Having a period isn’t fun, and it’s during these times of your period that your hormones are at their highest and your mood is at its lowest.
Some women lie down with the heating pad to relieve their cramps, while others lock themselves away for a period of horrible mood swings.
Being the bearer of life carries important responsibilities. During the time of the month, women may experience fatigue, nausea, mood swings, headaches, abdominal cramps, bloating, diarrhea, and a general ill feeling. This does not take into account those women who have problems like polycystic ovary syndrome that makes their cycles heavy or absent.
If there was a way to ease the symptoms you feel from the things you eat and drink during your pregnancy, would you do it? What if eating an apple every day really keeps the doctor away?
Twelve foods that can help during a period
Fortunately, there are a few things you can eat and drink during your time of the month to make your periods easier for you. The good news is that most of these things can already be found in your closet, so you don’t need to spend a lot of money on things. Here are the top ten things to add to your diet during your period.
Ginger is a spice that has been used for all kinds of pain, as it is effective. When you have bloating and cramps associated with your period, you should brew a cup of ginger tea. Ginger’s powerful anti-inflammatory effects can help ease any sore muscles you may be experiencing.
The Journal of Maternal-Fetal and Neonatal Medicine referenced a study done on nauseated ginger in pregnant women. Not only did they find that it helped with both nausea and vomiting, they also found it to be a safe and inexpensive option. The key is to make sure you don’t take in more than four grams in a day, as it can upset your stomach.
2. Fruits rich in water
It is essential to stay well hydrated during the time of the month. Eating fruits that contain a substantial amount of water can help. Plus, the sweet nectar of fruits can help keep those sugar cravings at bay.
Some women crave sugar when they have their periods. This can cause your glucose levels to spike and crash, making you feel awful. Staying hydrated and controlling those cravings will make your period more manageable.
Turmeric it’s getting a lot of hype these days as one of the spices that can fix just about anything. It has anti-inflammatory properties that can help during your period. You can add this spice to your food, take a supplement, or mix it into a tea.
There is a wealth of medical research to back up the claims that this spice is a powerful weapon against pain and swelling due to its anti-inflammatory properties.
4. Flaxseed oil
Did you know that flaxseed oil contains tons of omega-3 fatty acids? You need about 1,600 milligrams per day to fight free radicals, and this provides more than 7,100 milligrams in 15 milliliters. If you fight constipation for a period, this natural oil can help alleviate that problem.
Fish, especially cold-water varieties like salmon, are full of omega-3 fatty acids. Not only is it low in calories and packed with protein, it’s also packed with iron. When you’re menstruating, iron levels can fluctuate, but fish can help you maintain a healthy concentration.
Did you know that eating fish can be as powerful as taking ibuprofen? One study was referenced by the International Journal of Gynecology and Obstetrics. They found that women who ate fish had fewer mood swings, depression, and generally felt better during their period.
Kombucha is a cake, fermented tea which is packed with yeast fighting properties. You should be careful when buying these from the supermarket as many manufacturing companies add tons of sugar. You can easily make this tea from home with a little knowledge.
Those who do not want to consume dairy products such as yogurt to combat yeast can turn to this magical elixir. It is packed with probiotics, antioxidants, and is known to kill harmful bacteria within the body. For a period, you need all the bacterial protection you can get.
Quinoa is a popular grain that is much healthier for you than rice. It has a nutrient profile that no female should ignore. Since you lose iron on your period, you have a lot of iron that can help.
In addition, this grain has protein and magnesium, which will help you with your mood and your cravings. Many people don’t realize that this is a gluten-free grain, so if you have a condition like celiac disease, it won’t make it worse. Also, people with diabetes love that it has a low glycemic index, which means it won’t cause sugar spikes or you feel a crash after eating it.
8. Dark chocolate
Dark chocolate and milk chocolate are not the same. Dark chocolate has less sugar and some benefits that you can’t ignore, especially during your time of the month. Since this bar is packed with magnesium, it can help reduce PMS symptoms, according to a referenced study The National Institute of Health.
Chicken is a low-fat meat packed with protein and is another excellent source of iron. Having enough protein in your diet will help you stay full, improving your overall health. Women need all the help they can get to control cravings when they cycle.
10. Green leafy vegetables
Since you are losing blood during your period, it is not uncommon for your iron levels to drop. Iron loss can make you feel tired and lethargic. Fortunately, eating green leafy vegetables like kale and spinach can help boost iron levels.
Another benefit that comes from spinach is the high levels of magnesium. Magnesium can help with mood swings and put you in a better frame of mind.
11. Lentils and Beans
Have you ever heard the jingle that says, “Beans, beans are good for your heart?” Well, it seems like your heart isn’t the only thing beans are for. Their high iron levels make them a great option when your levels drop too low over a period of time.
They also have so much protein that many people see them as a good meal replacement option. Also, do not forget that they are low in calories and rich in vitamins.
Nuts are great to eat as a snack. They have a high level of protein and are filled with magnesium and other vitamins. Did you know that eating almonds can help with headaches?
Plus, walnuts are packed with omega-3 fatty acids so they can fight free radicals with ease. If eating a handful of walnuts is not your thing, then you can try several varieties of nut butter on the market. Just make sure you get one that is completely natural and has little to no sugar.
Four foods to avoid during a period
You can’t mention the things you can eat without saying what you should avoid. First, you need to watch your salt intake as it can increase bloating. Also, salt is not good for you anyway.
- Sugar – You need to monitor your sugar intake. Giving in to those intense cravings can cause your glucose levels to spike and crash, leaving you feeling awful. Sugar tastes great, but you can get your sweet fix from delicious fruit.
- Caffeine: Caffeine is another product that is not good for your body. It can cause digestive problems, bloating, and headaches. If you are used to consuming coffee and soda every day, you should reduce it, not cut it during your cycle. You may also experience headaches if you don’t have it.
- Alcoholic beverages: Alcohol is another thing to avoid. It can make you dehydrated, leading to problems with your digestive system and causing bloating. Plus, alcohol can make your headaches a lot worse, and you certainly don’t want that in addition to your period.
- Too much spice: Lastly, you should avoid spicy foods. While you may like a good jalapeno or ghost pepper, you don’t want anything that further irritates your stomach and causes diarrhea. This is certainly not the time to experiment if your body isn’t used to eating them yet.
Final thoughts on foods that can help during a period
Having a period is a difficult time for many women. Some seem to cycle for three to four days and get over it quickly, while others suffer for up to seven to eight days. While the foods you eat cannot shorten the number of days you menstruate, it can make symptoms easier to control for a period.