Milly Gaines
A person's diet can have a significant impact on their menstrual cycle. While foods do not directly impact the uterus, certain dietary choices can influence symptoms before and during menstruation. For example, spicy foods can irritate the stomach and cause a burning sensation, diarrhoea, and nausea, which can adversely affect menstrual symptoms. Similarly, coconut water, which contains high levels of estrogen, may affect uterine contractions and interfere with menstruation. On the other hand, consuming iron-rich foods, such as fish, poultry, and leafy green vegetables, can help replenish iron lost through menstrual bleeding. Omega-3 fatty acids, found in fish and certain seeds, can also help reduce period pain and depression. Additionally, vitamin D and calcium-rich diets may reduce the risk of troublesome PMS symptoms. It is important to note that restrictive dieting and nutritional deficiencies can lead to amenorrhea, or the absence of a period. Weight changes, whether through dieting or exercise, can also cause delayed or missed periods.
Does my diet affect my period?
| Characteristics | Values |
|---|---|
| Lack of nutrients | Nutritional deficiencies can cause a person to lose their period. |
| Inflammation | Diets high in sugar, alcohol, gluten, and dairy can cause inflammation, which can lead to hormonal imbalances and irregular periods. |
| Phytoestrogens | Plant-based substances with an oestrogen-balancing effect in the body. Sources include soy, flax, tofu, and edamame beans. |
| Zinc deficiency | Can cause irregular periods. |
| Omega-3 fatty acids | Diets rich in omega-3 fatty acids found in fish, flax seeds, and chia seeds may reduce the risk of PMS symptoms. |
| Vitamin D | May help regulate the menstrual cycle, relieve muscle pain, and improve mood. |
| Thyroid function | An underactive thyroid can cause hormone imbalances and heavy periods. |
| Weight loss | Restrictive dieting and over-exercising can stop your period. |
| Spicy foods | May irritate the stomach and adversely affect menstrual symptoms. |
| Coconut water | May cause irregular menstruation and menstrual cramps. |
| Caffeine | High intake can cause irritability, poor sleep, and menstrual cramps. |
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Thyroid health
The thyroid gland is a small, butterfly-shaped gland located at the base of the neck. Thyroid problems can cause menstrual irregularities, including amenorrhea (absent periods) and oligomenorrhea (infrequent or sporadic periods). This is because the thyroid gland directly affects the ovaries and interacts with sex hormone-binding globulin (SHBG), a protein that "sticks" to reproductive hormones so they can be carried throughout the body.
Hypothyroidism, or an underactive thyroid, can cause irregular, heavy, or missed periods. This is when the thyroid does not produce enough thyroid hormone, which can cause metabolic processes to slow down. This can lead to symptoms such as feelings of depression, fatigue, dry skin, weight gain, and cold intolerance, in addition to menstrual irregularities.
Hyperthyroidism, or an overactive thyroid, can also cause menstrual irregularities. High levels of thyroid-releasing hormone (TRH) can trigger the pituitary gland to release prolactin, which interferes with the ovaries' ability to produce estrogen. Reduced estrogen can lead to reproductive health issues.
If you are experiencing unusual menstrual symptoms, it is recommended to consult a healthcare professional to evaluate your thyroid health. Treatment for thyroid issues may include thyroid hormone replacement medication, which can help restore normalcy to periods. Lifestyle modifications, such as a balanced diet rich in essential nutrients like iodine, selenium, and zinc, can also help manage thyroid dysfunction and improve overall health. Regular monitoring of thyroid hormone levels is important to ensure optimal treatment effectiveness and may involve periodic adjustments to medication dosages.
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Exercise
However, intense physical activity can sometimes affect the hormones that regulate your menstrual cycle. Excessive exercise can cause missed or irregular periods. Exercising too much can be a sign of over-exercising and may indicate that you are not getting enough nourishment. It is important to create a realistic balance and a consistent routine when it comes to working out. Listen to your body and adjust your routine to match how you feel.
If you notice any changes in your period, such as less bleeding, fewer days of bleeding, or nine or fewer periods a year, consult a doctor. These changes can lead to more serious health problems, including issues with fertility and bone density. It is recommended to work with a doctor, an endocrinologist, and a registered dietitian to evaluate your caloric needs and create a balanced energy routine.
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Phytoestrogens
The estrogenic effects of phytoestrogens can be beneficial for menopausal women, helping to alleviate symptoms such as hot flashes, night sweats, and bone loss. A 2014 review of studies showed that phytoestrogens significantly reduced hot flashes, and a 2020 review suggested a potential protective effect against certain cancers. However, it is important to note that consistent and fairly high consumption of phytoestrogens is necessary for any measurable impact on the body.
While phytoestrogens have been associated with positive outcomes, there are also concerns about potential side effects. Some people worry that excessive soy or phytoestrogen intake may have feminizing effects, such as breast tissue growth. However, these concerns are primarily based on studies using high doses in animals, and there is no scientific evidence of such effects in humans. Additionally, there are misconceptions about phytoestrogens increasing the risk of certain cancers, but research suggests that they may have a protective effect instead.
It is worth noting that frequent soy and legume consumption can lead to overconsumption of phytoestrogens, which may interfere with ovulation. As a result, individuals with thyroid issues or iodine deficiencies may need to be cautious about their phytoestrogen intake. Phytoestrogen supplements are generally considered safe for adults when taken in recommended doses, but it is always advisable to consult a healthcare provider before incorporating them into your diet.
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Inflammatory foods
While foods do not directly impact the uterus, certain foods can influence symptoms before and during menstruation. An anti-inflammatory diet focuses on eating foods that are processed as little as possible.
Some foods are known to cause inflammation and should be avoided or limited. Vegetable oils like soybean, corn, and cottonseed oil are very high in omega-6 fatty acids, which are inflammatory. The Standard American Diet is typically high in omega-6 fats and low in omega-3 fats, so it is important to use healthier oils like extra virgin olive oil, coconut oil, organic butter, or avocado oil.
It is best to choose plant-based fats more often than animal-based fats. The unsaturated fats in plant-based options have anti-inflammatory properties and support a healthy cardiovascular system. Omega-3 fats are a special kind of fat found in coconut oil, fish, and organic eggs, which are also anti-inflammatory.
Spicy foods can also cause inflammation and should be avoided. They can cause a burning sensation in the stomach, diarrhea, and nausea, which can adversely affect menstrual symptoms.
To reduce inflammation, it is recommended to eat iron-rich foods, including fish, poultry, leafy green vegetables such as spinach and collard greens, and red meat.
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Nutrient deficiencies
A diet lacking in calories and nutrients can negatively impact the menstrual cycle. When the body perceives starvation, it may stop ovulation and menstruation to conserve energy and ensure survival. This is known as amenorrhea, or the absence of a period. Yo-yo dieting, or erratic eating patterns, can also disrupt the hormonal system and cause irregular periods and PMS symptoms.
Anorexia nervosa and bulimia nervosa are eating disorders associated with amenorrhea due to very low nutritional intake. Additionally, restrictive dieting and over-exercising can contribute to nutritional deficiencies and the cessation of the menstrual cycle.
Certain nutrients are essential for maintaining a healthy menstrual cycle. For example, calcium, vitamin D, and omega-3 fatty acids found in fish, nuts, and seeds may reduce the risk of troublesome PMS symptoms. Iron-rich foods, such as lean meats, fish, and leafy greens, can help replenish iron lost during menstruation.
An anti-inflammatory diet is recommended to reduce inflammation and support hormones. Sugar, alcohol, gluten, and dairy can all cause inflammation and disrupt the menstrual cycle. Thyroid function is also important, as an underactive or overactive thyroid can affect hormone levels and the frequency of periods.
It is important to note that everyone's experience is unique, and other factors, such as exercise, sleep, stress, and weight changes, can also influence the menstrual cycle. Consulting a healthcare professional is advised to address specific concerns or irregularities.
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Frequently asked questions
Yes, diet can affect your period. If you are not getting enough calories and nutrients, your body will prioritise keeping you alive by bringing essential nutrients to your heart and brain. This can lead to a cessation of the menstrual cycle. Yo-yo dieting can also cause irregular periods and PMS symptoms.
A healthy diet includes plenty of vegetables, fruits, nuts, seeds, fish, lean meats, legumes, eggs, and wholegrains. It is also recommended to stay hydrated by drinking water and herbal teas, and to increase your intake of calcium and iron-rich foods.
Yes, exercise can affect your period. Vigorous and frequent exercise can cause a delay or cessation of the menstrual cycle. However, moderate regular exercise can improve your experience of having periods by reducing menstrual pain, cramps, and mood disturbances.
Spicy foods, red meat, caffeine, and refined sugars should be avoided during your period as they can worsen symptoms such as nausea, abdominal pain, and menstrual cramps.
Weight loss can affect your period, particularly if it is due to restrictive dieting or an eating disorder. Pregnancy, long-term stress, injury, and chronic illness are also reasons why a person's period might stop. It is important to consult a healthcare provider if you have any concerns about your menstrual cycle.
