The terminology for periods was introduced as the menstrual cycle, which is a natural process in a female body. It’s like your uterus sheds its lining every month to make way for a pregnancy; this generally causes bleeding. Though periods are normal in a woman’s life, they may again prove a source of discomfort and pain. Some women may experience cramps, bloating, mood swings, and fatigue during their cycles. However, what most of us do not know is that what we eat large reaches how we feel during this period. The paper will highlight the kind of food to eat in order to make the period suck less.
Foods to Eat During Your Period
Foods Rich in Iron
Iron is a vital mineral responsible for producing red blood cells, which carry oxygen throughout the body. During menstruation, women lose a significant amount of blood, which can lead to a decrease in iron levels. Consuming iron-rich foods can help replenish iron stores and prevent anemia (a condition characterized by fatigue and weakness). Foods rich in iron include spinach, red meat, seafood, beans, and fortified cereals.
Foods High in Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties that can help reduce period cramps and regulate hormone levels, thereby alleviating mood swings. Foods rich in omega-3 fatty acids include salmon, tuna, walnuts, and flaxseeds. These healthy fats can help manage the discomfort accompanying menstruation by reducing inflammation and promoting overall health.
Complex Carbohydrates
During menstruation, women require more energy to compensate for the increased metabolic rate. Complex carbohydrates take longer to digest and provide sustained energy, keeping individuals full and satisfied for longer periods. Examples of complex carbohydrates include whole grains, fruits, and vegetables. Consuming these foods can help maintain energy levels and support overall health during menstruation.
Dark Chocolate
For those experiencing sweet cravings during their period, dark chocolate is a healthier option than sugary treats. Dark chocolate contains magnesium, which can help alleviate period-related headaches and fatigue. Additionally, dark chocolate contains mood-boosting compounds that can help with PMS symptoms. To maximize the benefits, opt for dark chocolate with a high cocoa content.
Calcium-Rich Foods
Calcium is an essential mineral that can help alleviate period cramps. Studies have shown that women with higher calcium intake experience less severe menstrual pain. Foods rich in calcium include milk, cheese, yogurt, and leafy green vegetables. Incorporating these foods into one’s diet can help manage menstrual pain and support overall health.
Herbal Teas
Certain herbal teas, like chamomile and ginger, have anti-inflammatory properties that can help alleviate period cramps and bloating. They can also promote relaxation and improve mood during menstruation. Popular herbal teas for menstrual support include chamomile, ginger, peppermint, and raspberry leaf tea.
Foods to Avoid During Your Period
Processed and High-Fat Foods:
Processed and high-fat foods are notorious for worsening period symptoms. These foods can cause inflammation in the body, leading to more pronounced cramps and bloating. Additionally, high-fat foods can slow down digestion, further contributing to bloating and discomfort. To minimize these symptoms, it is recommended to avoid foods such as chips, fast food, and fried foods during menstruation.
Caffeine and Alcohol:
Caffeine and alcohol can disrupt hormone levels and worsen PMS symptoms. Both substances can cause dehydration, which can lead to fatigue and irritability during your period. Moreover, caffeine can increase cortisol levels, leading to heightened stress and anxiety. To reduce menstrual discomfort, it is advisable to limit or avoid caffeine and alcohol during your period.
Sugary Foods and Drinks:
Sugary foods and drinks can cause a spike in blood sugar levels, leading to mood swings and fatigue. They can also worsen period cramps and bloating. Consuming large amounts of sugar can also lead to an energy crash, further contributing to fatigue and irritability. To minimize these symptoms, it is best to avoid or limit sugary foods and drinks during your period.
Salty Foods:
High-sodium foods can cause water retention, leading to bloating and discomfort during your period. Consuming large amounts of sodium can also lead to dehydration, which can further exacerbate fatigue and irritability. To reduce bloating and discomfort, it is best to opt for low-sodium options and avoid adding extra salt to your meals during this time.
Conclusion
The fact is that how you feel during this period largely depends on what you eat. Eating a well-balanced diet that is rich in iron, omega-3 fatty acids, complex carbohydrates, and calcium can help alleviate the symptoms of your period and promote your well-being. Other foods that are best avoided or minimized in your diet during this time are processed foods, high fat foods, saturated caffeine, either liquor or sugar-laden foods, and very salty foods. Also, remember to stay hydrated and let yourself have foods you crave. Make your period suck less—feel better and have a better time of the month—by just making a few dietary changes.
