Many readers are interested in the following topic: What to Eat During Periods. We are happy to note, that our authors have already studied the modern research about the topic you are interested in. Based on the information provided in the latest medical digests, modern research and surveys, we provide extensive answer. Keep reading to find out more.
Almost every month you suffer a lot from your period even though you’ve been getting it for a long time. Being a grown-ass woman is great, but each monthly visit makes you feel terrible. The pain, bloating, fatigue, and pissy moods are the harsh reality of being a woman. Next time when Mother Nature bestows her ‘gift’ upon you, grab one of these foods to keep the cramps at bay.
What to Eat During Periods
These eight foods are awesome to eat during your period which will make you feel much better.
1. Green Vegetables
Being rich in calcium, potassium, and magnesium, green vegetables can help prevent and relieve menstrual pains. Minerals like these help ease tensions and elicit relaxation. Green vegetables are also rich in vitamin K which will help reduce crankiness and prevent excess bleeding.
2. Bananas and Watermelon
Vitamin B6, potassium, and magnesium can reduce water retention and bloating while keeping your ‘movements’ regular. Bananas and watermelons are rich in all of these nutrients. Comparing to eating fake sweet stuffs such as chocolates and candies, eating fruits like figs, watermelons, and plums that have natural sugars is much better and can help fight diarrhea and bloating. The carbs and natural sugars also help curb the cravings for junk foods.
3. All Kinds of Whole Grains
Whole Grains contain lots of magnesium, B complex vitamins and vitamin E, which will help decrease all the fatigue and depression during your periods. Figuring out what to eat during periods doesn’t have to be complicated.
4. Enough Water
Water retention plays a big part in worsening your menstrual discomfort. You have to drink more water to prevent water retention. The more water your body can spare for itself, the less it will compensate by keeping extra water which makes you feel worse.
5. Foods Rich in Omega 3
Prostaglandins are a group of substances that take part in muscular contractions and menstrual pain. The side effects of these hormone-like substances are easy to be eliminated by omega-3 fatty acids. These nutrients are found in nuts, salmon, and flax seeds. In 1995, a study was done and it found that women whose diets had more omega-3’s and less fat had fewer symptoms before and after their period. So eat more foods rich in omega 3.
6. Red Meat
You will lose lots of iron during your period. Eating some lean red meat will help to make up the lost iron. Add it to a salad with some beans and you’re all set for increasing your iron in no time.
7. Food Rich in Calcium
1,200 mg of calcium every day is the recommended value for women. Increasing your calcium intake will help relieve the symptoms of pre-menstrual issues. Yogurt, dark leafy greens, milk, and cheese are also calcium-rich foods that you can eat. Besides, fortified orange juice and cereals also have a good amount of calcium.
8. Vitamin E
This powerful antioxidant help knock out some of the symptoms of PMS. By increasing circulation and regulating hormone you will experience relief. Painful breasts will be considerably less sore. Avocado, eggs, liver and almonds are foods rich in vitamin E. Eat more of them.
What Not to Eat During Periods
Now we have already known what to eat during periods, then what not to eat?
1. Foods and Beverages Containing Caffeine
Caffeine and the products that contain it is a bad idea during your period. Caffeine dehydrates the body by narrowing the blood vessels. Besides, anxiety and headaches can increase during your period if you have a lot of caffeine. So avoid caffeine during your period.
2. Foods that Have More Trans-Fats
Fried foods are not your friend during your period. French fries, doughnuts, and the like will all contain hydrogenated vegetable oil which means a lot of trans-fats. Do not eat them during your period, instead, eat foods that contain unsaturated fats like seeds or avocados.
3. Meats and Dairy Products Containing Lots of Fat
Fat meats and dairy products contain saturated fats. Similar to trans-fatty food, these can increase inflammation and make your pain worse. Eating more fish and lean meats will help combat the effects from the fatty stuff.
4. Refined Grains
Refined grains can interfere with appetite control and blood sugar. These factors affect your pain and other menstrual symptoms. So you’d better avoid refined grains and eat more coarse grains.
5. Processed Food Products
Sodium is prevalent in processed foods and canned foods. Reducing your sodium intake can help deal with bloating and water retention. Therefore processed or packaged food with more than 200mg of sodium should be avoided. Be careful about what not to and what to eat during periods.