Eat Foods High In Magnesium
Did you know that magnesium helps reduce anxiety, along with sleeping problems, headaches, and PMS? It eases menstrual cramps by relaxing the uterine muscles in the uterus and reduces the prostaglandins that cause menstrual pain. To incorporate more magnesium into your diet, try eating cashews, soybeans, almonds, spinach, avocado, bananas, pumpkin seeds, dark chocolate THE LIST IS ENDLESS! Magnesium supplements are also a great option.
Period Pain Foods: What To Eat
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I may receive a commission if you purchase through links in this post. I am not a doctor please consult your practitioner before changing your supplement or healthcare regimen.
Menstrual pain is caused by prostaglandins, fatty acid compounds found in cells throughout our body and specifically found in the epithelial layer of the uterus. Prostaglandins play many roles in the body. Among these, they cause uterine contractions and inflammation. When the uterine lining is shed starting a womans cycle each month, prostaglandins are released, thus contractions ensue what we know as cramps.
Whats less discussed, but very powerful, is which foods increase estrogen in our bodies. Estrogen is the hormone responsible for creating a thick uterine lining to support a healthy pregnancy. But too much estrogen means more prostaglandins in our uterine lining, and thus more period pain each month! So what do we do? We reduce estrogenic foods and increase foods that balance our hormones! Pretty exciting, right?
What are xenoestrogens? Xenoestrogens are natural or synthetic compounds, often found in our environment, that mimic estrogen, also creating hormonal imbalance within our bodies. Phytoestrogens are specifically disruptive estrogenic compounds found in plants.
Did you know there are other estrogenic foods that also wreak havoc and cause period pain?
The 8 Best Foods For Cramps According To An Rd
Gaby Vaca-Flores, RDN, CLE, investigates what causes menstrual cramps and how common they are. Plus: how to experience natural relief with a list of what to eat for cramps.
Cramps are an unwelcome monthly experience for many of us. An estimated 80 percent of women experience dysmenorrhea, a fancy name for period cramps. Of those women experiencing cramps, half felt the need to seek medical care to alleviate the severity of their monthly pain.
With cramps among the most common PMS symptoms, its no wonder that we often reach for food as a form a comfort. But what if I told you that you could choose specific foods to relieve your cramps instead?
While it may feel like the only solution for cramps is taking OTC meds, there are certain foods that can help ease monthly pain.
Before discussing the best foods to reduce cramps, lets start by understanding why we experience them in the first place.
Read Also: What Can I Drink To Stop My Periods
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.
Best Period Comfort Food: What To Eat For Cramps And Other Pms Symptoms
For many people, periods are not a walk in the park. From irrational mood swings, to feelings of anxiety and depression, insomnia, and appetite changes, women go through a lot during that time of the month. One of the things that makes things a little bearable is having the best period comfort food at hand to make you feel better.
However, most period cravings are not very healthy. In this article, we are going to be listing down good things to eat on your period. These food options will not only be healthy but can also help you with the severity of your cramps, making your next period week a little easier to handle.
Recommended Reading: How To Stop Period Pain Naturally
My Final Thoughts On The Best Foods To Eat On Your Period
So, gorgeous humans, there you have it, 7 ideas for what to eat on your period!.Personal, I really DO love this topic and could research on it for DAYS.
My final words of advice are to listen to your own body. Use these tip as a form of gentle nutrition, not a diet prescription. Obviously every single body is different and you are the expert of yours!
If your period comes are you’re like “The last thing I feel like eating is a banana and peanut butter” Don’t! Satisfaction and honoring what our bodies DO want is huge, too. Nutrition isn’t everything. That can cause stress, anxiety, etc. which, honestly, can be WORSE for our health than the “health benefits” of the “healthy” foods you’re eating. Remember that!
Let me know in the comments what foods youll plan to eat on your next period and also let me know if you like the topic of periods and women’s health!
XOXO
Foods To Eat During Your Periods To Keep Cramps Away
Periods are never easy, you may get used to but they can be pretty challenging. With everything that goes around during your period, cramps are the worst. To all the girls and women who do not get major cramps, you are blessed. To those who get them and they are super difficult to handle then you would be shocked to find out that some foods help to reduce period cramps.
Here we have a list of all the foods to eat during periodthat will help with the cramps.
What foods to eat during period cramps?
You must be wondering what to eat during periods or to help with your period cramps. We know that you might either feel too hungry or not hungry at all but it is very important to eat healthy food.
By eating right you will get extra benefit as a relief from your period cramps. So the next time you have your period around stock up on these foods.
1. Drink Gooseberry Juice
Gooseberries or Amla is great for your menstrual health. It helps to regulate the hormonal imbalance and provides your body with a lot of good vitamins that provide you the strength. It also helps with the period cramps. So it is advised to drink amla juice during your periods for some relief.
2. Drink water:
Doctors have confirmed that the major reason behind the period cramps is the lack of water in your body. So it is a habit that you need to form to not just look for relief for your menstrual cramps but instead to get rid of them permanently.
3. Eat lots of leafy vegetables
4. Stock up on fruits
Also Check: How Can I Make My Period Stop For A Date
What Is Period Cramps
Period cramps are one of the most common menstrual symptoms, and can happen to anyone. Period cramps can be defined as painful muscle contractions that happen when a woman is on her menstrual cycle, which happens each month.
Some women experience these cramps all the time, and will only cramp during their period. Others will cramp right at the beginning of their period, then again right at the end.
It is important to note that if you experience cramps during your period, it is not a sign that you have an infection or anemia.
This is why many women avoid using oral contraceptives during this time, because they can aggravate the cramps.
Drinks To Prevent Period Cramps:
1. Hydration:
Simple and effective way to get rid of period cramps. When you are on your periods, you lose some water along with the blood. One of the major causes of period cramps is the lack of enough water in your body. Therefore, it is great to keep yourself hydrated during period cramps.
2. Smoothies are great:
Smoothies are excellent to get relief from period cramps. You can prepare any smoothies that you like, make sure you add seasonal fruits and veggies. If you want, you can also prepare spinach and apple smoothies, which are rich in essential nutrients like iron and magnesium, that will provide the most needed nourishment during the painful period. Adding iron-rich, high fibre foods and green leafy vegetables to your meal is great for you.
3. Ginger is good:
Ginger is used to get some relief from any type of body pain and therefore you can consume ginger tea to get relief from the painful period cramps. Instead of having coffee that can lead to dehydration , it is better to have ginger tea. Ginger tea. Also, ginger tea provides energy, so you feel less tired and weak.
4. Delicious raspberry tea:
This drink is delicious and amazing to reduce period cramps. It is really simple. You just have to add a raspberry leaf in some water and then boil for a while and strain it in a cup. The anti-inflammatory properties in the raspberry leaf will reduce your period cramps.
5. Calming chamomile tea:
Read Also: How Many Days Before And After Period Is Safe
Milk And Other Dairy Products
Milk and other dairy products can generally be healthy options. However, during your period, your body is particularly susceptible to inflammation. The saturated fats in dairy products can trigger inflammation, which can worsen your menstrual pain.
Nevertheless, the calcium in dairy products can help cramps by controlling your muscles nerve activity. Calcium deficiencies can increase muscle spasms. Depending on your needs, it might be a good idea to consume dairy products in moderation.
Sip Some Chamomile Tea
Bauer recommends chamomile tea because it has properties that may help relieve muscle spasms and reduce the severity of menstrual cramps. A warm cup of naturally caffeine-free chamomile tea can be soothing when PMS strikes, easing the anxiety and irritability that hormonal shifts can cause in the days leading up to your period. If your tastes run to other herbal teas, thats fine as long as youre sipping decaf, Seibel says. Caffeine has been shown to cause greater breast tenderness and can make you more irritable, especially around period time.
Recommended Reading: What Pills To Take For Period Cramps
What Causes Menstrual Cramps
Leading up to a period, the uterus sheds its lining of endometrial cells. These cells then release a group of lipids known as prostaglandins.
While we dont like to point fingers, prostaglandins are pro-inflammatory. Simply put, they trigger the blood vessels in the uterus to constrict, which ultimately leads to cramps and other undesirable PMS symptoms. The number of prostaglandins produced has a direct correlation with the level of menstrual pain that women experience during their period.
There are several ways to hamper the production of prostaglandins. The most common ways include taking birth control and doing low-impact exercises like yoga and swimming.
Often overlooked however, is the important relationship between food and period-related pain and inflammation.
Salmon Or Other Oily Fish
A simple salmon salad or pasta is great to eat during your period, according to the experts.
One scientific study found that omega 3, found in Salmon, is effective in helping to ease breast pain. Whilst another study found that this fish oil is effective in reducing period pain. Its also a common natural remedy for PMS.
As Mina explains: Omega 3s found in Salmon are known to decrease inflammation which can help reduce the intensity of period pains. Additionally, iron rich fish such as salmon can help counteract your dip in iron levels experienced while menstruating.
Nurse Midwife Sarah Toler adds that the omega 3 in salmon can improve mood disorders pre-menstruation too:
If you experience depression or anxiety before or during your cycle, you may want to consider eating foods high in omega-3 like salmon, nuts, or flax seed oil, she says. Some research suggests omega-3 fatty acids might reduce anxiety and depression and increase our ability to focus.
Also Check: Why Do I Have 2 Periods A Month
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.
List Of Top 6 Food To Eat During Period
Bananas
Bananas are great to deal with menstrual cramps.
Bananas are the best food to eat during period.
They are high in fibre and a lot of magnesium. Magnesium is known to deal with period cramps and help ease bowel movements.
Adding to this, bananas are rich in Vitamin B6 and potassium making them a dependable food to cure menstrual cramps.
This also helps you deal with bloating and experience less pain.
Bananas are your go to option when you dont know what to eat on periods.
You can enjoy a banana smoothie too.
Top in some kiwis or pineapple to gear up the taste game especially when you dont know what to eat on period
Green Leafy Vegetables
Menstruation means losing blood every month and with that losing iron too.
This iron deficiency can make you feel lethargic and sluggish.
Food to eat during periods include green leafy vegetables like kale, spinach are rich sources of iron and the best way to include iron in the vegetarian diet.
These green leafy vegetables are one of the easiest and healthiest food to cure menstrual cramps.
If you want to add a twist, broccoli is the best one to rely on for some more nutritional punch.
Water
What food to eat on periods?
Why not drink water! While this might not sound like a comforting option, yet it is!
Keeping yourself hydrated prevents your body from retaining water.
This may help reduce some of your period related bloating.
If you cant drink water frequently, switch to water-based fruits like cucumber, watermelon, berries, etc
Also Check: Are You Ovulating After Your Period