Jeffrey Salazar
Many people experience premenstrual syndrome (PMS) symptoms, such as cravings, mood swings, and bloating, which can make it difficult to stick to a diet. However, certain dietary choices can help alleviate these symptoms. For example, eating complex carbohydrates can increase serotonin levels, improving your mood. Consuming iron-rich foods such as spinach, kale, chicken, and fish can also reduce fatigue and bodily pain. In addition, a diet rich in omega-3 fatty acids, calcium, and vitamin D may reduce the risk of troublesome PMS symptoms.
Is it ok to diet during a period?
| Characteristics | Values |
|---|---|
| Water intake | Increase water intake to prevent dehydration headaches and bloating |
| Sugar intake | Reduce sugar intake to prevent spikes in energy and worsening of mood |
| Salt intake | Lower salt intake to reduce bloating and water retention |
| Caffeine intake | Lower caffeine intake to prevent irritability, poor sleep, and menstrual cramps |
| Alcohol intake | Avoid alcohol as it can deplete the body of PMS-thwarting vitamin B and aggravate fatigue |
| Exercise | Regular exercise releases 'happy' hormones such as serotonin and endorphins, reducing PMS symptoms |
| Food cravings | Eat complex carbohydrates and foods with essential fatty acids to reduce cravings |
| Vitamins | Increase intake of vitamins B6 and B1, and vitamin E to reduce pain and menstrual blood flow |
| Iron | Consume iron-rich foods to counteract the dip in iron levels during menstruation |
| Omega-3 fatty acids | Consume foods rich in omega-3 fatty acids to reduce period pain and depression |
| Anti-inflammatory foods | Eat anti-inflammatory foods such as turmeric, ginger, and cinnamon to improve PMS symptoms |
| Probiotics | Include probiotic-rich foods like yogurt and kombucha tea to fight yeast infections |
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What You'll Learn
Reducing salt, sugar, caffeine and alcohol intake
Reducing salt, sugar, caffeine, and alcohol intake
Salt
Consuming a lot of salt leads to water retention, which can result in bloating. To reduce bloating, avoid adding salt to your foods and eating highly processed foods that contain a lot of sodium.
Sugar
Sugar increases inflammation in the body, and there is a strong association between high inflammation and premenstrual symptoms. This suggests that a high-sugar diet can worsen PMT symptoms. Eating too much sugar can cause a spike in energy followed by a crash, which can worsen your mood. If you tend to feel depressed or anxious during your period, watching your sugar intake can help regulate your mood.
Reducing your sugar intake can positively impact how you feel during your menstrual cycle and throughout your cycle. To reduce your sugar intake, start your day with a low-sugar breakfast. Aim for a breakfast based on protein and fat, such as eggs and avocado or yogurt with nuts and seeds. Eating three balanced meals a day that contain a good source of quality protein, healthy fats, and some complex carbohydrates, such as brown rice and sweet potato, will help keep you full and satisfied and less likely to reach for sugary foods.
Caffeine
Caffeine can cause water retention and bloating, and it can also exacerbate headaches. However, caffeine withdrawal can also cause headaches, so don't cut out coffee completely if you're used to having a few cups a day. Coffee might also cause digestive issues. If you tend to get diarrhea during your period, reducing your coffee intake could help prevent this.
According to a 2014 study, drinking coffee during your period is linked to longer, heavier periods and other irregularities. Researchers believe this is due to the effect of caffeine on reproductive hormones. Caffeine blocks a hormone that can make the blood vessels in the uterus smaller, slowing the flow of blood. Coffee can also cause inflammation and bloating, adding to tummy pain. So, drinking coffee can make cramps worse.
Alcohol
Alcohol can have several negative effects on your body, which may worsen your period symptoms. Alcohol is a diuretic, which means it increases urination and can cause dehydration. Being dehydrated can make cramps worse. Alcohol can also increase the production of estrogen and testosterone in the body, which may 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 that can lead to irregular ovulation and periods. Chronic alcohol use can cause reproductive issues, including difficulty conceiving and complete cessation of the menstrual cycle.
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Increasing omega-3 fatty acids and calcium
While there is no definitive answer to whether it is okay to diet during a period, some foods are recommended to ease the symptoms.
Increasing Omega-3 Fatty Acids
Omega-3 fatty acids are "healthy fats" and essential nutrients that support heart health. They are polyunsaturated fats that perform important functions in the body. They are vital for cell structure and support interactions between cells.
Foods that are rich in omega-3 fatty acids include fatty fish like salmon and mackerel, flaxseed, chia seeds, and nuts. A 2012 study found that omega-3 supplements reduced menstrual pain and improved mood.
Increasing Calcium
Calcium is an essential nutrient for bone health. The recommended daily intake for adults and children over four years old is 1,300 mg.
Calcium-rich foods include dairy products like yogurt, leafy greens like spinach and kale, and tofu.
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Eating complex carbohydrates
It is completely normal to experience food cravings, especially for carbohydrates, in the days leading up to your period. This is due to the drop in serotonin levels, which can be combated by eating complex carbohydrates. Complex carbohydrates are an excellent source of serotonin, which helps to improve your mood and energy levels.
Complex carbohydrates are also a healthier alternative to simple carbohydrates, as they increase serotonin levels for a more extended period and prevent you from overeating later on. Examples of complex carbohydrates include whole grains like brown rice, quinoa, oats, and whole wheat bread. These foods can be paired with tryptophan-rich foods like egg whites, peanuts, and milk to further enhance serotonin production.
Additionally, during your period, your body primarily uses carbohydrates for fuel. So, it is essential to include complex carbohydrates in your diet to maintain your energy levels. However, it is important to note that everyone's digestive system is unique, and what works for one person may not work for another. Listening to your body and consulting with a healthcare professional can help you determine the best approach for your individual needs.
Furthermore, the type of carbohydrates you consume and your body's ability to handle them depend on your training status and body-fat levels. As your hormone levels fluctuate throughout your cycle, your tolerance for carbohydrates may vary. For example, during the luteal phase, your body may be more prone to utilising carbohydrates as fuel, while during the follicular phase, it may shift towards using more fat for fuel.
To summarise, eating complex carbohydrates is an essential part of maintaining your physical and mental health during your period. They can help stabilise your mood, increase your energy, and provide the fuel your body needs. However, remember to listen to your body and consult with a healthcare professional to determine the best diet for your unique needs.
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Consuming more iron, protein and vitamins
Consuming iron-rich foods or taking iron supplements is essential during your period. Due to blood loss during menstruation, people who have periods may need to supplement their iron intake. Iron is an essential nutrient in our blood, and a lack of it can lead to fatigue, bodily pain, and dizziness.
To boost your iron levels, try eating leafy green vegetables such as kale, spinach, and quinoa. These foods are not only rich in iron but also in fibre, calcium, and magnesium. Chicken is another excellent source of iron and protein, as is red meat, although consuming large amounts of red meat may increase the risk of period pain and endometriosis. If you are vegetarian or vegan, lentils and beans are good alternatives.
It is also beneficial to consume foods rich in vitamin C, as this vitamin aids in the absorption of iron. Additionally, omega-3 fatty acids can help reduce period pain and depression, so consider adding fish, nuts, or flaxseeds to your diet.
Finally, a high-protein diet can help curb cravings and improve energy levels. Good sources of protein include chicken, fish, eggs, yoghurt, tofu, and quinoa.
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Reducing bloating and inflammation
While it is generally safe to diet during your period, you may want to consider that hormonal changes can cause the body to retain more water and salt, resulting in bloating. This can be uncomfortable and negatively affect self-confidence. Here are some tips to reduce bloating and inflammation during your period:
Reduce salt intake
Salt can increase the amount of water retained in the body, leading to bloating. Aim to limit your salt intake to 1,500 milligrams per day. Avoid highly processed foods, as they tend to be high in salt, fat, and sugar, which can worsen period symptoms. Instead, opt for cooking meals at home using fresh ingredients to better control your salt intake.
Increase water intake
Drinking plenty of water can help prevent water retention and reduce the chances of bloating. Water-rich fruits like watermelon and cucumber are excellent for staying hydrated.
Exercise regularly
Regular exercise can help improve PMS symptoms, including water retention, which is a common cause of period bloating. Aim for at least 150 minutes of exercise one to two times a week.
Consume anti-inflammatory foods
Incorporate anti-inflammatory foods into your diet, such as turmeric, cinnamon, fennel, and ginger. Turmeric contains curcumin, which has been found to reduce PMS symptoms like cramping and bloating. Ginger has also been shown to improve PMS symptoms and period symptoms, including inflammation.
Take birth control pills
If home remedies do not provide sufficient relief, consider consulting your doctor about taking birth control pills. Birth control can help reduce PMS symptoms, including bloating.
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Frequently asked questions
It is recommended to eat foods rich in omega-3 fatty acids, calcium, magnesium, and B-complex vitamins such as B6 and B1. Some foods that fit this profile include fish, nuts, seeds, and dark chocolate.
It is best to avoid foods high in salt, sugar, and saturated fats, as these can lead to water retention, bloating, and worsened period symptoms. It is also recommended to reduce caffeine intake and avoid spicy foods, as these can cause bloating and exacerbate headaches.
While it is generally safe to maintain a healthy diet during your period, it is important to listen to your body and adjust your diet as needed. Some people may experience increased food cravings or changes in appetite during their period, so it is important to be mindful of your body's needs and not restrict your diet too much.
