Leena Watts
Many people experience uncomfortable symptoms during their period, and certain foods and drinks can either lessen or worsen these symptoms. It is therefore not recommended to start a diet during your period, as this may sabotage your efforts. Instead, it is better to understand how to manage your food cravings and make dietary choices that can reduce menstrual symptoms. For example, eating foods rich in salt, sugar and spices can intensify period symptoms, whereas consuming fruits and fish may reduce menstruation discomfort.
Characteristics and their values
| Characteristics | Values |
|---|---|
| Starting a diet during a period | Not recommended |
| Reasons | PMS cravings, bloating, fatigue, sleep disturbances, mood swings, irritability, etc. |
| Recommended diet | High in vegetables, fruits, nuts, seeds, fish, omega-3 foods, low-fat dairy, proteins, wholegrains |
| Recommended foods | Leafy greens, sweet fruits, ginger tea, chicken, quinoa, lentils, beans, yoghurt, eggs, tofu |
| Foods to avoid | Salty, sugary, spicy, red meat, caffeine, alcohol, coconut water |
| Recommended drinks | Water, herbal teas |
| Other recommendations | Exercise, calcium and vitamin D supplements, vitamin E |
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What You'll Learn
Avoid salt, sugar, and spicy foods
It is common to experience a dip in your iron levels during your period, especially if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness. As such, it is important to be mindful of what you eat during your period.
Firstly, eating foods high in salt can lead to water retention, which can result in bloating. Processed foods, canned foods, overly processed meat, and foods containing too much salt, chemicals, and preservatives can aggravate water retention and bloating during your period. Therefore, lowering the amount of salt you eat can help reduce the risk of bloating.
Secondly, eating too much sugar can cause a spike in energy followed by a crash, which can worsen your mood. This is especially important if you tend to feel depressed or anxious during your period. Sugar can also contribute to bloating and gas. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars.
Lastly, eating spicy foods may cause gas and bloating during your period, especially if you have a sensitive digestive system. However, some claim that spicy foods fight period pain. If you can't bring yourself to give up spicy food, opt for healthier options like fresh chillies.
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Eat iron-rich foods
It's common to experience a dip in your iron levels during your period, especially if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.
Leafy Green Vegetables
Leafy greens such as spinach, kale, and broccoli are excellent sources of iron. They are also rich in fibre and calcium. Spinach, in particular, is a great choice as it helps with iron absorption and is high in magnesium.
Legumes
Legumes, including lentils and beans, are excellent plant-based sources of iron and protein. They are versatile and can be added to various dishes. Legumes are also high in fibre, which can help with digestion and prevent constipation.
Meat and Poultry
Meat and poultry, such as lean red meat and chicken, are great sources of iron and protein. They are easily absorbed by the body, making them an efficient way to boost your iron levels.
Fish and Shellfish
Fish is a nutritious alternative to meat, providing iron, protein, and omega-3 fatty acids. Canned tuna, sardines, haddock, mackerel, and shellfish like clams, oysters, and mussels are particularly good sources of iron.
Grains
Grains such as wild and brown rice, oats, quinoa, and popcorn are not only high in iron but also in fibre. They can help satisfy cravings for chocolate or fast food.
In addition to these specific food suggestions, staying hydrated is crucial during your period. Drinking plenty of water can help prevent water retention, reduce bloating, and curb sugar cravings.
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Consume foods with omega-3 fatty acids
Omega-3 fatty acids are essential nutrients that can help reduce period pain and improve overall health. They are known to have anti-inflammatory properties, which can help relieve symptoms of menstruation such as cramping and bloating.
There are several food sources rich in omega-3 fatty acids that can be incorporated into your diet during your period. Here are some options:
Fish
Fish is an excellent source of omega-3 fatty acids and provides overall nutrition. It effectively reduces the intensity of period pain and can help improve your mood if you experience period-related mood swings. Aim for up to three servings of fish per week. Examples of fish rich in omega-3 include salmon and sardines.
Nuts and Seeds
Nuts and seeds are also rich in omega-3 fatty acids and protein. Walnuts, flax seeds, chia seeds, and nut butter are great options to include in your diet. These provide relief from period cramps and take care of your skin and overall health. Additionally, flaxseed oil can help improve constipation, a common issue during menstruation.
Healthy Oils
Flaxseed oil and fish oil are excellent sources of omega-3 fatty acids. Every 15 millilitres of flaxseed oil contains over 7,000 milligrams of omega-3, providing relief from constipation. Fish oil supplements have also been studied for their potential in reducing endometriosis-associated pain.
Supplements
If you find it challenging to obtain sufficient omega-3 fatty acids from your diet alone, consider taking omega-3 supplements. Studies have shown that daily supplementation with omega-3 capsules can lead to a marked reduction in pain intensity during menstruation.
In addition to the above, staying hydrated is crucial during your period. Drinking plenty of water can help prevent water retention and bloating, which are common discomforts experienced during this time.
Remember, making dietary changes during your period is a personal choice, and it's always a good idea to consult with a healthcare professional or nutritionist to determine the best approach for your specific needs.
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Stay hydrated
Staying hydrated is one of the easiest and most important things you can do for your health, especially during your period. Your body requires water to function properly, from maintaining body temperature to lubricating joints. Drinking enough water throughout the day is particularly important when you are on your period because you tend to lose fluids and get dehydrated.
Dehydration can worsen feelings of fatigue and muscular pain, as enough oxygen is not reaching your red blood cells. This can also cause a drop in blood pressure, reducing your energy levels. A lack of water can also lead to dehydration headaches, a common symptom of menstruation.
Drinking plenty of water can help with alleviating backache and cramps. It can also stop you from retaining water and bloating. Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can also help curb sugar cravings, preventing your glucose levels from spiking and then crashing.
A high-protein diet can help you feel full for longer, reducing cravings for sugary foods. Foods such as lentils and beans are rich in protein and iron, which can improve period discomfort.
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Exercise regularly
Regular exercise is beneficial for both your body and mind, and can help ease some of the common complaints that accompany menstruation. Studies have found that women who exercise regularly are less likely to suffer from menstrual pain, cramps, and mood disturbances. This is because exercise releases "happy" hormones such as serotonin and endorphins, which are natural painkillers.
Exercising during your period may help decrease symptoms like painful cramps. You may decide to reduce the intensity of your workouts if you are feeling fatigued. For example, you could try light cardio, walking, or shorter bouts of aerobic exercise. You could also try yoga a few days before your period, which can help relax your body and potentially reduce symptoms like cramping, breast tenderness, and muscular fatigue and soreness.
If you are feeling unusually tired, you may want to cut back on intense cardiovascular or endurance-type training. You could also eliminate skill and precision training during this time. However, there is no reason to skip out on exercise just because you have your period. In fact, being active might help boost your mood and give you more energy. Try exercising first thing in the morning, before your energy levels go down throughout the day.
Regular aerobic exercise may also lessen symptoms of fatigue and mood swings in the days leading up to your period. It is a great way to elevate your mood and make you feel better.
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Frequently asked questions
It is common to experience a dip in iron levels during your period, especially if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness. Starting a diet that restricts your food choices during this time may worsen these symptoms.
Eating certain foods while on your period, including fruit and leafy vegetables, may reduce symptoms. Foods rich in iron, such as spinach, chicken, and quinoa, can help replenish iron lost through menstrual bleeding. Tofu, eggs, and yogurt are also good sources of protein and can help improve your mood.
It is recommended to avoid foods high in salt, sugar, and spices as they can intensify period symptoms. Alcohol should also be avoided as it can lead to dehydration, headaches, and bloating. While caffeine and red meat are not necessarily off the table, they should be consumed in moderation as they have been linked to increased pain and discomfort during menstruation.
