FoodsBeneficial and Harmful Foods During Menstruation
Tiredness, mood swings, andmuscle crampsoccur during your monthly cycle, but you might be surprised by how you feel throughout your period. Proper nutrition, especially in these five days, can help alleviate muscle pain,bloatingand acne,headachesand digestive issues. Making better food choices is essential.
In this section ofSelMagzwe present a list of foods to consume or avoid during your monthly cycle. Women who experience menstrual pain that often starts a few days prior and becomes unbearable during this time might not know how to eat correctly for relief. Consuming certain foods can worsen pain.
Foods That Affect Menstrual Pain
Things to avoid eating during menstruation:
Sodasand sweet carbonated drinks cause bloating. Instead, drink water. Staying hydrated will actually reduce water retention, bloating, and swelling; just make sure it’s notsparkling water.
Processed Foods:
Foods high in sodium. Processed foods are the biggest source of sodium in our diets. Reduce salt intake to avoid bloating.
Fried Foods:
Processed foods contain trans fats that raise estrogen levels, which can result in more pain during menstruation. This means that fried foods are an exception. Also, avoid any food made with hydrogenated vegetable oil.
Legumes:
Beans,black-eyed peas,chickpeas, and all legumes can cause bloating. Set them aside during this period for less discomfort.
Foods Not to Eat During Menstruation
Refined Grains:
Refined grains, like all processed foods, lose a lot of their nutrients. This makes it hard for them to controlblood sugarand manage appetite, both of which are concerning during your period. Stay away from white bread,pastalegumes, rice, cakes, andcookies.High-Fat Foods:
High-fat foods significantly affect hormone activity in the body. In addition to trans fats, saturated fats can contribute to prolonged pain and inflammation. Avoid fatty meats and dairy to keep fat levels low and regulate estrogen.
Avoid Tobacco Use:
While smoking may temporarily reduce muscle pain, it raises estrogen levels, worsening symptoms.
Foods and Things That Double Menstrual Pain
Avoiding Caffeine Drinks:
Caffeinedrinks:Reduce
coffeeconsumption, as it is one of the drinks to avoid during this time. Previously, we noted in SelMagz Health that itraises blood pressureandheart ratewhich can lead to tension andanxietythat in turn exacerbates PMS symptoms. Instead, opt forgreen tea,tomatoesand extractsfrom carrotsor any kind ofsoup.Avoid Dairy Products:This might surprise you, but dairy products like milk, cream, and
cheese
are not recommended. They contain high levels of arachidonic acid, which can cause muscle cramps during menstruation.Foods You Can Consume During MenstruationKale
During your period, iron levels drop, which is why foods rich in iron are commonly needed right now. Instead of eating
burgers
, choose leafy greens like spinach,kalefor your iron source.OrangesCalcium consumption reduces feelings of
depression
and anxiety. Vitamin D regulates an enzyme that converts tryptophan into serotonin, a neurotransmitter that helps regulate mood. Calcium and vitamin D also help fight against PMS symptoms.Moreover, high levels of calcium can reduce cramps and pain. Include citrus fruits like oranges, lemons, and leafy greens like those mentioned above.Beneficial Foods for Reducing Menstrual Pain
Foods That Relieve Menstrual Pain
Bananas
Bananas are one of the best foods to consume due to their high vitamin B6 content. They are rich in
potassium
andmagnesiumwhich can reduce water retention and bloating. They also help regulate the digestive system, which some women struggle with during this time of the month.WatermelonsFruits provide all the nutrients needed to combat weakness and fatigue. Additionally, the natural sugars in fruits like watermelon, plums, figs, and berries help reduce bloating and gas.
Salmon
Salmon is the answer to all discomfort. It is rich in omega-3 fatty acids, which relax muscles and relieve pain. You can also get
omega-3
from walnuts, pumpkin seeds, and avocados.BroccoliBroccoli contains all the nutrients that help alleviate symptoms – magnesium, potassium, calcium, and vitamins A, C, B6, and E. Fill your plate with vegetables to improve your mood and combat fatigue and depression.
Healthy Foods to Reduce Menstrual Pain
Beneficial Foods for Menstrual Pain
Dark Chocolate
Dark chocolate is a good source of magnesium that not only boosts mood but also helps regulate serotonin – the happiness hormone. For a serotonin boost,
choose chocolate
with 60%cocoaor more.Reducing Period PainTreating Pre-Menstrual Pain
