So, are the mood swings unbearable now? Same is with the cramps and bloating?
Periods symptoms are sometimes very uncomfortable and very intolerable.
Have you ever wondered why these symptoms show up more extreme form one month, but next it’s all so much easier to handle ? If yes, then read on.
Hormonal fluctuation is the reason for period symptoms such as PMS, mood swings, bloating and cramps, this is the reason our menstrual cycle occurs in the first phase.
What if you get to know about 15 best foods to eat during your periods which could help you in handling your hormonal changes.
You might not know that what you eat throughout your entire menstrual cycle even, well before you start actually bleeding- can make more difference. The reason is our diet has a direct impact on our hormonal balance and certain foods can exacerbate things like mood swings, nausea, cramping and bloating.
Some women are lucky that they find no such symptoms during their period but, for some it’s very hard to pass these days without any pain.
This post is to help you understand how to use food as a resource to balance your hormones and to support your body.
If your periods are unbearable or your cramps are a major disrupted to your normal life and you are not able to attain your school and work place , please consult with a doctor, as there could be more serious health issues causing the extreme symtoms.
And please don’t rest until the doctor whom you consult takes your pain seriously.
Now, coming back to our topic.
So, here is the list of best foods to eat during your periods:
Whole Grains are the greatest source of vitamin B and E as well as magnesium.
Vitamin B plays a role in serotonin production, it is that hormone which can help in moderating your appetite.
Plus, whole grain will also keep your stomach full for a longer time.
2. Spinach and Broccoli
Both these vegetables are high in iron, fibre and magnesium.
As these are leafy green vegetables, they can also reduce symptoms like cramping.
You can steam them, fry them or eat as a salad.
Calcium helps in reducing feelings of depression and anxiety.
Oranges are a great source of Vitamin D which regulates the enzyme that converts the tryptophan into serotonin, the neurotransmitter that helps regulate the mood.
And also together calcium and Vitamin D wards off the PMS symptoms.
Now, before you get so excited, I must clear that the chocolate here I’m talking about is Dark chocolate.
Dark chocolate is a good source of magnesium, which tempers the mood swings and also helps regulate serotonin- happy hormone.
Stick with the chocolate that’s 60% cacao or higher.
If you are carving for the sweets, reach for a piece of fruits.
Fruits provide all the nutrients you need to combat weakness during your periods.
With this the natural sugar in fruits like watermelon, figs and berries also helps alleviate bloating.
During menstruating, your iron levels can take a dip, this is the reason why cravings for iron-rich foods during periods is common.
Kale is the best source of iron.
Instead of eating cheese burgers, choose leafy greens like spinach and kale to replenish your body’s iron supply.
Ofcourse, we cannot eat water but consumption of a good amount of water is very important during your periods.
Staying hydrated can reduce your chances of getting dehydration headaches which is another common symptom of menstruation.
Turmeric is considered as an anti-inflammatory spice and curcumin is its main ingredient.
A Study in 2015 looked at the effects of curcumin on PMS symptoms and the result was that people who took curcumic had less severe symptoms.
Bananas come under one of the best mood boosting fruits.
It is also a good source of vitamin B6, potassium and magnesium, too which helps in reducing water retention and bloat.
They also help regulate the digestive system which is a problem for many women during this period.
Nuts are good for everyone. Many nuts are a rich source of omega-3 fatty acid and are also a great source of protein.
If you don’t feel like eating nuts on their own, I suggest you try butter or salty nuts or else add these to your smoothies.
11. Flaxseed oil
A small study found that consumption of flaxseed oil smoothed constipation, which is a common symptom of menstruation.
However, more research is needed to show how it helps in improving the digestive health.
This is for tea lovers, others can also have.
A warm cup of ginger tea can help improve certain symptoms of menstruation.
A 2018 study found that ginger effectively reduced nausea and vomiting during the first trimester of pregnancy.
Note: do not consume more that 4 grams of ginger in a day, it may cause heartburn and stomach aches.
Tofu is a popular source of protein for vegetarians and vegans.
It’s nutrient values like iron, magnesium and calcium are the reasons that it is the best food to eat during your menstrual cycle.
If you are avoiding dairy foods then Kombucha tea is great and is also more widely available than ever before.
Just take care that you avoid kombucha drinks that contain too much sugar.
Quinoa is gluten free, so it is the best food for those with celiac disease.
It also makes you feel full and energetic for a longer period of time.
I know adjusting our diet to support our hormone fluctuations can be a game changer when it comes to taking charge of an individual’s health but it’s helpful if you struggle with PMS, painful periods or symptoms of hormonal imbalance.
Here, in this post I have shared best vegetarian foods that you can eat during your periods.
Proper diet will help in maintaining the hormonal balance with which there will be less chances of pain or mood swings. I believe this post will be helpful to you.
Do share this with your other female friends and family members.