During that time of the month, women can get more stressed out and suffer from mood swings. By eating the right foods and avoiding the wrong ones, you can help reduce stress, and stay bright and breezy. In this article, you will discover great nutritional tips on what to eat, and what to avoid, during your period. You can eat your way to clear skin, healthy hair, a better memory, and even a happier you. Food really is medicine. But is it better than Midol? Perhaps,if you’re using—er, eating—it the right way. Scroll through to learn the best foods to add to your grocery list and which foods you should avoid during your period.
Foods To Eat And Avoid On Your Periods
FOOD TO EAT
A bananas is one of the best mood-boosting foods you can eat, thanks to its high dose of vitamin B6. They’re rich in potassium and magnesium, too, which can reduce water retention and bloating. They also help regulate your digestive system, which some women struggle with around this time of the month.
When you’re menstruating, your iron levels can take a dip, which is why cravings for iron-rich foods during this time are common. But instead of reaching for a cheeseburger, choose leafy greens like spinach, kale, collard greens, and Swiss chard to replenish your body’s iron supply.
When the sweets cravings hit, reach for a piece of fruit. Whole fruits provide all the nutrients you need to combat weakness and fatigue. Plus, the natural sugars in fruits like watermelon, plums, figs, and berries help alleviate bloating.
Consuming calcium reduces feelings of depression and anxiety. Vitamin D regulates the enzyme that converts tryptophan into serotonin, the neurotransmitter that helps regulate mood. Together, calcium and vitamin D ward off PMS symptoms. High levels of calcium can also ease cramps, aches, and pains, acting as a muscle relaxant. Find the winning combo in citrus fruits like oranges, lemons, limes, and leafy greens like the ones mentioned above.
Broccoli contains all of the nutrients that play a role in easing PMS symptoms—magnesium, potassium, calcium, and vitamins A, C, B6, and E. Fill your plate to boost your mood, fight fatigue, and combat depression.
Salmon is the answer to all of your period cramp woes. It’s rich in omega-3 fatty acids, which work to relax your muscles, relieving pain. You can also get your omega-3s from walnuts, avocado, pumpkin, and flax seeds.
Dark chocolate is a good source of magnesium, which not only tempers moods swings, but also helps regulate serotonin—the happy hormone. To get the serotonin boost, stick with chocolate that’s 60% cacao or higher. Try some of our favorites, like Antidote and Esthechoc.
FOODS TO AVOID
Kidney beans, black-eyed peas, chickpeas, and all legumes cause bloating. Keep them off your plate to keep discomfort to a minimum.
Cut back on foods containing trans-fats, which elevate estrogen levels, to reduce pain during your period. That means fried foods are out. Also, avoid anything with hydrogenated vegetable oil on the ingredient list.
Sugary, carbonated drinks like soda contribute to bloating. Stick to water instead. Upping your water intake will actually ease water retention and bloating. Just make sure it’s not sparkling water.
Another culprit in the bloating game? High-sodium foods. Processed foods are the biggest source of sodium in your diet. Avoid anything that comes in a package, and you’ll keep salt intake down and your belly bloat, too.
Refined grains, like all processed foods, lose much of their nutrient content. This causes them to interfere with blood sugar and regular appetite control, both factors are concerns during your period. Choose whole grains over white bread, pasta, cereal, rice, crackers, cakes, and cookies.
High-fat foods have a strong affect on hormone activity in the body. Like trans fats, saturated fats can contribute to period pain and inflammation. Avoid heavy meats and dairy to keep your fat intake down, which also regulates estrogen levels.
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