Reliefify TradersWhat to Eat Before Menstruation and During Menstruation
Having healthy and balanced food in your menstrual cycle is an excellent method to continue feeling strong and energetic. What you consume before your period and during menstruation impacts mood, energy, and general health.
Before your period arrives, it’s important to make sure you’re getting enough iron in your diet. Iron helps the blood cells move oxygen around the body, reducing tiredness and fatigue. Leafy greens such as kale, spinach, Swiss chard, beet greens and collard greens are all excellent sources of iron. Additionally beans and other legumes are a great source of both dietary fiber and iron.
Once your period has arrived it’s important to nourish yourself with complex carbohydrates like whole grains, fruits, vegetables and legumes which provide long lasting energy throughout the day. It’s also important to eat foods high in Omega-3 fatty acids such as salmon or walnuts for healthier hormone regulation.
So don’t forget to look after yourself during this time! Eating lots of different types of nutrient will make you feel better in your menstrual cycle.
Avoiding Certain Foods During Menstruation
In the case of menstrual health eating, knowing what not to consume is equally as important as knowing what to. Not consuming certain types of foods can be just as good for your body as adding others to your diet. Studies have concluded that too much sugar, dairy, and processed foods can have a detrimental effect on hormone balance and inflammatory response during menstruation.
For instance, sugar depletes the body of magnesium, leading to cramping and PMS symptoms. Dairy products have hormones such as estrogen that can disrupt your own hormones and exacerbate symptoms. Processed foods tend to be loaded with additives such as MSG that have been known to worsen cramps when a person is on their period so these have to be minimal during this time.
Adhering to actual food that is packed with natural vitamins and minerals will be your best option when attempting to feed your body throughout your menstrual cycle!
Natural Menstrual Pain Relief Remedies
Working with the cramping and pain of your menstrual cycle is not a blast, but it helps to keep in mind that natural remedies can assist in easing those symptoms.
Herbs and Spices
Numerous spices and herbs possess anti-inflammatory ingredients that can be employed as home remedies to ease menstrual cramps. Ginger suppresses inflammation, cramps, as well as nausea, while turmeric serves as an antioxidant that can suppress inflammation. Cinnamon is also a good choice in suppressing cramping and menstrual pains.
Food Groups
Healthy eating is always crucial, but most so during your menstruation period! A boost in intake of healthy fats such as omega-3 fatty acids contained in fish or in nuts serves to decrease inflammation related to period cramps. Calcium-rich foods also help to ease cramps, dairy foods such as milk, cheese, yogurt are all good choices. Vitamin C-containing foods such as bell peppers, kale, and strawberries also do wonders in decreasing menstrual aches.
By introducing these food items into your regimen while you’re on your period you’ll be on your way to naturally relieving pains so what are you waiting for? Get to it!
Adding Essential Nutrients To Your Menu
You may not have realized it, but eating the right kinds of foods can actually have a huge impact on your menstrual health! To keep your menstrual cycle healthy and regular, it’s important to make sure you’re getting enough of the essential nutrients.
Calcium
Calcium is absolutely essential for your skeleton, as well as for hardening muscle contractions in the uterus. Some wonderful sources of calcium are dairy products and plant-based milks that are fortified, green leafy vegetables such as kale or spinach, sardines and canned salmon with bones, tofu prepared with calcium sulfate, and even almond butter!
Iron
Iron is necessary for the production of hemoglobin the protein that transports oxygen throughout your body. If you don’t get sufficient iron in your diet when you’re menstruating, you may be putting yourself at risk of developing anemia. Some of the better iron sources are red meat, such as beef or pork (just make sure to choose the lean cuts!), legumes and beans like lentils, soy foods like tempeh or edamame beans, nuts, leafy greens like spinach or Swiss Chard, and dried fruits like apricots or prunes.
Vitamin B6
Vitamin B6 regulates the hormonal activity along with mood swings. Vitamin B6 is available in fish like salmon and tuna just make sure to steer clear of deep-fried foods! It is also available in poultry, potatoes with skin, chickpeas, pistachios, banana and avocados.
By merely adding these necessary nutrients to your diet throughout your period (and the remainder of the month!), you can guarantee a healthy menstrual cycle.
Tips for Eating Better to Manage PMS Symptoms
If you’d like to ensure that your menstrual cycle is as healthy and stress-free as possible, it’s worth being mindful of your eating habits. Eating more healthily doesn’t necessarily involve eating healthier foods it can also assist in alleviating the symptoms of PMS like cramps, bloating and mood swings. Here are some suggestions for ensuring that you’re eating correctly during your cycle:
Increase Your Omega-3 Intake
Omega-3 fatty acids have been found to decrease body inflammation, which can minimize pain associated with menstrual cramps. Add salmon, mackerel, tuna, chia seeds, sardines and flaxseed to your food.
Avoid Refined Carbs and Sugar
Processed carbs have been associated with exacerbation of PMS symptoms like depression and irritability. Avoid white breads and pastas, candy and sugary snacks this includes reading nutrition labels on packaged foods before you purchase!
Eat Lots of Fiber-Rich Foods
Fibrous fruits may aid in stimulating digestion on your menstrual cycle attempt to include apples, bananas or pears in your diet. Legumes also contain a wealth of fiber! Include lentils, peas or beans in your salads or meals for an added nutrient boost.
Regardless of what time of the month it is, these tips can assist in having a healthy diet! Whether you are searching for something to help control PMS symptoms or simply desire to eat healthier overall give them a go now!
Herbal Supplements and Menstrual Regulation
You might be surprised to find out that herbal supplements also make a good period regulator. Some of the best herbs include:
Chasteberry,
Chasteberry is a herb that has been in use since ancient times to assist in the support of hormone balance and normal menstrual cycles. Studies indicate that it acts by raising the amount of luteinizing hormone, which assists in regulating menstruation and ovulation.
Red Raspberry Leaf
Red raspberry leaf contains loads of antioxidants and vitamins C, A and E, and minerals like magnesium, zinc, iron and manganese. It’s well-loved among women who are attempting to naturally regulate their cycles with some research indicating it can also alleviate cramping and PMS symptoms.
Ashwagandha
Ashwagandha is an Ayurvedic herb taken to reduce stress levels. It stabilizes cortisol levels, which can help keep the menstrual cycle in check. In addition, it is also good for general health; it enhances the immune system and aids digestion.
Dandelion Root
Dandelion root is a natural diuretic that helps flush out excess water weight and toxins in the body. It also helps balance hormones, relieves cramps and PMS symptoms perfect for those suffering from PCOS or endometriosis!
So why not give them a try? With these herbs in your diet during your period you’re sure to have a healthier cycle!
Conclusion
In short, taking care of your body when you’re on your period is important for a healthy and comfortable experience. By adding in healthy foods that are high in iron, calcium, magnesium, and other key vitamins and minerals, you can not only make your menstrual symptoms more bearable but also improve your overall well-being and health. So, ladies, don’t let your period cramp your style! Harness the power of food and indulge in a healthy and happy menstrual cycle. Your body will thank you for it, we promise!
