Dealing with the monthly occurrence of menstruation can bring along uncontrollable discomfort, from period cramps, lower back pain to mood swings and bloating. It is considered a time when a woman's body seems to have a mind of its own. However, eating a good and the right food can play a significant role in alleviating these symptoms. Yes, you heard me right ladies! What you eat during periods can also be helpful. By making mindful food choices, you can make your period more manageable and even turn it into a time of nourishment and self-care.
During your menstrual cycle, you might experience a variety of unwelcome companions like menstrual cramps or dysmenorrhea, lower back pain, fatigue, mood swings, bloating, constipation or diarrhea, headaches, breast tenderness, or acne. While these symptoms might feel like an unavoidable part of the package, they can be tamed by incorporating certain foods into your diet.
This guide offers insights into a variety of foods to relieve period cramps. We'll explore a spectrum of options that not only support your body's needs but also cater to your taste preferences. Alongside the "what to eat on periods" recommendations, we'll also delve into the food that you must avoid during your periods, that helps you craft a well-rounded approach to your menstrual diet.
What to Eat on Your Period!
Here are some power-packed foods that can help ease the discomforts of your period
1. Sourdough With Eggs & Avocado
A combination of complex carbohydrates from sourdough, protein from eggs, and healthy fats from avocado can provide sustained energy and help stabilize your mood during your periods.
2. Leafy Green Vegetables
A study says that vegetarian diets can lead to the elimination of menstrual cramps. For instance, spinach, kale, and other leafy greens are not only rich in iron but they also contain magnesium, which can help replenish the iron lost during menstruation and combat fatigue.
3. Smoothies
Smoothies provide hydration, nutrients, and a dose of antioxidants. You can make smoothies out of fruits, leafy vegetables, nuts and even you can add a scoop of dark chocolate to satisfy your cravings during your periods.
You can try to add more nuts in your smoothies as they are rich in Omega-3. They are also a good source of protein, magnesium and also contain various vitamins that can be soothing during your periods.
4. Oats
During your menstruation, there are chances of constipation and bloating that may create digestion issues. Including oats in your diet can help you easily digest as they are rich in fiber and aid in digestion. You can make oats pancakes, oatmeal porridge in which you can add your favorite veggies or simply make oats along with milk and some fresh fruits and berries. This will also fulfill your sugar cravings and eliminate processed sugar.
5. Nuts
Nuts like almonds and walnuts contain healthy fats and magnesium, which can help reduce bloating and alleviate mood swings.
6. Dark Chocolate
A 100-gram block of dark chocolate, with a cocoa content ranging from 70 to 85 percent, encompasses 67 percent of the suggested daily intake (RDI) for iron and 58 percent of the RDI for magnesium.
Women with less magnesium are likely to have PMS. Thus, opt for dark chocolate with a higher cocoa content, as it contains magnesium and can also help with your mood swings and they also eliminate the symptoms of PMS.
7. Lentils and beans
For those who are vegetarian or those who are vegan, lentils and beans are found to be a good option as they are plant-based protein sources that provide iron and B vitamins, contributing to overall energy levels.
8. Peppermint Tea
Peppermint tea contains a soothing property that helps to eliminate PMS symptoms, make you feel energized, help ease cramps, nausea, diarrhea or alleviate any digestive discomfort.
Food To Avoid During Periods
1. Spicy Food
Consuming spicy food during periods may lead to nausea, digestive issues, diarrhea, stomach pain. They can irritate your digestive system and potentially worsen bloating and cramping.
2. Alcohol
Alcohol can lead to severe headaches, vomiting, fatigue during periods. Apart from the time of periods, you should avoid alcohol as it can negatively impact your whole body.
During periods, alcohol can dehydrate the body and interfere with hormone regulation, potentially intensifying mood swings and discomfort, thus you should avoid it.
3. Meat
Red meat and processed meats can be high in saturated fats, which may contribute to inflammation and worsen period pain.
It is because red meat contains prostaglandins. However, during periods women’s bodies produce prostaglandins that help the uterus to contract and create menstrual blood flow. Thus, consuming meat improves the level of prostaglandins that may increase your blood flow and menstrual cramps too.
4. Caffeine
I know that it is hard to say ‘NO’ to your daily intake of coffee and tea. However, during periods you must try to avoid taking caffeine as they lead to breast tenderness and exacerbate anxiety or irritability. It can also disrupt sleep, which is important for managing period-related fatigue.
Especially, if any of you have any constipation issues, you should totally avoid it or try to at least take it.
Other Remedies That Can Help to Relieve Period Cramps
In addition to dietary choices, there are various other methods to find relief from period cramps.
Exercise/Yoga
Gentle exercises and yoga poses can help increase blood flow, reduce muscle tension, and alleviate cramps.
Hot Compresses
Applying a hot water bottle or heating pad to your lower abdomen can provide soothing relief.
Massages
Gentle abdominal massages can help ease muscle tension and promote relaxation.
Period Pain Relief Device
One modern solution worth exploring is a period pain relief device. These innovative devices often combine heat therapy, gentle vibrations, and TENS technology to target and alleviate menstrual pain. Mywelme, for example, is a unique period pain device that aims to provide comfort and relief during your menstrual cycle.
The best part is that they are natural and made up of drug-free technology. So next time instead of opting for any medications that may harm your mental health and overall health, give it a try. Although in case of severe pain, you must consult a doctor.
In conclusion, your period doesn't have to be a time of suffering. By making wise food choices, avoiding certain triggers, and embracing other remedies, you can turn your period into an opportunity for self-care and well-being. Remember that each person's body is unique, so it's essential to listen to your body's signals and find the combination of strategies that work best for you. And if you're considering a period pain relief device, explore options like Mywelme to potentially enhance your comfort during your menstrual cycle.
Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s).
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