Leena Watts
Diet and exercise can have a significant impact on a person's menstrual cycle. While foods do not directly impact the uterus, certain dietary choices can influence symptoms before and during menstruation. For example, a diet rich in omega-3 fatty acids, calcium, and vitamin D, and low in animal fats, salt, and caffeine may help alleviate troublesome PMS symptoms. Additionally, adequate protein and fiber intake can help control blood sugar levels and provide sustained energy. On the other hand, excessive alcohol consumption can lead to dehydration, causing headaches and bloating. Similarly, intense exercise routines can disrupt hormones and menstrual cycles, just as intense stress can. It is important to note that nutritional deficiencies or extreme weight loss can lead to absent or irregular periods, indicating a need to consult a healthcare professional.
Does changing your diet change your period?
| Characteristics | Values |
|---|---|
| High caffeine intake | Can cause irritability, poor sleep and menstrual cramps |
| High alcohol intake | Can lead to dehydration, causing headaches and bloating |
| High sugar intake | Causes inflammation by promoting insulin resistance, which can stop ovulation |
| High salt intake | Can cause fluid retention, abdominal bloating, breast swelling and pain |
| Low fat intake | Can cause irregular or heavy periods, PMS, or lack of ovulation |
| Extreme exercise | Can cause a loss of period due to low body fat and hormone changes |
| Stress | Can impact your period by disrupting your hormones and menstrual cycle |
| Smoking | Can make periods more irregular and change the timing |
| Spicy foods | Can irritate the stomach, causing a burning sensation, diarrhea, and nausea, which can adversely affect menstrual symptoms |
| Coconut water | Can cause irregular menstruation and menstrual cramps |
| Healthy diet | High in vegetables, fruits, nuts, seeds, fish, lean meats, legumes, eggs, and wholegrains |
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What You'll Learn
Excessive exercise and restrictive dieting
FHA occurs when the pituitary gland in the brain fails to produce the hormones that signal a follicle (containing an egg) to grow, resulting in a lack of ovulation and menstruation. It is important to note that FHA is not a sign of exceptional physical fitness but rather indicates nutritional deficiency and inadequate body fat to support hormone production. This condition can have serious health implications, including osteoporosis and an increased risk of cardiovascular disease, and it can also impact a woman's ability to conceive.
The pressure from social media and fitness influencers has contributed to the rise of restrictive diets and excessive exercise routines. Women may feel compelled to follow these trends, leading to unintended consequences for their health and well-being. It is crucial to understand that physical fitness is not defined solely by weight or the amount or intensity of exercise but rather by overall health and well-being.
While exercise and dieting can bring health benefits and improve the experience of periods, excessive exercise and restrictive dieting can disrupt hormonal balance and lead to FHA. It is recommended to gradually ease into new fitness regimes and ensure a balanced and nutritious diet to support overall health and regular menstrual cycles.
If you are experiencing irregular periods or amenorrhea, it is important to consult a healthcare professional. They can provide guidance, suggest lifestyle changes, or recommend appropriate treatments to help regulate your menstrual cycle and overall health.
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Inflammation-causing foods
Inflammation is thought to be the underlying cause of painful periods. An anti-inflammatory diet rich in omega-3 fatty acids can help with cramps and reduce the overall risk of cardiovascular disease and cancer.
Foods that can cause inflammation and worsen menstrual symptoms include red meat, alcohol, and spicy foods. Red meat and processed meat may lead to endometriosis, a painful condition in which uterine cells extend to other organs in the body. Women who ate more than two servings of red meat per day increased their risk of developing endometriosis by 56%. Alcohol can cause dehydration, leading to headaches and bloating. Spicy foods can irritate the stomach, causing a burning sensation, diarrhoea, and nausea, which can adversely affect menstrual symptoms.
In addition, dairy products may contribute to extra estrogen in the blood since cows are usually pregnant while being milked and may pass along estrogen through their milk. High estrogen levels can affect uterine contractions and interfere with menstruation.
It is important to note that food choices during the period will depend on individual symptoms and food sensitivities. Some people may find that certain foods that typically cause inflammation do not affect them, while others may be sensitive to specific types of food.
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Alcohol and caffeine
While foods do not directly impact the uterus, certain foods and drinks can influence symptoms before and during menstruation. Caffeine and alcohol are two such consumables that can affect your period.
Caffeine
Caffeine stimulates the central nervous system, which can cause anxiety and tension. It can also increase menstrual cramps during periods. It is also a diuretic, which can increase urine production and cause dehydration, which can worsen bloating and cramps. High caffeine intake can also cause irritability, poor sleep, and headaches. However, caffeine withdrawal can also cause headaches, so it is recommended to keep caffeine consumption in moderation.
Alcohol
Alcohol can negatively affect fertility and disrupt the menstrual cycle. It can cause dehydration, bloating, and digestive issues such as diarrhoea and nausea. It can also worsen headaches. Alcohol can also affect hormone levels, increasing the production of estrogen and testosterone, which can exacerbate PMS symptoms, especially mood swings and irritability. It also impacts the balance of prostaglandins, which can worsen cramps. Regular drinking can cause hormonal fluctuations, leading to irregular ovulation and periods.
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Omega-3 fatty acids
While foods have no direct impact on the uterus, certain foods can influence symptoms before and during menstruation. A healthy diet is high in vegetables, fruits, nuts, seeds, fish, lean meats, and other sources of omega-3 fatty acids. Omega-3 fatty acids have been found to reduce the somatic and psychological symptoms of premenstrual syndrome (PMS) in women.
- Fatty fish such as salmon, sardines, and anchovies
- Nuts and seeds, such as flax seeds and chia seeds
- Plant oils, such as flaxseed oil and soybean oil
- Fortified foods, such as omega-3 enriched eggs
In terms of their impact on periods, omega-3 fatty acids have been studied for their potential benefits in reducing the symptoms of PMS and dysmenorrhea (painful menstruation). While some studies have shown promising results, suggesting that omega-3 supplementation can reduce the severity of PMS symptoms and menstrual pain, other studies have found no significant effect.
One double-blind crossover study published in PubMed found that women who took omega-3 fatty acid supplementation experienced a marked reduction in pain intensity associated with primary dysmenorrhea after 3 months of treatment. These women also required fewer rescue doses of ibuprofen compared to those who received a placebo. Additionally, a systematic review and meta-analysis by Mohammadi et al. (2022) found that omega-3 fatty acids were effective in reducing the severity of PMS symptoms, including both somatic and psychological symptoms.
However, it is important to note that not all studies have found definitive results. For example, a 2024 systematic literature review and meta-analysis by Snipe et al. aimed to determine the effect of omega-3 long-chain polyunsaturated fatty acids on prostaglandin levels and pain severity in women with dysmenorrhea, but the results are not yet available.
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Vitamins and minerals
While foods have no direct impact on the uterus, certain foods can influence symptoms before and during menstruation. A healthy diet is high in vegetables, fruits, nuts, seeds, fish, and other sources of omega-3 fatty acids, lean meats, low-fat dairy, and whole grains.
Vitamin E: Taking 200 IU of vitamin E daily, starting two days before your period and continuing for three days after the onset, may help regulate your cycle, relieve muscle pain, and improve mood. However, avoid high doses over 400 IU daily, as it may cause gut upset.
Vitamin D: Vitamin D plays a crucial role in regulating genes, metabolism, and ovulation. It also helps relieve menstrual cramps and improves premenstrual mood changes, especially irritability and anxiety. A growing body of evidence suggests that a diet rich in vitamin D, along with omega-3 fatty acids, calcium, and low in animal fats, salt, and caffeine, may reduce the risk of troublesome PMS symptoms.
Magnesium: Found abundantly in leafy green vegetables, magnesium is essential for reducing inflammation and keeping hormones balanced.
Zinc: Animal protein is an excellent source of zinc, which is necessary for follicle development and regulating the HPA axis. As the body does not store zinc, it is essential to include it in your daily diet.
Iron: Iron-rich foods such as fish, poultry, and leafy green vegetables help replenish iron lost through menstrual bleeding.
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Frequently asked questions
Yes, a change in diet can cause a person's period to stop. Dr Makin explains that "When somebody loses their period because of exercise or diet issues, that doesn't mean they're physically fit. That's a sign that they are nutritionally deficient. They don't have enough fat to support that hormone production." However, it is important to note that there could be other reasons for this, such as pregnancy, long-term stress, injury, or chronic illness.
A healthy diet includes plenty of vegetables, fruits, nuts, seeds, fish, and other sources of omega-3 foods such as flax or chia seeds. It is also recommended to eat foods rich in vitamins and minerals, such as leafy greens, which can help reduce inflammation and keep hormones balanced. Lean meat is an important source of iron and protein, especially for those with heavy periods.
It is recommended to avoid foods that can cause hormone imbalances or increase inflammation, such as sugar, caffeine, and processed foods. Alcohol and spicy foods can also negatively impact the menstrual experience by causing dehydration, stomach irritation, and a burning sensation.
