What a woman should eat during her period

During your menstrual cycle, your body goes through changes due to the hormonal surges. It is good to keep a check on the kind of food that you take during this time to reduce the discomfort that you feel. Cramping is a common symptom that is also accompanied by bloating, generally feeling heavy and gas. […]

During your menstrual cycle, your body goes through changes due to the hormonal surges. It is good to keep a check on the kind of food that you take during this time to reduce the discomfort that you feel. Cramping is a common symptom that is also accompanied by bloating, generally feeling heavy and gas. To avoid aggravating these symptoms and making you feel more at discomfort, it might be good to watch what foods can trigger these symptoms during your period and also in general. Knowing this can help since you will be aware of what to avoid and what to eat.

Foods to Lessen Bloating

During your menstrual cycle, you retain fluids in your body, making you feel bloated, and sodium aggravates this. Eating less sodium and drinking more water may help make you feel less bloated. Eating spicy foods may also help you feel less bloated, since spicy foods such as cayenne pepper may act as vasodilators, which may improve blood circulation.

Vitamins

Foods rich in minerals such as magnesium may help with premenstrual syndrome (PMS) relief. If there are no magnesium food sources readily available, you can take 200 mg of magnesium through multivitamin tablets. Foods rich in calcium help reduce symptoms related to PMS. A study by the Columbia University College of Physicians and Surgeons found that increased calcium intake reduced women’s PMS symptoms. Adequate levels of calcium intake for women 19 to 50 years old is 1,000 mg per day.

Frequency of Eating

Irritability may be due to low blood sugar, and eating more throughout the day may help alleviate this. Dividing your meal into small portions may also helps lessen indigestion. Your weight fluctuates during your cycle, and eating lightly will help you control your weight, even when you respond to food cravings.

Snacks

Snack on fruits and vegetables when cravings arise, instead of eating comfort foods like sweets. Enjoy fruits that are seasonal. Fresh fruit is a good source of vitamins and fibre. Most vegetables are rich in vitamins and minerals. Particularly good ones for women with menstrual problems are root vegetables and the green leafy varieties. Make fresh vegetables the mainstay of your diet.

Protein

Protein may have properties that balance hormones. Protein sources like meat help reduce iron deficiency. Women lose iron when they have their period, which is why it is important to replenish the iron needed for body processes. Fish is a source of protein as well as omega-3 fatty acids, which has properties to lessen inflammation in the body.

Checking what you are eating should not be restricted to your menstrual cycle alone. It might be good to have a good healthy diet on a regular basis so that the symptoms of cramping and bloating are reduced to some extent during your cycles too. A healthy diet will help you have a smooth and less painful period.