramps, low mood, food cravings? Many people have unpleasant symptoms during their menstrual cycle. If that sounds like you, it might be worth looking at whether diet adjustments could help.
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best, says the NHS website, but there may also be some foods or eating patterns which can affect you, for better or worse, throughout the stages of your menstrual cycle.