Dante Carrillo
Many people experience uncomfortable symptoms during their period, and certain foods and drinks can either lessen or worsen these symptoms. For example, eating foods high in salt, sugar, and spices can intensify period symptoms, while eating fruit and fish can reduce menstruation discomfort. As such, some people choose to start a diet at the beginning of their period to reduce period pain and improve their overall well-being. This is known as cycle syncing, which involves matching your diet and exercise routine to the four phases of your menstrual cycle.
Should you start a diet on your period?
| Characteristics | Values |
|---|---|
| Exercise | Studies have found that women who exercise regularly are less likely to suffer from menstrual pain, cramps, and mood disturbances. |
| Food cravings | It is common to crave sweets before your period. |
| Healthy diet | A healthy diet is high in vegetables, fruits, nuts, seeds, fish, and other sources of omega-3 foods such as flax or chia seeds, low-fat dairy, proteins such as legumes and eggs, and a variety of whole grains. |
| Whole grains | Whole grains provide steady energy and help regulate blood sugar levels. They are rich in fiber, which can support digestion and reduce bloating. |
| High-protein diet | A high-protein diet can help you feel fuller for longer while reducing cravings for sugary foods. |
| Probiotics | Probiotic-rich foods like yogurt can improve gut health and digestion, and may help fight yeast infections. |
| Iron | It is common to experience a dip in your iron levels during your period, especially if your menstrual flow is heavy. Iron-rich foods include fish, poultry, leafy green vegetables, and red meat. |
| Omega-3 fatty acids | Diets rich in omega-3 fatty acids may reduce the risk of troublesome PMS symptoms. Omega-3s can also help reduce period pain and depression. |
| Calcium | Eating foods with calcium may improve pain and energy levels. |
| Salt | Diets high in salt may lead to water retention, abdominal bloating, breast swelling, and pain. |
| Sugar | Diets high in sugar may lead to blood sugar fluctuations and mood swings. |
| Caffeine | High caffeine intake can cause irritability, poor sleep, and menstrual cramps. |
| Alcohol | Alcohol can dehydrate your body, leading to headaches and bloating. |
| Spicy foods | Spicy foods may irritate your stomach and cause a burning sensation, diarrhea, and nausea, which can adversely affect menstrual symptoms. |
| Water | Drinking plenty of water can help prevent dehydration headaches and bloating during your period. |
| Cycle syncing | Cycle syncing matches your diet and exercise routine to the four phases of your menstrual cycle, which may help you feel more balanced. |
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What You'll Learn
Reduce salt, sugar, and spice intake
Reducing your salt, sugar, and spice intake can help alleviate some of the discomfort associated with your period.
Firstly, salt intake should be reduced to prevent water retention and bloating. Salt causes your body to retain water, which can worsen period bloating. By lowering your salt intake, you can reduce the risk of bloating and feel more comfortable during your period.
Secondly, while it is okay to consume sugar in moderation, excessive sugar intake can lead to blood sugar spikes and crashes, resulting in mood swings and intensified cravings. To satisfy your sweet tooth, opt for natural sugars found in fruits like watermelon, cucumber, and sweet fruits. These water-rich fruits will also help keep you hydrated, reducing the chances of bloating.
Finally, while spices like turmeric are known for their anti-inflammatory properties and can help with PMS symptoms, excessive spice intake can irritate your stomach and cause abdominal distress, stomach pain, diarrhea, and nausea. These issues can adversely affect your menstrual symptoms, so it is important to practice portion control with spices to prevent an upset stomach.
In addition to reducing salt, sugar, and spice intake, increasing your intake of omega-3 fatty acids, found in fish and nuts, can help relieve menstrual cramps, depression, and mood swings. A balanced diet that includes leafy green vegetables, complex carbohydrates, and healthy sources of magnesium and calcium can further help regulate your mood, energy levels, and reduce period pain.
Remember, making dietary changes during your period can help reduce symptoms and satisfy cravings. It is important to listen to your body and make adjustments that work best for you.
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Eat iron-rich 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. Eating iron-rich foods can help to counteract this dip in iron levels.
Iron is an essential trace element in your blood. It is necessary for forming healthy red blood cells, which carry oxygen throughout your body. A deficiency in iron can leave you feeling lethargic and tired.
There are plenty of iron-rich foods to choose from. If you are a meat-eater, lean meat is high in iron and easily absorbed by the body. Chicken is a good source of iron and protein, which can help you stay full and curb cravings. Fish is another great source of iron, as well as being rich in omega-3 fatty acids and protein. Examples of iron-rich fish include tuna, haddock, mackerel, and sardines. Shellfish is also high in iron, with clams being a particularly good source.
For vegetarians and vegans, there are also many iron-rich options. Tofu is a popular source of plant-based iron and can be cooked in a variety of dishes. Legumes, such as lentils and beans, are not only high in iron but also in fibre and are very versatile. Quinoa is another great option, as it is rich in iron, protein, and magnesium. It is also gluten-free and has a low glycemic index, which will help you feel full and energised for longer.
In addition to these specific foods, it is important to eat plenty of green, leafy vegetables such as spinach, kale, and broccoli, as these are also high in iron. Iron-fortified cereals are another good option, especially when paired with low-fat dairy or non-dairy products.
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Consume anti-inflammatory foods
Consuming anti-inflammatory foods is an effective way to reduce inflammation and improve blood flow to the uterus, thereby helping to alleviate menstrual symptoms. Here are some dietary suggestions to incorporate more anti-inflammatory foods into your diet during your period:
Turmeric
Turmeric is a well-known spice with potent anti-inflammatory properties due to its active ingredient, curcumin. A 2015 study found that taking curcumin before your period may alleviate PMS symptoms such as cramping and bloating. Turmeric can be added to various dishes or consumed as a supplement.
Ginger
Ginger, another spice with anti-inflammatory effects, can help soothe achy muscles and reduce nausea, a common symptom during menstruation. Drinking ginger tea is a simple way to benefit from ginger's anti-inflammatory properties. However, it is important not to consume more than 4 grams of ginger per day to avoid potential side effects like heartburn and stomachaches.
Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory benefits, and they are known to reduce the intensity of period pain. Foods rich in omega-3 fatty acids include fish, nuts, flaxseeds, and chia seeds. A diet rich in omega-3 fatty acids can help balance the ratio of omega-6 to omega-3 fatty acids, as Western diets tend to be higher in omega-6 fatty acids, which are associated with inflammation.
Whole Grains
Whole grains, such as brown rice, whole wheat, oats, and quinoa, are recommended during menstruation. They are rich in fiber, which can help reduce bloating and support digestion. Additionally, whole grains contain essential vitamins and minerals, including B vitamins and magnesium, which can help ease menstrual cramps.
Leafy Green Vegetables
Leafy greens like spinach, kale, and broccoli are excellent sources of fiber, iron, and calcium. Iron levels tend to dip during menstruation, leading to fatigue and bodily pain. Therefore, increasing your intake of iron-rich foods can help counteract these effects.
Incorporating these anti-inflammatory foods into your diet during your period can help reduce discomfort and improve overall well-being. It is also important to stay hydrated by drinking plenty of water and herbal teas, which can further aid in reducing bloating and other period-related symptoms.
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Stay hydrated
Staying hydrated is always important, but it can be especially beneficial during your period. The recommended daily water intake is 2.7 litres, and drinking plenty of water can help to replenish body fluids lost through menstrual bleeding. Water also helps to reduce the risk of dehydration headaches, which are a common symptom of menstruation.
Drinking enough water can also prevent water retention and bloating, which are often worsened by a diet high in salt. Water-rich fruits, such as watermelon, are also a great way to stay hydrated and can help to ease period symptoms. High-fibre foods, such as whole grains, can also help to prevent constipation and regulate the digestive tract, reducing bloating.
In addition to water, herbal teas can also contribute to your fluid intake. Ginger tea, for example, has anti-inflammatory properties and can help to soothe achy muscles and reduce nausea, a common symptom of menstruation. Peppermint tea is another option, as it can help to relieve menstrual cramps, nausea, and diarrhoea.
While staying hydrated is important, it's worth noting that alcohol can have the opposite effect, leading to dehydration and worsening symptoms such as headaches and bloating.
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Eat fruits and vegetables
Eating fruits and vegetables is an excellent way to reduce period symptoms. A diet rich in fruits and vegetables can lead to fewer cramps and less abdominal pain during menstruation. Fruits like oranges, lemons, limes, and watermelon are rich in water and fibre, which help prevent constipation and regulate the digestive tract. They also keep you hydrated throughout your cycle, reducing swelling and bloating.
Leafy greens like spinach, kale, and broccoli are rich in fibre, iron, and calcium. They can boost your iron levels, which tend to dip during your period, leading to fatigue, bodily pain, and dizziness. Spinach is also rich in magnesium, which can help reduce menstrual cramps and pain.
Sweet fruits can help curb your sugar cravings without causing a spike and crash in your glucose levels, which can worsen your mood. They are a great alternative to sugary treats and can provide relief from mood swings.
Nuts are another great snack option, as they are rich in omega-3 fatty acids, protein, vitamins, and minerals like magnesium. A high-protein diet can improve food cravings by keeping you fuller for longer, reducing your desire for sugary foods.
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Frequently asked questions
It is recommended to eat foods that are rich in iron, protein, and omega-3 fatty acids, such as fish, chicken, and leafy green vegetables. Consuming iron will help counteract the dip in iron levels that you might experience while menstruating. Whole grains, nuts, and yogurt are also good options.
Foods that are high in salt, sugar, and spices should be avoided as they can intensify period symptoms. Red meat, saturated fats, and caffeine should also be limited as they can contribute to pain and discomfort during your period.
Cycle syncing involves matching your diet and exercise routine to the four phases of your menstrual cycle. This can help reduce period symptoms, improve your mood, and lower stress. For example, you can plan more strenuous activities during your high-energy phase and opt for slower exercises as your period approaches.
