Your period can be a challenging time of the month, with symptoms such as cramping, bloating, and fatigue. However, what you eat during this time can have a big impact on how you feel. Studies have shown that certain foods can help alleviate menstrual symptoms, while others can make them worse.
In this blog, we will discuss the best foods to eat during your period to help you feel your best, as well as some foods to avoid. So, if you’re wondering what should i eat during periods, read on to find out.
1. Water: A must-have in the period diet
Drinking enough water is important for overall health, and it can be especially important during your menstrual cycle. During your period, your body loses extra fluids, which can lead to dehydration and worsen symptoms such as cramping and bloating. According to the Institute of Medicine, women should aim to drink about 9 cups (2.2 liters) of fluids per day. This includes water, as well as other beverages such as tea, coffee, and juice.
Staying hydrated can also help to ease menstrual cramps. When the body is dehydrated, it produces more of the chemical prostaglandin, which can cause cramping. Drinking enough water can help to reduce the amount of prostaglandin produced, leading to less severe cramps.
2. Fruits
Eating a variety of fruits can be beneficial during your menstrual cycle. Fruits are a good source of vitamins, minerals, and antioxidants, which can help to improve overall health and well-being.
Fruits such as berries, cherries, and cranberries contain high levels of antioxidants and phytochemicals which help to reduce inflammation in the body. Inflammation can worsen menstrual symptoms such as cramping, bloating, and fatigue.
Additionally, fruits such as oranges, lemons, and other citrus fruits are a good source of vitamin C which may help to reduce menstrual cramps. Vitamin C helps to regulate the production of prostaglandin, which is a chemical that can cause cramping.
Fruits like pineapple and papaya contain enzymes such as bromelain and papain that can help to reduce inflammation and ease menstrual cramps.
It’s important to note that, eating a balanced and nutritious diet that includes a variety of fruits, along with other foods such as whole grains, lean proteins, and healthy fats, is the best way to support overall health and well-being during your menstrual cycle.
3. Leafy green vegetables
Leafy green vegetables such as spinach, kale, and broccoli are high in iron, which can be beneficial during menstruation. Iron is important for the production of hemoglobin, a protein in red blood cells that helps to transport oxygen throughout the body. During menstruation, the body loses extra iron through bleeding, which can lead to anemia in some women. Eating leafy green vegetables can help to replace this lost iron and prevent anemia.
Leafy greens are also high in Vitamin K which helps in blood clotting and also Vitamin K helps in maintaining bone health.
Additionally, leafy green vegetables are a good source of vitamin E, which can help to reduce inflammation in the body. Inflammation can worsen menstrual symptoms such as cramping, bloating, and fatigue.
4. Chicken
Eating chicken during periods can be beneficial as it is a good source of lean protein. Protein is important for maintaining and repairing the body’s tissues, and it can also help to reduce fatigue and improve overall energy levels.
During menstruation, the body loses extra iron through bleeding, which can lead to anemia in some women. Eating lean protein such as chicken can help to replace this lost iron and prevent anemia.
Chicken is also a good source of vitamin B12, which is important for the production of red blood cells. Additionally, chicken is a source of zinc, which is essential for the immune system and can help to reduce inflammation in the body, which can alleviate menstrual symptoms such as cramping and bloating.
5. Fish
Eating fish during your menstrual cycle can be beneficial as it is a good source of omega-3 fatty acids, which can help to reduce inflammation in the body. Inflammation can worsen menstrual symptoms such as cramping, bloating, and fatigue.
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6. Turmeric
Turmeric is a popular spice that has been used for medicinal purposes for centuries. During your menstrual cycle, turmeric may be beneficial due to its anti-inflammatory properties. Inflammation can worsen menstrual symptoms such as cramping, bloating, and fatigue. Curcumin, the active ingredient in turmeric, has been found to reduce inflammation in the body.
Additionally, turmeric can help to alleviate menstrual pain, according to some studies. One study found that curcumin capsules helped to reduce menstrual pain in women with primary dysmenorrhea, a condition characterized by severe menstrual cramps.
Turmeric can be consumed in various ways, you can add it to your food, take it as a supplement, or make turmeric tea. It’s important to note that Turmeric supplements should be taken under medical supervision as they can interact with certain medications.
7. Dark Chocolate
Dark chocolate is rich in antioxidants, which can help to protect the body against damage from free radicals. These antioxidants can also help improve blood flow and reduce inflammation, alleviating menstrual symptoms such as cramping, bloating, and fatigue.
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Dark chocolate is also a good source of magnesium, which can help to reduce menstrual pain and improve muscle function. Furthermore, dark chocolate contains a small amount of caffeine which can boost mood and energy levels. It’s important to note that excessive caffeine intake can lead to negative side effects, so it’s best to consume dark chocolate in moderation.
8. Nuts
Eating nuts during your menstrual cycle can be beneficial as they are a good source of healthy fats, protein, and various vitamins and minerals. Nuts such as almonds, walnuts, and cashews are high in magnesium, which can help to reduce menstrual pain and improve muscle function.
Magnesium is also important for maintaining healthy bones and can help to reduce the risk of osteoporosis. Nuts are also a good source of fiber which can help to alleviate bloating and constipation during the menstrual cycle. Furthermore, Nuts are rich in antioxidants, which can help to protect the body against damage from free radicals and reduce inflammation.
9. Flaxseed oil
Flaxseed oil can be beneficial to consume during your menstrual cycle as it is a rich source of omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties, which can help to reduce menstrual pain, cramping, and bloating. Flaxseed oil is also a rich source of lignin’s, which are phytoestrogens that can help to balance hormones and regulate the menstrual cycle. Additionally, flaxseed oil has been found to help reduce symptoms of premenstrual syndrome (PMS).
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10. Quinoa
Quinoa is a great food to include in your diet during your menstrual cycle as it is a complete source of protein and is rich in various vitamins and minerals. Quinoa is a good source of iron, which can help to prevent anemia and fatigue during the menstrual cycle. Additionally, quinoa is a good source of magnesium, which can help to reduce menstrual pain and improve muscle function.
Quinoa is also a good source of fiber, which can help to alleviate bloating and constipation during the menstrual cycle. Furthermore, Quinoa is rich in antioxidants, which can help to protect the body against damage from free radicals and reduce inflammation.
11. Lentils and beans
Lentils and beans are great foods to include in your diet during your menstrual cycle as they are rich in various vitamins and minerals, including iron, magnesium, and fiber. Iron is essential to produce red blood cells and can help prevent anemia and fatigue during the menstrual cycle. Magnesium can help to reduce menstrual pain and improve muscle function.
Fiber can help to alleviate bloating and constipation during the menstrual cycle. Additionally, lentils and beans are a good source of protein, which can help to keep you feeling full and satisfied.
12. Tofu
Tofu, also known as bean curd, is a great food to include in your diet during your menstrual cycle as it is a good source of protein and is rich in various vitamins and minerals. Tofu is a good source of iron, which can help to prevent anemia and fatigue during the menstrual cycle.
Additionally, tofu is a good source of calcium, which can help to strengthen bones and support the overall health of the body. Tofu is also a good source of magnesium, which can help to reduce menstrual pain and improve muscle function. Furthermore, Tofu is a rich source of isoflavones which are phytoestrogens that can help to balance hormones and regulate the menstrual cycle.
Tofu is also a versatile food that can be prepared in many ways. It can be used in soups, stir-fries, and salads, and can be a great alternative for meat.
Foods to Avoid
1. Salt
2. Sugar
3. Coffee
4. Alcohol
5. Spicy Food
6. Red Meat
Conclusion
What you eat has a huge impact on your overall health including your menstrual cycle and symptoms. Foods like fruits, green leafy vegetables, chicken, fish, turmeric, dark chocolate, nuts, flaxseed oil, quinoa, lentils & beans, tofu and water are all good food to eat during periods. While foods like salt sugar, coffee, alcohol, spicy food and red meat are the bad food to eat during periods.
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