Although studies are still in the early stages, certain dietary changes may help alleviate period symptoms.
The explanation for that? All the hormones in our endocrine system that work together to conduct essential functions and encourage homeostasis (the state of balance) in the body are affected by several things, including what we consume. The combination of progesterone and estrogen (primary-cycle hormones that fluctuate during our menstrual cycles) is imperative not only for hormone wellbeing but also for both physical and emotional well-being.
A diet based on whole, plant-based ingredients, high-quality proteins, and healthy fats is a strong cornerstone and contains some of these cycle-supporting foods in your grocery basket every week to assist with hormone harmony.
Iron
Menstruation allows iron levels to dip when blood is lost. This can even cause anemia in some women.
According to the National Institutes of Health, females with extreme cycles (menorrhagia) lose considerably more iron during their menstrual cycle than women of "natural menstrual bleeding."
A 2013 study showed that people who consumed more non-heme iron, which is iron that comes from plant foods, had a reduced chance of menstrual symptoms relative to those who ate less.
Foods rich in iron include sardines, spinach, beans and lentils, oysters, beef, tofu, and dark chocolate.
Fruit and vegetables
Although fruits and vegetables are a crucial source of nutrients and fiber in any diet, they may be particularly helpful during menstruation.
Research by university students in Spain in 2018 showed that vegetarian diets and actually consuming more fruit and vegetables corresponded to fewer cramps and less menstrual pain. This was true in many experiments addressed by the authors, but it did not seem to improve symptoms in women with endometriosis.
Reduced sodium intake
Lowering sodium consumption can help to minimize period-related bloating and weight gain.
A 2019 study in the American Journal of Gastroenterology shows that increasing sodium intake can make a person more likely to experience bloating. In general, the American Heart Association recommends that most people do not eat more than 1,500 milligrams of sodium a day. Holding sodium levels below the recommendations will help to prevent bloating.
Foods to be avoided
Just as some foods relieve the symptoms of time, other foods can make them worse. Typically, these are foods that cause inflammation or bloating.
Several of the foods to minimize include:
- Highly processed food (also known as ultra-processed food)
- Foods that are rich in salt or sugar
- Baked products of white flour, such as white bread or pasta.
- Foods that cause gas, such as cauliflower or Brussels sprouts.
Looks like a lot of planning, huh? Don't sweat it. Aim to make minor improvements and keep a list of what works for you.
