When it’s that time of the month, the uncomfortable symptoms that come with it make it all the more unbearable. The fatigue, the bloating, the headaches, the mood swings, and, above all else, the period cramps—they all make red days some of the worst days of the month.
While painkillers can help tone the aches and pains down, you might want to look at what you are giving to your body as well. Building healthier habits and making some dietary changes might be what you’re looking for to reduce those painful period symptoms you’ve had to endure over the years.
To support your overall health during menstruation, there are certain foods and nutrients in your diet that you can add to help you feel better. Read on to learn more about them!
Water
Though not technically a food group, water is always important especially during your period. Dehydration during menstruation will only lead to cramps and discomfort. You’ll also have a higher chance of getting dehydration headaches which are common symptoms of periods.
When you’re on your red days, your hormones tend to fluctuate leading to your body retaining more water. This then leads to a bloated belly, constipation, and gas. Drink at least 9 to 10 glasses of water a day during your menstruation as this helps in reducing your bloatedness by flushing away the waste that’s in your system.
Fruits & Vegetables
Fruits and vegetables are the best food groups that will give your body the nutrients it needs. Fruits that are rich in water such as watermelon and cucumber can help reduce swelling and keep you hydrated while sweet fruits like strawberries, plums, and peaches can help curb your sugar cravings. Additionally, these fruits are rich in vitamins that can aid with bloating.
For vegetables, the green leafy type is the best in giving you the iron your body desperately needs during your period. On red days, some may experience a dip in iron levels, especially on heavy flows. Lack of iron can lead to dizziness, fatigue, and body pain. A good serving of spinach, kale, or broccoli should be able to help you with this.
Chicken & Fish
Rich in both protein and iron, chicken and fish are a great addition to your diet while on your period. Eating protein can help you stay full and sated for a longer time when you are menstruating. This helps in curbing cravings so you’re not constantly looking for something to munch on.
Fish like salmon and sardines are also rich in omega-3 fatty acids that help in decreasing menstrual pain. No need to rely on ibuprofen all day anymore! Omega-3s have the potential to help in reducing depression which is good news for those who experience mood swings during their red days.
Aside from fish, you can also try seafood that is high in iron such as clams, oysters, and mussels.
Ginger & Turmeric
If you’re experiencing menstrual cramps, a nice, warm mug of ginger or turmeric tea can alleviate certain period symptoms. With their anti-inflammatory effects, they can help soothe your achy muscles.
Ginger can also help in reducing nausea. However, be careful not to overdo your ginger intake as consuming more than 4 grams in a day can cause stomach aches and heartburn.
Lentils & Beans
Rich in both iron, fiber, and protein, lentils and beans are some of the best meat replacements for vegans and vegetarians. They can also aid you in digestion as they’ve been shown to improve gut health.
Citrus
Not only are lemons, limes, and oranges great alternatives to the sugary treats you love to chew on, they are also packed with fiber and vitamin C that can help you find relief from bloating and mood swings.
They also have a high water content that can keep you hydrated. If you’re experiencing PMS-related nausea and fatigue, a glass of lemon water of an unsweetened or lightly sweetened citrus smoothie should do the trick.
However, keep in mind that too much can irritate your stomach so drink or eat these citrusy drinks and treats in moderation.
Dark Chocolate & Nuts
With high levels of magnesium and iron, dark chocolate is undoubtedly a must in any period diet. It’s great comfort food because who wouldn’t want to savor the rich taste of chocolate during their red days? But, aside from that, it’s also rich in antioxidants.
Stick to plain dark chocolate and skip candies that are full of additives and other ingredients.
Another great healthy snack to munch on is nuts. You can have a handful of them every day without having to worry about whether or not they are unhealthy. Nuts are great sources of omega-3 fatty acids and protein. If you don’t like eating them on their own, you can try creating fun recipes such as a banana nut smoothie or a creamy zucchini soup with walnuts.
Food brings us so much joy, but it can also easily destroy us in ways we are not aware of. So pick meals and snacks that won’t aggravate you, especially when you’re on your period.
A few more reminders: don’t skip meals as this will only worsen nausea and fatigue. Remember to stay hydrated and exercise regularly to relieve menstrual symptoms that food may not be able to help you with.
Lastly, stay on top of your exercise schedule and diet plans to keep the uncomfortable symptoms at bay. These fitness and nutrition apps will come in handy so you can track everything and review your progress.