What do you eat during your period days? Is there anything specific you add to your diet during periods? No? Perhaps that’s why you experience unpleasant symptoms like cramps, fatigue, mood swings, and bloating and a painful period every month.
Well, you’re certainly not alone. Many females deal with these discomforts regularly. However, a healthy diet can significantly alleviate these issues and make your period more manageable and healthier.
I understand that sticking to a healthy eating plan can be challenging, especially when you’re already dealing with fatigue and discomfort. But I want to encourage you to try your hardest to eat nutritious foods during your periods. Even minor adjustments can yield significant benefits for you in your period days.
But why is it so important to eat healthy during your period?
When you’re menstruating, your body is going through a lot of changes. It is shedding blood, hormones are undergoing fluctuations, and your body is gearing up for the next cycle. A healthy diet can provide essential nourishment to your body easing the overall experience in your period days.
What foods should I eat in my period days?
Here are some foods that I recommend eating during your period:
- Include lean protein in your diet: Lean protein sources, such as fish, chicken, beans, and lentils, can help you feel full and satisfied. Protein foods are really good for minimizing period cramps. They also provide essential nutrients, such as iron and zinc, which are important for women’s health. Iron can help to reduce fatigue and improve mood, and zinc can help to reduce cramps. So, protein is a must have in your diet while you are on your periods.
- Eat healthy fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can help to reduce inflammation, and improve hormonal balance. Inflammation can contribute to menstrual cramps and other symptoms, so eating healthy fats can help to reduce discomfort on your period days.
- Include yogurt in your diet: Yogurt is a good source of protein, calcium, and probiotics. Probiotics are beneficial bacteria that live in your gut and can help to improve digestive health and reduce bloating. Yogurt can also help to boost your immune system, which can be helpful during menstruation when your body is more vulnerable to infection.
- Eat plenty of fruits and vegetables. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that can help to support your body during menstruation. Some particularly good choices include:
- Leafy greens: Leafy greens, such as spinach, kale, and collard greens, are a good source of iron, magnesium, and calcium. Iron can help alleviate fatigue and boost mood, magnesium may aid in relaxing muscles and alleviating cramps, while calcium can assist in hormone regulation.
- Berries: Berries are a good source of antioxidants, which can help to reduce inflammation and protect against cell damage.
- Bananas: Bananas are a good source of potassium, which can help alleviate bloating and water retention.
- Watermelon: Watermelon is a good source of water and electrolytes, which can help to keep you hydrated and prevent dehydration
- Papaya and pineapple: Papaya and pineapple contain enzymes that can help to improve digestion and reduce bloating.
Is there anything I should avoid eating during my menstruation cycle?
Yes, there are a few things that might make you feel satisfied for first but may have consequences. Try avoiding these foods in your diet to elevate the comfort in your periods.
- Spicy Foods: Let’s say you’re enjoying a delicious meal of your favourite spicy curry. Your taste buds are dancing with delight, but your stomach isn’t feeling quite as happy. This is because the heat from the spices intensifies, and you feel a familiar discomfort brewing within you. Bloating, cramps, adding to the already challenging time of your menstrual cycle and contributing to a more painful period.
- Processed Food: Your favourite pack of chips might provide momentary comfort, but it can wreak havoc on your digestion. Processed foods are often loaded with unhealthy fats, sodium, and other harmful chemicals that can further strain your body and digestion, making it more difficult for your tummy to process food effectively. To ease digestion and make your period days more bearable, it’s best to avoid processed foods as much as possible. Remember, a healthy digestive system plays a crucial role in maintaining and regulating your menstrual cycle.
- Sugar Foods: The slice of the chocolate cake that you crave for may actually end up making you more irritable and prone to mood swings. This is because your brain relies on a stable supply of glucose for optimal functioning. A sudden spike of the sugar level in your body may result in inflammation and worsen your menstruation cramps, making it more intense and uncomfortable.
In addition to eating a healthy diet, it is also important to stay hydrated during your periods. Drink plenty of water and other unsweetened fluids throughout the day. Follow these tips to have a happy period!
