Nutrition & Period - Q&A
How does what we eat affect our cycle?
The food you eat and your menstrual cycle have a complementary relationship. Your diet can affect how your reproductive system functions, while menstruation affects your need and use of micronutrients (i.e. vitamins and minerals).
For example, diets rich in omega-3 fatty acids, calcium and vitamin D; and low in animal fats, salt and caffeine may reduce the risk of troublesome PMS and Menstrual symptoms.
In addition to food; exercise, sleep and sunshine play a vital role in our general health and may help to improve our menstrual health as well.
What are foods that help with PMS? What are foods to avoid during PMS?
Eat a variety of fruits and vegetables & Focus on leafy greens; like kale, spinach or Swiss chard as they are rich in iron and B vitamins, which can help prevent fatigue.
Eat more calcium/low–fat dairy.
Get your vitamin D. Upping your vitamin D can help reduce PMS symptoms.
Snack on nuts. Nuts are rich in omega-3 fatty acids and help you feel full longer.
Eat complex carbs. Foods that have complex carbohydrates consist of three or more natural sugars and are rich in fiber. These foods enter the bloodstream gradually, causing only a moderate rise in insulin levels, which can help stabilize your mood and keep your cravings under control. Try sweet potatoes, lentils, potatoes and unprocessed oats.
Eat whole grains.
Shifting levels of estrogen and progesterone can decrease amounts of serotonin in the brain, which can affect your mood and trigger depression, anxiety or irritability.
I recommend my patients eat whole grains when they feel down, rather than using simple sugar to boost mood and feel fuller.
Limit alcohol. While it’s tempting to have a drink to help you relax, alcohol can disrupt your sleep.
Limit caffeine. It’s easy to reach for some hot coffee to stay alert, but too much caffeine can also disrupt sleep and contribute to PMS symptoms.
Eat iron-rich foods such as lean meats. You need to increase iron intake before and during your period to replace what you lose each month. A diet that includes iron-rich foods may help you avoid anemia.
3. What should we eat when we are on our Periods? What should avoid eating during our periods?
Some foods can lessen the uncomfortable symptoms of menstruation, while other foods can make them worse.
Foods to eat:
1. Water
Staying hydrated can:
- reduce your chances of getting dehydration headache, a common symptom of menstruation.
- reduce water retention with bloating.
2. Fruit and Vegetables
- Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated.
- Sweet fruits can satisfy your sugar cravings without eating a lot of refined sugars
3. Green leafy vegetables
It’s common to experience a drop of iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness.
Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium.
4. Ginger and Peppermint Tea
A warm mug of ginger or peppermint tea can relieve menstrual cramps, nausea, and diarrhea.
5. Chicken
Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full during your period.
6. Fish
Fish is rich in iron, protein, and omega-.
Omega-3s can reduce the intensity of period pain, and can also reduce depression.
7. Turmeric
Turmeric is known as an anti-inflammatory spice, and reduces the symptoms.
8. Dark chocolate
Aside from being tasty, dark chocolate is rich in iron and magnesium.
9. Nuts
Most nuts are rich in omega-3 fatty acids, protein, magnesium and various vitamins.
10. Flaxseed oil
Flaxseed oil soothed constipation, a common symptom of menstruation.
11. Quinoa
Quinoa is rich in nutrients such as iron, protein, and magnesium.
It has a low glycemic index, which means you’re likely to feel full and have energy for a long time after eating it.
12. Lentils and beans
Lentils and beans are rich in protein and iron, so they’re good meat replacements for vegans and vegetarians.
13. Tofu
A popular source of protein for vegetarians and vegans. It’s rich in iron, magnesium, and calcium.
14. Yogurt
Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections.
Yogurt is also rich in magnesium and calcium.
15. Kombucha
Yogurt isn’t the only probiotic-rich food with yeast-fighting benefits.
If you’re avoiding dairy, kombucha tea is a great fermented food that’s more widely available than ever before.
However, try to avoid kombucha drinks that contain too much sugar.
Foods to avoid
While all foods are OK in moderation, you might want to avoid certain foods that worsen the symptoms of your period.
1. Salt
To reduce water retention and bloating, don’t add salt to your foods and avoid highly processed foods that contain a lot of sodium.
2. Sugar
It’s OK to have sugar in moderation, but eating too much of it can cause a spike in energy followed by a crash,and this can worsen your mood.
If you tend to feel moody, depressed, or anxious during your period, watching your sugar intake can help regulate your mood.
3. Coffee
Caffeine can cause water retention and bloating.
Coffee might also cause digestive issues. If you tend to get diarrhea during your period, reducing your coffee intake could stop this from happening.
It can also cause headaches. However, caffeine withdrawal can cause headaches too, so don’t cut out coffee completely if you’re used to having 1 or 2 cups a day.
4. Alcohol
Alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea.
5. Spicy foods
Many people find that spicy foods upset their stomachs, giving them diarrhea, stomach pain, and even nausea.
If your stomach struggles to tolerate spicy foods, it might be best to avoid them during your period.
6. Red meat
During your period, your body produces prostaglandins. These compounds help your uterus contract and get rid of the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins cause cramps.
Red meat may be high in iron, but it is also high in prostaglandins and should be limited during menstruation.
7. Foods you don’t tolerate well
If you’re lactose intolerant, you might occasionally treat yourself to a milkshake, regardless. But during your period, it’s especially important to avoid the foods that can trigger issues in your body.
Eating these foods can cause nausea, constipation, or diarrhea, which will only add to your discomfort when you’re having a painful period.
4. Why do we get craving during PMS, and what is a good way to deal with them?
Just before your period comes, the hormone Progesterone peaks; and this is associated with a bigger appetite and cravings.
Since your mood is low from the hormonal shifts, you might feel the need for comfort food such as high-fat or sweet foods to satisfy an emotional need.
Tips for dealing with period hunger
Usually, a small amount of the desired food is enough to satisfy cravings. A small piece of chocolate or three fries may be all you need.
Try to choose healthy snacks and alternatives: If you crave sweets, go for a fruit or dark chocolate. If you crave salty, go for whole-grain crackers or vegetables with hummus or labneh.
Focus on eating small, frequent meals
A protein-rich snack with some carbs helps, such as half of a turkey sandwich, a banana with a tablespoon of peanut butter, a cheese slice with few grapes or a handful of almonds with raisins
Exercising, walking, or moving around will increase your serotonin levels
Staying hydrated with plenty of water reduce cravings too
5. Is it normal to gain weight when you have your period or are PMS-ing? Are there ways to avoid this?
Fluid retention is common in the days leading up to a woman’s period because certain hormones encourage the body to hold salt (sodium). The more sodium the body holds, the more fluid is retained in the tissues. You can gain 0.5 to 2 kilograms from water retention, but it will go away after a few days after your period starts.
You can control water retention and bloating through:
Reducing salt:
Drinking plenty of water.
Limiting the intake of caffeine
Abstaining from alcohol
6. A lot of women when they are on their period are in let go mode and eat whatever they want. Does this contribute to an overall weight gain? Or are the days where we are on our periods, days that “don't count”
Studies have found changes in RMR during the menstrual cycle but results are limited, inconsistent, and depend entirely on the person. Typically, there is a slightly higher RMR during the luteal phase before your period (PMS time).
Those changes in the metabolic rate aren’t enough to increase the number of calories the body burns, nor do they increase the calorie requirements per day.
Some people have cravings or are hungrier at this time, which may lead to overconsumption of food and sometimes weight gain. Remember that moderation and balance are key; there are no days that “do not count”, even the period days.
7. Is there such a thing as a menstrual cycle diet?
There is a concept known as “Cycle Syncing”, which states that hormone fluctuations over the monthly menstrual cycle plays a crucial role in our body’s responses. They affect our emotional status, appetite, thought processes, and so much more.
The idea is for women to align or “sync” their diet plan, exercise regimen and other areas such as intercourse and fertility, with their menstrual cycle’s 4 phases (menstrual, follicular, ovulatory and luteal). It is a way to maximize their hormonal power and listen to their bodies.
Scientific studies about “Cycle syncing” are old or weak, but advocates of this practice claim it changed their lives.
In terms of nutrition, the foods to focus on depending on the phases are:
Menstrual: During this phase, your estrogen is rising again. Drink soothing tea, like chamomile, to combat cramps. Avoid or limit fatty foods, alcohol, caffeine, and salty foods.
Follicular: Try to incorporate foods that will metabolize estrogen. Focus on sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut.
Ovulatory: With your estrogen at an all-time high, you should eat foods that support your liver. Focus on anti-inflammatory foods like whole fruits, vegetables, and almonds. They pack incredible health benefits, including anti-aging properties and protection from environmental toxins, which are known to have an impact on your hormones.
Luteal: Estrogen and progesterone both surge and then decrease during this period. Eat foods that will produce serotonin, like leafy greens, quinoa, and buckwheat. You’ll also want to focus on magnesium-rich foods that fight fatigue and low libido, like dark chocolate, spinach, and pumpkin seeds. Since the luteal phase is before your period, you’ll want to really focus on eating healthy and avoiding any foods that may trigger discomfort or cramps, like caffeine.
8. And finally, can some food induce your periods earlier?
There is a lot of advice circulating online and by word of mouth on certain foods that would help induce the period early; such as having vitamin C, pineapple, ginger or parsley tea, and other exotic herbs as solutions. Unfortunately; none of those foods have actually been proven to have a direct effect on inducing a woman’s period.
The main factor in maintaining a woman’s period of arrival on time is well-being and relaxation; which can be achieved through: reduced stress, exercising, bathing, hot compress, meditation, breathing techniques and sexual intercourse etc.
Of course, what I am talking about applies to general situations. In case of underlying conditions such as PCOS, menopause, hormonal imbalance or potential pregnancy; please check with your doctor.
Stéphanie