Menses can be a challenging time for many women, often accompanied by pain and discomfort. But, do you know various studies have concluded that foods play a major role in controlling and exacerbating conditions of periods? If we increase the consumption of certain foods and decrease the intake of a few food items, we can alleviate the discomfort associated with periods.
In this comprehensive blog post, we will explore what to eat and what to avoid during your periods. It covers expert-recommended foods you should include in your diet and foods that should be excluded from your diet to help you alleviate menstrual symptoms and promote a more comfortable cycle.
A] What do Women Typically Face During their Periods, and how does Food Influence their Conditions?
During menses, women typically experience various physical and mental discomforts, such as pain, fatigue, and mood swings. Besides, they face other discomforts, like lower abdomen cramps, lower back pain, tender breasts, bloating, headaches, insomnia, and extreme food cravings. Many women get heavy menstrual bleeding, which exhausts them physically and mentally.
Various studies and research demonstrate the impact of food on menstrual conditions. Certain foods work as a soothing agent and help alleviate menstrual problems, such as inflammation, cramps, and much more. However, some foods act as villains for menstrual woes and make the condition worse.
B] What to Eat During Menstrual Periods? Exploring Experts’ Recommended Food Options
1. Iron-Rich Foods
Iron is an essential nutrient for women, helping them fight menstruation fatigue and lightheadedness. Iron-rich foods also supplement the existing iron deficiency as women, during their periods, tend to lose iron. It also helps alleviate body pain and dizziness that women experience during their monthly cycle. Leafy greens (spinach, kale), lentils, beans, lean meats, and fish are great sources of iron. So, it is always advised to include iron-rich foods in the diet.
2. Magnesium-Packed Foods
Magnesium-packed foods are must-have foods that must be included in every woman’s diet. It helps alleviate major discomforts like mood swings, cramps, and other period-related issues. It also relaxes your muscles and calms you down. In addition, it reduces the production of prostaglandins (a hormone responsible for pain) and increases the level of serotonin to uplift your mood. Food sources like dark chocolate, nuts, seeds, bananas, peanuts, edamame, spinach, and black beans are packed with magnesium.
3. Anti-inflammatory Foods
Inflammation is one of the main causes of period pain and bloating. Anti-inflammatory foods can help reduce swelling, ease cramps, and naturally balance hormones. Fatty fish like salmon and sardines are rich in omega-3 fatty acids, which reduce inflammation and alleviate period pain. Turmeric contains curcumin, a natural anti-inflammatory compound that helps relieve cramps, while ginger soothes menstrual pain and digestive discomfort. Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants that fight inflammation.
4. Hydrating Foods & Drinks
Staying hydrated during menstruation is crucial, as dehydration can worsen bloating, cramps, headaches, and fatigue. Drinking plenty of fluids and consuming hydrating foods can keep your body balanced. Water is the best way to stay hydrated and flush out toxins, while herbal teas like ginger, peppermint, and chamomile reduce cramps and promote relaxation. Coconut water replenishes lost electrolytes and prevents dehydration.
5. Gut-Friendly & Fiber-Rich Foods
Bloating and digestive issues are common during periods due to hormonal fluctuations. Fibre-rich and gut-friendly foods can support digestion, regulate bowel movements, and reduce discomfort. Whole grains like quinoa, oats, and brown rice provide sustained energy and aid digestion. Probiotic foods such as yoghurt, kefir, kimchi, and sauerkraut promote healthy gut bacteria and improve digestion. Fruits like apples, pears, and berries are rich in fibre and antioxidants that help with bloating.
6. Energy-Boosting Foods
Menstrual fatigue is common due to hormonal changes and blood loss. Eating energy-boosting foods can help you stay active and focused throughout your period. Complex carbohydrates, such as sweet potatoes and whole grains, provide long-lasting energy. Also, protein sources like eggs, lean meats, and tofu help stabilise blood sugar levels and prevent energy crashes. Nuts and seeds are packed with healthy fats and protein, offering sustained energy. Dark chocolate provides magnesium and natural energy. Green leafy vegetables help combat iron deficiency. Including these foods in your meals can help maintain energy levels and reduce menstrual fatigue.
Want to know what food to eat and avoid during periods? Consult us!
C] Foods to Avoid During Periods: Expert’s Recommendation
1. Caffeinated Beverages
Caffeinated beverages are one of the most suggested food items to avoid during periods. They constrict your blood vessels and further unbalance your hormonal stability, leading to more cramps and mood swings. Coffee and energy drinks reduce your uterine blood flow and worsen your cramps. It also causes bloating and inflammation. In addition, soft drinks with high caffeine dehydrate your body, worsening bloating. To minimise period discomfort, Dr. Shreya Prabhoo, a renowned gynaecologist in Andheri, advises against consuming caffeinated foods.
2. Sugary & Processed Foods
Having too much sugary and processed foods during your period can cause bloating, inflammation, and mood swings, making periods worse. Cakes, cookies, and pastries raise blood sugar levels, leading to mood swings and lethargy. In addition, sugary cereals, candy, and chocolates with added sugar contain high amounts of sugar, leading to potential energy crashes and worsening premenstrual conditions. So, consume them in moderation or avoid these foods during your period if possible.
3. High-Sodium Foods
Hormonal fluctuations during periods lead to water retention in body tissues. If you additionally consume high-sodium foods, it can cause visible swelling in the body due to increased water retention. Processed fast foods and packaged snacks are high in sodium, worsening conditions due to increased water retention. Instant noodles and canned soups are also high-sodium products, and consumption leads to more hormonal instability and causes bloating. So, refrain from high-sodium foods and include whole grains, fresh vegetables, and low-sodium foods in your diet.
4. Fatty & Fried Foods
Fatty and fried foods increase estrogen levels and prostaglandins, which further increase blood flow and period pain. Fried foods, like french fries and deep-fried snacks, contain trans-fat, causing an increase in estrogen and thus elevating mood swings. Processed meats and heavy cream-bashed dishes can cause excess bleeding and cramps due to high iron and prostaglandin content. So, try to resist your craving for these fatty and fried foods to prevent discomfort.
5. Alcohol & Carbonated Drinks
Alcohol and carbonated drinks can worsen period symptoms. Alcohol dehydrates the body, leading to bloating, headaches, and fatigue. It also disrupts hormone balance. Carbonated drinks cause gas and bloating, intensifying discomfort. Both can interfere with digestion and worsen cramps. So, stay away from these drinks during your periods and opt for herbal teas, coconut water, or infused water instead to stay hydrated and ease menstrual discomfort.
Conclusion
So, here we are. We have explored what to eat during periods and foods to avoid during periods. If you are on your period, try to incorporate expert-suggested foods and avoid those foods that exacerbate your menstrual discomforts. Also, try to hydrate yourself as much as possible to keep up your body’s water demands. If you are having menstrual cycle problems, such as severe pain, heavy bleeding, cramps that getting worse, and unusual vaginal bleeding, it is better to seek professional help.
Dr Shreya Prabhoo is a renowned and leading gynaecologist in Andheri, Mumbai. She offers comprehensive treatments for any unusual menstrual conditions. She is sought after for her compassionate and cost-effective gynaecologic treatments. Book your appointment in Andheri today!
Dr. Shreya Prabhoo (MBBS, DGO, DNB, MRCOG, FICOG, MNAMS) is a highly respected Consultant Obstetrician and Gynecologist based in Mumbai.