Although there is much talk about what to do and what not to do during adolescence, especially when you are on your period.
Most people pay little attention to the significance of consuming the right kind of food.
This is crucial because your diet has a direct impact on your hormones.
For example, certain foods may make cramping, mood swings, nausea, and bloating worse, while many other foods may lessen these symptoms and make you feel better.
Food is the first step in maintaining healthy hormone function and could work functions as an aid to naturally heal and balance your hormones.
You could see gradual but noticeable improvements over a few months, along with increased energy and happier hormones.
Foods To Eat during periods
Using the appropriate period products is not the only thing you can do to improve your comfort during that time of the month.
By eating the right foods, you can also reduce your period pain.
Here is a list of foods that will help you get through your period by calming your stomach during that time of the month.
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Water
Even though water is necessary, it is most beneficial for your body to consume throughout the day.
Water aids in maintaining[1] your hydration, lowering the possibility of dehydration and headaches, typical menstrual symptoms.
Drinking adequate water keeps the joints lubricated and reduces joint discomfort.
On the other hand, drinking water helps to keep the mouth healthy and prevent tooth decay.
Additionally, it improves your skin, making it healthier, and also helps the body’s circulation of oxygen.
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Fruits
Fruit consumption might potentially reduce the chances of cramping during periods because of the high vitamin and mineral content present in them.
In addition, juicy fruits will fulfill your sugar cravings and keep you hydrated. They are a great meal choice for menstruating women.
Fruits are healthy foods to consume during periods since they are a wonderful source of nutrients.
These may include[2] folic acid, magnesium, zinc, and phosphorous, as well as vitamins A, C, and E.
They also provide the high-quality fiber that promotes[3] intestinal health and keeps you satisfied for a long time.
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Leafy Green Vegetables
During your period, especially if you have significant bleeding, your iron levels may fall.
For this reason, it’s crucial to eat meals high in iron to replenish[4] your body’s iron stores.
You may do this by including green leafy vegetables in your diet, such as spinach, radish leaves, kale, and parsley.
Additionally, they contain a wealth of minerals, including[5] beta-carotene, folate, and the vitamins A, K, E, C, B1, B2, B3, and B6.
Additionally, they are high in fiber and have a comparatively low-fat content, which prevents you from consuming excessive fats.
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Fatty Fish
Period cramp relief can be obtained from fish’s omega-3 fatty acids.
The mood fluctuations brought on by periods are also lessened[6] by omega-3 supplements.
Fish is one of the greatest meals for the period since it is a great source of protein as well.
The body needs nutrients like protein, iodine, vitamins, and minerals, all of which are found in high concentrations in fish.
Aside from that, it includes[7] vitamin D and omega-3 fatty acids.
Additionally, it could keep your heart healthy by lowering the chance of strokes and heart attacks.
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Dark Chocolate
Dark chocolate is high in antioxidants and magnesium, which eases[8] cramps and mood swings.
Iron, copper, magnesium, and potassium are just a few of the essential[9] elements found in abundance in dark chocolate that your body needs.
In addition, it has more potent antioxidants than the majority of other meals.
Along with reducing oxidation-prone LDL, dark chocolate consumption also enhances[10] insulin sensitivity.
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Yogurt
Yogurt twice daily for six weeks is a certain strategy to strengthen your digestive system.
However, during your period, this fantastic probiotic also functions as an excellent calcium supply which could be lost through menstrual bleeding.
In particular, calcium, B vitamins, and trace minerals are all present[11] in yogurt, which gives your body all of its necessary nutrients.
Additionally, it contains[12] probiotics, which improve digestive health and lessen the signs of gastrointestinal illnesses.
Yogurt provides your body with a variety of vitamins and minerals while also preventing disease.
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Nuts
Due to hormonal shifts, many women report feeling low on energy during their periods.
Nuts may do wonders at such a time. Nutrient-rich nuts can increase your energy and help you avoid feeling fatigued.
Additionally, nuts are a fantastic[13] source of protein and omega-3 fatty acids, which help[6] to calm your muscles.
Indeed, nuts like almonds, cashews, and walnuts are high in fat and several minerals, including vitamin E, magnesium, and selenium, while being low in carbohydrates.
Furthermore, nuts may also comprise[14] polyphenols and anti-oxidants that might help in protecting cells and cholesterol levels.
Weight loss can also be aided by consuming the correct amount of nuts. They could raise good LDL levels while lowering harmful LDL levels.
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Turmeric
A correct diet is crucial[15] to maintain a healthy and pain-free menstrual cycle.
But natural turmeric is the best option because it contains[16] an anti-inflammatory spice that results in less severe effects.
Persistent inflammation that may cause several serious medical diseases could be reduced by turmeric.
Additionally, it increases[17] the brain’s production of the hormone BDNF, which promotes the development of new neurons.
Because it includes curcumin, it has anti-inflammatory and antioxidant properties and shields your heart from several ailments.
Additionally, turmeric possesses[18] anti-cancer characteristics that guard you against several forms of cancer.
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Chicken
The iron and protein that your body requires during your period may be found in abundance[19] in chicken.
Additionally, it is simple to make and could keep your energy levels up when you are menstruating.
It is a fantastic source of amino acids, which may aid in maintaining[20] bone mineral density and helping to develop muscular tissue.
Additionally, it is high in protein, which helps[21] with weight control by making you feel full even when you aren’t eating much.
Furthermore, it includes[22] the amino acid tryptophan, which raises the brain’s amount[23] of serotonin, the “feel-good” hormone.
Selection Of Food To Eat Before And During Period
These tactics could be followed while you are about to reach your period-
During The Menstrual Phase-
Try To Choose Foods High In Iron-
It takes between two and seven days to complete this cycle’s first phase.
Estrogen reaches[24] its peak during this phase and begins to decline again, while progesterone production decreases.
Your uterine wall is losing cells when you get your period.
Therefore, in addition to the blood that is lost, there is also water that contains nutrients[25] like iron, zinc, and magnesium.
Foods high in vitamin C and iron should be consumed[26] together.
Eat fruits and vegetables that are[27] high in water to maintain the body’s fluid balance.
During The Follicular Phase-
Incorporate Foods That Balance Estrogen And Fermentation-
Your estrogen levels are rising while you are in[28] the follicular phase. Immediately following the end of your period.
It may last for about 7 to 10 days. Follicle-stimulating hormone increases at this time, enabling the release of an egg from the ovaries.
You may feel more tired than usual because, even though the hormones are ratcheting up, there aren’t as many of them as there should be.
You should consume cruciferous vegetables (such as kale and cabbage), eggs, seeds, nuts, and fish, as well as fermented foods like kimchi because your body is actively trying to develop a dominant follicle.
Diindolylmethane (DIM), is a phytonutrient that helps[29] restore normal estrogen levels in both sexes, which may be present in abundance in all of the foods listed above.
During The Ovulatory Phase-
Choose Low-Carb, Antioxidant-Rich Foods-
Usually occurring on days 11 and 13 of your cycle, this is the shortest phase[28] and lasts just one to two days.
FSH and luteinizing hormone (LH) levels are rising, and levels of estrogen and testosterone are rising as well.
Your need for energy from quick carbs may decrease since you will feel as though you are full of energy.
During the ovulatory phase, it is advantageous to consume fewer calories and fewer carbohydrates.
Instead, emphasize[30] fruits like coconut, guava, strawberries, and raspberries, as well as vegetables high in fiber like okra and spinach, as well as fruits high in antioxidants.
A good idea is to consume fruits that are anti-inflammatory and high in antioxidants.
During The Luteal Phase-
Increase Your Intake[31] Of Magnesium.
Depending on your cycle, this phase, which lasts just before you enter[32] the menstruation phase, can last anywhere from 11 to 17 days.
Your progesterone levels are currently increasing, which may cause[33] you to feel agitated and prone to mood swings.
You might feel slightly lethargic[34] and depressed because of the hormonal changes that occur during this time (which are more noticeable in those who struggle with PMS).
Conclusion
You may ease period cramps in addition to making dietary adjustments by engaging in light exercise, yoga, using heat patches, and getting a massage.
If you have severe cramping and discomfort, you can also ask your doctor for painkillers.
Your period may become considerably more pleasant and pain-free by implementing some minor dietary and lifestyle adjustments.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Barry M. Popkin, Kristen E. D’Anci, and Irwin H. Rosenberg. Water, Hydration and Health. Nutr Rev. 2010 Aug; 68(8): 439–458.doi: 10.1111/j.1753-4887.2010.00304.x
- Folate (Folic Acid) – Vitamin B9. Available from https://www.hsph.harvard.edu/nutritionsource/folic-acid/
- James M. Lattimer and Mark D. Haub. Effects of Dietary Fiber and Its Components on Metabolic Health. Nutrients. 2010 Dec; 2(12): 1266–1289. Published online 2010 Dec 15. doi: 10.3390/nu2121266
- Iron. Available from https://medlineplus.gov/iron.html
- B Vitamins. Available from https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
- Omega-3 Fatty Acids: An Essential Contribution. Available from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
- Vitamin D. Available from https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
- Magnesium. Available from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- David L. Katz, Kim Doughty, and Ather Ali. Cocoa and Chocolate in Human Health and Disease. Antioxid Redox Signal. 2011 Nov 15; 15(10): 2779–2811.doi: 10.1089/ars.2010.3697
- Davide Grassi, Cristina Lippi, Stefano Necozione, et al. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Clinical Trial Am J Clin Nutr. 2005 Mar;81(3):611-4. doi: 10.1093/ajcn/81.3.611. Available from https://pubmed.ncbi.nlm.nih.gov/15755830/
- Vitamins and minerals. Available from https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals
- Probiotics: What You Need To Know. Available from https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
- Emilio Ros. Health Benefits of Nut Consumption. Nutrients. 2010 Jul; 2(7): 652–682. Published online 2010 Jun 24. doi: 10.3390/nu2070652
- Kanti Bhooshan Pandey and Syed Ibrahim Rizvi. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009 Nov-Dec; 2(5): 270–278. doi: 10.4161/oxim.2.5.9498
- Turmeric. Available from https://www.nccih.nih.gov/health/turmeric
- Sahdeo Prasad and Bharat B. Aggarwal. Chapter 13Turmeric, the Golden Spice. Available from https://www.ncbi.nlm.nih.gov/books/NBK92752/
- BDNF gene. Available from https://medlineplus.gov/genetics/gene/bdnf/
- Javad Sharifi-Rad, Youssef El Rayess, Alain Abi Rizk, et al. Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Front Pharmacol. 2020; 11: 01021. Published online 2020 Sep 15. doi: 10.3389/fphar.2020.01021
- Franca Marangoni, Giovanni Corsello, Claudio Cricelli, et al. Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document. Food Nutr Res. 2015; 59: 10.3402/fnr.v59.27606. Published online 2015 Jun 9. doi: 10.3402/fnr.v59.27606
- Amino acids. Available from https://medlineplus.gov/ency/article/002222.htm
- Protein. Available from https://www.betterhealth.vic.gov.au/health/healthyliving/protein
- Tryptophan. Available from https://medlineplus.gov/ency/article/002332.htm
- Omar A. Bamalan; Marlyn J. Moore; Yasir Al Khalili. Physiology, Serotonin. Last Update: July 9, 2022. Available from https://www.ncbi.nlm.nih.gov/books/NBK545168/
- Benjamin J. Delgado; Wilfredo Lopez-Ojeda. Estrogen. Last Update: June 28, 2022. Available from https://www.ncbi.nlm.nih.gov/books/NBK538260/
- Zinc. Available from https://ods.od.nih.gov/factsheets/Zinc-Consumer/
- Vitamin C. Available from https://medlineplus.gov/vitaminc.html
- Water – a vital nutrient. Available from https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
- Julie E. Holesh; Autumn N. Bass; Megan Lord. Physiology, Ovulation. Last Update: May 8, 2022. Available from https://www.ncbi.nlm.nih.gov/books/NBK441996/
- 3,3′-Diindolylmethane. Available from https://pubchem.ncbi.nlm.nih.gov/compound/3_3_-Diindolylmethane
- Eat these fruits for their anti-inflammatory benefits. Available from https://www.health.harvard.edu/nutrition/eat-these-fruits-for-their-anti-inflammatory-benefits
- Magnesium in diet. Available from https://medlineplus.gov/ency/article/002423.htm
- Menstrual cycle. Available from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle
- I D Glick, S E Bennett. Psychiatric complications of progesterone and oral contraceptives. Review J Clin Psychopharmacol. 1981 Nov;1(6):350-67. doi: 10.1097/00004714-198111000-00003. Available from https://pubmed.ncbi.nlm.nih.gov/7037875/
- Ellen W. Freeman. Treatment of depression associated with the menstrual cycle: premenstrual dysphoria, postpartum depression, and the perimenopause. Dialogues Clin Neurosci. 2002 Jun; 4(2): 177–191.doi: 10.31887/DCNS.2002.4.2/efreeman
- About the Author
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Otella has an experience of around eight years of writing about health and nutrition-related topics. She is a full-time mother and a housewife, and the time she has left after doing her mother and household duties is spent writing for Working for Health as a full-time writer. Her life goal is to raise both her boys into a gentleman, and at the same time, she wants to educate people on how to keep themselves fit by tweaking their daily diet.