A lot of women are confused about foods to eat during your period and some to avoid. Some of you might not concern but it’s vital to know what to eat and what not to eat when it comes to your menstrual cycle. Normally, many women have uncomfortable symptoms during menstruation. Some food can lessen those symptoms whereas some might make them even worse. Let’s get to know which foods you should eat during these days.
It’s important to understand your period
I personally believe that you know your menstrual cycle can tell you a lot about your health. Regular periods between puberty and menopause let you know that your body is working normally. Some period problems like irregular or painful periods can be a sign of a serious health issue. Period problems can also cause other health problems, including problems getting pregnant.
Some symtoms women usually face with during their menstrual cycle include:
- abdominal cramps
- mood swings
If you experience any of the symptoms above, adding more certain foods to your diet and removing others will make you feel better.
Foods to eat during your period and foods to avoid
Foods to eat
You should invest in foods like eggs, salmon and spinach that are rich in tryptophan, an essential amino acid used in hormone productions. These will help increase serotonin level, therefore balancing our some of the uncomfortable symptoms during your period.
Also, it’s important for you to make sure that you are getting enough iron to compensate for any loss through bleeding.
Drinking a lot of water is important and this is especially true during your period. Staying hydrated will help reduce your chances of getting dehydration headaches – a very common symptom of menstruation. In addition, drinking plenty of water will also stop your from retaining water and bloating.
Water-rich fruits such as watermelon and cucumber are highly recommended as they are great for staying hydrated. Some sweet fruits will help you curb your sugar cravings without eating a lot of refined sugars. In fact, eating too many refined sugars can cause your glucose level to spike and then crash.
3. Leafy green vegetables
During your period, it’s common to experience a dip in your iron levels, particularly when your menstrual flow is heavy. This might cause fatigue, bodily pain as well as dizziness.
Some leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also a good source of magnesium.
Ginger is my best friend during my period. A warm mug of ginger tea will surely improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which will soothe achy muscles.
Besides, ginger help reduce nausea. Ginger is said to effectively reduced nausea and vomiting during the first trimester of pregnancy. Because it’s safe and relatively cheap, it’s worth trying. However, do not consume too much ginger. Consuming more than 4 grams in one day can cause heartburn and stomachaches.
This is one more among foods to eat during your period. Chicken is another iron and protein-rich food you can add to your diet. As you might know, eating protein is essential for your overall health. This helps you stay full and sated during your period, curbing cravings.
Fish is also listed in the foods to eat during your period. The food is rich in iron, protein and omega-3 fatty acids. Fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron level that you might experience while menstruating. Here I suggest that you should choose to eat salmon during your period.
7. Dark chocolate
I also recommend dark chocolate in the list of foods to eat during your period. Known as tasty and beneficial snack, dark chocolate is rich in iron and magnesium. Normally, a 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake for iron and 58 percent of it for magnesium.
Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. These foods contain magnesium and various vitamins.
If you don’t want to eat nuts on their own, you can try nut butters or nut-based milks or add these ingredients to smoothies. Don’t forget to add nuts as the foods to eat during your period if possible.
A lot of people get yeast infections during or after their menstrual cycle. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections.
In addition, yogurt is also rich in magnesium and other essential nutrients, like calcium. This is one of the most popular foods to eat during your period.
Many of the cravings we have are due to a deficit that we are not providing to our bodies. You should find a multivitamin and take it as soon as possible.
You may concern: Essential oils for women’s health
Foods to avoid
Besides some foods to eat during your period, there are some to avoid. While all foods are OK in moderation, you might want to avoid certain foods that worsen the symptoms of your period.
Consuming lots of salt leads to water retention, which can result in bloating. To reduce bloating, don’t add salt to your foods and avoid highly processed foods that contain a lot of sodium.
It’s OK to have sugar in moderation, but eating too much of it can cause a spike in energy followed by a crash. This can worsen your mood. If you tend to feel moody, depressed, or anxious during your period, watching your sugar intake can help regulate your mood.
Caffeine can cause water retention and bloating. It can also exacerbate headaches. But caffeine withdrawal can cause headaches, too, 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 stop this from happening.
Alcohol can have a number of negative effects on your body, which can exacerbate the symptoms of your period.
For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea.
Above, I have provided you with foods to eat during your period as well as some to avoid. I hope you find my blog helpful. If there is any comment, don’t hesitate to tell me. Finally, thanks for your attention!