Women can experience several uncomfortable symptoms, such as cramps, fatigue, bloating, nausea, and backaches during their period. If you routinely experience any of these symptoms, you would be relieved to know that certain foods can help lessen them.
Apart from supporting your hormones with a balanced diet of sufficient protein, carbohydrates, and fats, a few specific foods can help you feel better during this difficult time. Let’s have a look at them.
Related: Alleviate Menopausal Symptoms with these 8 Natural Remedies
Staying hydrated throughout the day is especially important when you’re on your period because you tend to lose fluids and thus end up dehydrated. Dehydration can make certain menstrual symptoms worse. It leads to fatigue, muscle pain, cramps, and headaches. Drinking at least 8-10 glasses of water a day can reduce your chances of experiencing these symptoms.
Iron is an essential component of hemoglobin, a protein in your red blood cells that carries oxygen around the body. Iron is depleted with blood loss during menstruation. Therefore, women with a heavy menstrual flow experience a dip in their iron levels. This can lead to fatigue, bodily pain, and dizziness. Hence, iron intake must be high during the menstruation cycle.
Thankfully, iron is naturally present in food. Here are some iron-rich foods that can help replenish blood loss during your period:
* Spinach
* Red meat
* Legumes
* Pumpkin seeds
* Fish
* Quinoa
* Broccoli
* Tofu
* Dark chocolate.
Related: Enrich Your Blood: 10 Natural Remedies for Iron Deficiency
Vitamin B12 is vital for red blood cell formation, cell metabolism, and nerve functioning. During menstruation, the hormones estrogen and progesterone are at their lowest, causing weakness and fatigue. Vitamin B12 helps assist in the creation of vital red blood cells. The more red blood cells you have during a period, the more energized you feel.
Foods rich in vitamin B12 include:
* Animal liver and kidneys
* Clams
* Sardines
* Beef
* Tuna
* Salmon
* Dairy products.
Fish is an excellent source of protein, iron, and omega-3 fatty acids. Per a 2012 study, omega-3s can help reduce the severity of period pain. The researchers note that the participants who took omega-3 supplements found that their menstrual pain decreased significantly.
Furthermore, research has indicated that omega-3s can reduce depression. Many women experience mood swings and depression around menstruation. Adding omega-3s to the diet may be helpful to them. Our article on Natural Foods That Are Full of Healthy Omega-3 will be useful if you are looking for specific food sources of these beneficial fatty acids.
Aching joints or muscles are common symptoms of menstruation. This happens because molecular compounds called prostaglandins (a group of lipids) are released during menstruation. Ginger has anti-inflammatory effects, which can help soothe your achy muscles. Studies also show ginger can help reduce nausea, another common symptom among women.
So, prepare yourself a warm cup of ginger tea! Make sure, however, that you don’t consume more than 4 grams of ginger a day because too much of it can cause stomachaches and heartburn.
Not everyone may like the bitter taste of dark chocolate, but unlike milk chocolate, it has many benefits that can’t be ignored. Dark chocolate is loaded with iron, magnesium, zinc, copper, and other minerals, and it's a good source of fiber. As we mentioned earlier, iron-rich foods can be helpful during menstruation. A 100-gram bar of 70 to 85% dark chocolate contains 67% of the recommended daily intake (RDI) for iron.
Having dark chocolate during your period will also help increase your magnesium levels, as it contains 58% of the RDI for magnesium. A 2010 study revealed that magnesium reduced the intensity of PMS symptoms. Research has also shown that people with magnesium deficiencies are more likely to have severe PMS.
Turmeric is a common spice known to have anti-inflammatory properties. The active compound in turmeric, curcumin, has many health benefits. A 2015 study examined the effects of curcumin on PMS symptoms and found that women who took curcumin experienced less severe symptoms.
There are several ways you can add turmeric to your diet:
* Use it in soups
* Blend it into a smoothie
* Toss it with roasted vegetables
* Make turmeric tea
* Add it to rice.
Nuts and seeds are great sources of protein, healthy fats, fiber, vitamins, and minerals. Most nuts also contain omega-3 fatty acids, and research suggests that foods rich in omega-3 fatty acids can effectively reduce severe period pain.
Nuts and seeds loaded with omega-3 fatty acids include walnuts, flaxseeds, pumpkin seeds, peanuts, and hazelnuts. If you don’t want to eat nuts on their own, try having nut butter or nut-based milk. Alternatively, you can add these nuts to smoothies.
The caffeine-free peppermint tea is widely consumed all over the world. Apart from benefiting your digestive system and easing tension headaches or migraines, this aromatic herbal tea can also be helpful during your period. Studies suggest that peppermint tea may soothe the symptoms of PMS. It is particularly useful for relieving menstrual cramps, nausea, and diarrhea.
How to make peppermint tea:
1. Boil 2 cups of water and add 15 to 20 fresh peppermint leaves.
2. Turn off the heat and steep for 10 to 15 minutes.
3. Strain the leaves. Add a drizzle of honey and ½ tablespoon of lemon juice. Serve warm.
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