During monthly periods, selecting the best foods and shunning the worst diet is paramount.
Periods are usually no fun – mood swings, low energy and cramps are just a few of the annoying symptoms. One of the worst symptoms is the cravings, and these usually aren’t the healthy salad and veg type! Before you reach for (and devour) that whole mudcake, find out what the best foods to eat on your menstrual cycle are.
Leafy Greens
If there was ever a more important time to eat your greens then this is it! Foods like spinach, kale, collard greens managu and chard are the best when you are menstruating because they are filled with iron, which gets lost during menstruation period. You can incorporate them in salads or fries. The options are endless! If you don’t like the taste of them, throw a handful of spinach into a berry smoothie, I promise you won’t even be able to taste it.
Salmon
Salmon is rich in Omega-3 fatty acids, which play an important role in relaxing your muscles and steadying your nerves. This will help to deal with cramps and crankiness. If you don’t like fish, reach for walnuts or avocados which are also full of Omega-3’s. My favourite dish to eat when I have my period is grilled salmon with a squeeze of fresh orange juice and rice with spinach and kale.
Chocolate
Okay, okay before you get too excited you need to read this. I am not talking about milk chocolate, or chocolate cake, or chocolate cookies. I am talking about the highest percent dark chocolate you can find! The higher the better, and this is because it won’t contain as much sugar (which is a big no no). Dark chocolate has antioxidants and it also is a source of magnesium, which reduces mood swings and helps to regulate serotonin – the happy hormone! Munching down on a few squares a week will also help to satisfy your cravings.
Whole Grains
Whole grains are an excellent source of magnesium, which reduces muscle tension. In addition to this they have B & E Vitamins which help to combat fatigue and depression. My favourite thing about whole grains is that they keep you feeling fuller for longer, so if you eat them every few hours you won’t end up hungry and cranky at the end of the night.
Yogurt
Now is the time to get creative with yogurt parfaits, smoothies and sauces. Yogurt is a source of calcium which can help to reduce PMS and relax your muscles. It also contains live cultures which promote healthy digestion. If you are looking for a non-dairy source of calcium try broccoli, kale and almonds instead.
Bananas
Bananas are one of the best sources of potassium and also contain B6 and other vitamins which help to boost your mood. They also help to regulate bowel movements, which is something a lot of people struggle with when they are menstruating. Think of them as the happy fruit!
Water
Nature’s gift to woman! It comes as no surprise that water is essential to easing us through the most natural time in our life. It may sound counterintuitive, but drinking more water will actually help to release water retention and alleviate bloating. As health and fitness consultant Tari Rose explains, “Your body is retaining water because it’s afraid of not getting enough. So, if you give it what it needs (more water) it will release the water it’s holding onto.” Also, our bodies are losing copious amounts of liquids (or so it feels), so replenishing ourselves with pure water is our best bet; not to mention, water promotes regular and smooth bowel movements, which helps reduce stagnation in the abdominal area – a common concern before and during menstruation
The Worst foods
DAIRY
Avoid dairy. Milk, cheese, cream and other dairy products can increase prostaglandins—the hormones that make your uterus contract during your period—and can make cramping worse. Try reducing these foods in your diet, or avoid them altogether when you’re on your period. Your uterus will thank you for it
CAFFEINE
“When women lose blood during their period, they’re also losing iron which is why many ladies are left feeling rundown and tired,” Maryanne tells us. But fight back the urge to size up to fight the fatigue. “Caffeine causes blood vessels to constrict, and that includes those that feed the uterus. When this happens, it can bring on more intense cramps,” Smith explains. Aside from steering clear of things like coffee, tea, and soda, be sure to avoid hidden sources of caffeine (like chocolate, coffee- and chocolate-flavoured snacks, as well as certain nutrition bars, multivitamins, and vitamin-infused beverages)—especially if you’re period often leaves you doubled over in pain.
SALTY FOODS
Does your period leave you looking more bloated than a pufferfish that just guzzled a gallon of water? Your love for all things salty may be to blame. “In the days leading up to your period, your body begins storing sodium and fluids. And when you’re already bloated, eating high-salt food will only result in more water retention,” warns Smith. If you’re hankering for salty deliciousness if too hard to ignore, pair it with an extra cup of water (or better yet, some slimming detox water) and a second food that’s a natural diuretic (like asparagus, parsley, beets, lettuce, and ginger). Looking for low-sodium alternatives to some of your favourite treats can be another effective way to keep your stomach flat.
CARB LADEN DISHES
“A week or two before your period, hormone levels change. Estrogen levels increase and progesterone levels decrease. These changing hormone levels can cause your body to retain more water than normal, explains Alissa Rumsey, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “And like excess salt, consuming too many carbs can make the bloating worse.”
RED MEAT
If your period often leaves your energy zapped, you may have heard that upping your iron intake can help. But before you load up on red meat (one of the most potent sources of the stuff), consider this: Like dairy, burgers, meatballs, and taco meat all contains arachidonic acids. That means you may be boosting your energy while simultaneously worsening your cramps. Ouch! “Something like a chickpea burger or a fresh wild salmon filet will provide some iron along with anti-inflammatory omega-3 fatty acids, too, making it a smart swap,” Smith tells us. Pair either option with some green leafy vegetables for an additional dose of energy-boosting iron.
“Large amounts of alcohol can slow stomach emptying, which can contribute to feeling heavy and bloated you may already experience during your period,” warns Rumsey. “Plus, alcohol also can cause you to retain water, so you can feel more puffy and bloated. This is exacerbated by alcohol’s diuretic effect, as a dehydrated body will retain more water than a hydrated one. Counteract this by keeping your alcohol intake to a moderate amount of one or two drinks per night, and alternating each boozy drink with a glass of water,” she adds.
HIGH SUGAR FOODS
Processed, sugary foods like cake, cookies, candy bars, and soda (and even hidden sugar bombs like flavoured yogurts and BBQ sauce) can shift levels of estrogen and testosterone, decreasing serotonin levels, explains Smith. “Pair that with the fact that sugar causes blood sugar levels to rise and drop, and you’ve got the perfect recipe for some crazy mood swings. Plus, too much sugar also makes you feel extra run-down and tired
