What are the recommended foods to

consume during your menstrual cycle?

The Impact of Diet on Menstrual Symptoms

Surprisingly, the food you consume can have an impact on your menstrual cycle and related symptoms. Including certain foods in your diet can help alleviate period symptoms, while others can worsen them. Opting for nutrient-rich foods that are abundant in vitamins and minerals like iron and magnesium can help prevent iron deficiency. On the other hand, it's advisable to steer clear of foods that can contribute to bloating and inflammation, such as processed foods and sugary treats.

Top Foods to Include in Your Diet During Menstruation

1. Hydration

Staying hydrated is crucial during menstruation as it helps alleviate symptoms like headaches, fatigue, bloating, and water retention. Aim to drink at least eight glasses of water per day.

2. Ginger

Incorporate ginger into your diet as it possesses anti-inflammatory properties that can reduce uterine cramps. It is also effective in relieving nausea. Consume ginger candy or drink ginger tea in moderation (around 4 grams per day).

3. Chicken

Lean sources of protein like grilled chicken are beneficial throughout the menstrual cycle. Chicken is rich in natural iron and helps alleviate period cramps. Avoid fried chicken and other high-fat foods that can disrupt hormone levels.

4. Fish

Include fish such as salmon, tuna, or oysters in your diet. These varieties are rich in Omega-3 fatty acids, which act as antioxidants and reduce inflammation. Omega-3 helps relax the uterus, alleviating period cramps.

5. Turmeric

Turmeric is a natural anti-inflammatory spice that helps prevent painful uterine contractions. Take 50-200mg of turmeric daily outside of menstruation, and consider increasing the dosage during your period to combat cramping and pain.

6. Quinoa

Quinoa is a nutrient-rich grain that contains iron, magnesium, protein, and vitamin B-12. It helps regulate mood, boosts energy levels, and maintains a healthy blood sugar level due to its high fiber content.

7. Yogurt

Yogurt helps regulate calcium levels, reducing bloating and mood swings during menstruation. It also aids in muscle relaxation. Additionally, consuming yogurt can promote the growth of beneficial bacteria, which helps fight yeast infections associated with periods.

Foods to Limit or Avoid During Menstruation

1. Excessive Sodium

Limit your intake of salt during your period as it can lead to fluid retention and bloating. High sodium levels can also exacerbate cramping. Focus on hydrating your body instead of dehydrating it further.

2. Caffeine

Although caffeine provides a temporary energy boost, it is not ideal during your period. Studies suggest that caffeine can worsen premenstrual syndrome (PMS) symptoms. Additionally, the acidity in coffee can increase intestinal irritation, leading to diarrhea and potential dehydration.

3. Added Sugar

Consuming high amounts of sugar increases inflammation in the body and raises blood sugar levels. This can intensify menstrual cramps and discomfort. Opt for natural sugars found in fruits instead.

4. Alcohol

Moderate alcohol consumption is generally considered safe, but heavy drinking during your period can amplify PMS symptoms. Alcohol can also affect hormone levels, potentially causing mood swings. Practice moderation and be mindful of your body's response.

Tips for Managing and Relieving Period Symptoms

1. Period Underwear

Period underwear has gained popularity as a natural and eco-friendly alternative to pads and tampons. Available in various absorbency levels, period underwear offers convenience and eliminates the need for frequent trips to the store. Simply wash and reuse them, reducing waste and the risk of toxic shock syndrome.

2. Heat Therapy

Applying heat patches to your abdominal area can provide relief from menstrual cramps. These adhesive patches deliver consistent heat for up to 12 hours, helping to relax muscles and alleviate pain. However, it's important not to use heat patches while sleeping.

3. Exercise

Despite feeling less motivated, engaging in regular exercise during your period can offer significant benefits. Exercise releases endorphins, which boost mood and reduce cramping by improving blood flow. Choose activities that you enjoy and adjust the intensity to your comfort level.

In conclusion, with a balanced diet, heat therapy, and alternative period products like period underwear, you can better manage your menstrual symptoms and go about your daily activities with minimal disruption. Additionally, making eco-friendly choices such as using reusable menstrual products helps reduce waste and lowers the risk of infections.