What to eat during your period?
Period or menstruation is a monthly process of shedding of the uterine lining. The uterus contracts regularly but women do not feel it as the contractions are mild. However, during menstrual period these contractions become more powerful so that the uterine lining could shed. Due to these contractions, blood supply to the uterus is temporarily cut off, releasing chemicals that trigger pain. For this reason, it is normal for women to feel cramps and some pain on their period. Keep in mind, however, that excessive pain that prevents you from going through your normal daily routine can be a reason to get examined.
Now let us look at the food items to eat during your period that can help you with menstrual pain, bloating and other symptoms that occur during your period.
Foods to Eat
1. Water
The level of the hormone progesterone increases during menstruation period, which leads to water and salt retention. As a result, women feel swollen or bloated. If you have felt like you had gained weight, bloating can be the culprit. Drinking plenty of water will help with the bloating and it will also prevent you from getting a dehydration – related headache.
2. Water Rich Fruit
Eating water – rich fruit has multiple benefits. First, it will help with staying hydrated. Secondly, water – rich fruit like melons are natural diuretics which act against bloating. Thirdly, due to the increased progesterone levels, you might get food cravings during your period and fruit can help curb these in a healthy way. Next time you have your period, prepare watermelon and cucumbers as a snack.
3. Popcorn
Another good option for a snack is popcorns. They are a whole grain that raises the serotonin levels in your body. Serotonin is a mood stabilizer. Not only does it help with our feeling and happiness, it is also good for sleeping and eating.
4. Oatmeal
It is recommended for the same reasons as popcorn. In whatever form you consume oatmeal, it helps serotonin regulation. It is also full of fiber, magnesium and zinc. The fiber will keep you feeling full for longer and the minerals ease the cramps by relaxing blood vessels.
5. Beef and Chicken
Your iron level decreases on your period, especially if your flow is heavy. Iron loss can be the reason for feeling weak and lethargic. Beef and chicken are good sources to replenish you iron and protein levels. It also has the side benefit of keeping you full, preventing you from succumbing to your period cravings.
6. Salmon and Rainbow Trout
Salmon and rainbow trout are oily fish, rich in omega-3 which has anti-inflammatory effects. In other words, they are natural pain relievers and will ease your period cramps. Not only are they natural pain relievers, they also have vitamin D which helps the human body to absorb calcium. This in turn will help you with the cramps.
7. Leafy greens
Leafy greens such as kale, spinach and broccolis are high in nutrients and iron which can fight off dizziness and fatigue. If you do not eat meat, these can be a good alternative to red meat and chicken as a source of iron.
9. Dark chocolate
Dark chocolates are a great option for a dessert because they contain fiber, magnesium, iron and zinc. Thus, they have multiple benefits.
10. Yoghurt
Yeast infection can occur around menstruation due to the changes in hormones levels. Hormonal imbalances, especially high levels of estrogen, can cause the fungi to overgrow. Eating pro-biotic food like yoghurt can help the good bacteria that keep the fungi in check.
Other Things to Do
Apart from paying attention to what you eat, you can also try over the counter pain medications to ease your menstrual cramps and symptoms. Applying heat by sunbathing or hot compresses on your lower back can relieve pain. It might be common for some women not to want to do anything during your period but doing moderate exercise releases endorphins. They are chemicals that relieve pain. You can also try certain yoga poses. If there are food that can help you through your period, there are also food that exacerbates your period symptoms. Try to avoid sodium – rich, processed food which will worsen bloating and water retention. Alcohol and sugar are not a good idea either.
One size does not fit all. Some of these tips can have great effects on some but not on others. Try different combination of these tips and find the one that suits you best. I want to remind you again that in case the pain is severe, please consult a professional. Pay attention to your body, take care and love yourself, ladies.
We hope that our article was useful to you. In attachment to a good diet plan, you can also check out our innovative sanitary pads, made to alleviate the discomfort and the cramps caused by your period.
