DIET
Studies have found that diets rich in omega-3 fatty acids, calcium and vitamin D, and low in animal fats, salt and caffeine may reduce the risk of troublesome PMS symptoms. Avoiding salt can help reduce fluid retention, abdominal bloating, breast swelling and pain. High caffeine intake can cause irritability, poor sleep, and menstrual cramps, therefore it is suggested to avoid caffeine during menstruation.
EXERCISE
Studies have found that women who exercise regularly are less likely to suffer menstrual pain, cramps, and mood disturbance. It is yet not certain why exercise is helpful for PMS but studies have found that exercise can release ‘happy’ hormones, such as serotonin and endorphins, which may explain the benefit.
FOODS TO EAT
1. Water
Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation. Drinking plenty of water can also stop you from retaining water and bloating.
2. Fruit
Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash.
3. Leafy green vegetables
It is common to experience a dip in your iron levels during your period, particularly if your menstrual blood flow is heavy. This can lead to fatigue, bodily pain, and dizziness. Leafy green vegetables such as kale and spinach can boost your iron levels.
4. Ginger
It has anti-inflammatory effects, which can soothe achy muscles. Ginger may also reduce nausea. Do not consume too much ginger: consuming more than 4 grams in one day could cause heartburn and stomach aches.
5. Chicken
It is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings.
6. Fish
Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron during your period is important, especially if your menstrual blood flow is heavy, since it can cause a sudden drop in your iron levels. Omega-3 fatty acids can reduce the intensity of period pain. Studies found that subjects who took omega-3 supplements found that their menstrual pain decreased so they could reduce the amount of ibuprofen they took.
7. Turmeric
It is known as an anti-inflammatory spice, and curcumin is its main active ingredient. A study looked at the effects of curcumin on PMS symptoms and found that people who took curcumin had less severe symptoms.
8. Dark chocolate
A tasty and beneficial snack that is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.
9. Nuts
Most nuts are rich in omega-3 fatty acids, and they are a great source of protein. They also contain magnesium and various vitamins. If you do not want to eat nuts on their own, try nut butters or nut-based milks or add these ingredients to smoothies.
10. Flaxseed oil
Every 15 millilitres of flaxseed oil contains 7,195 milligrams of omega-3 fatty acids. A small study found that consuming flaxseed oil soothed constipation, a common symptom of menstruation.
11. Quinoa
It is rich in nutrients such as iron, protein, and magnesium. It is also gluten-free, so it is a great food for those with celiac disease (gluten allergies). It also has a low glycemic index, which means you are likely to feel full and have energy for a long time after eating it.
12. Lentils and beans
They are rich in protein, so they’re good meat replacements for vegans and vegetarians. They’re also rich in iron, which makes them great additions to your diet if your iron levels are low.
13. Yoghurt
Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections. Yoghurt is also rich in magnesium and other essential nutrients like calcium.
14. Tofu
A popular source of protein for vegetarians and vegans, which is made from soybeans. It is rich in iron, magnesium, and calcium.
15. Peppermint tea
A study suggests that peppermint tea can soothe the symptoms of PMS. Specifically, it can relieve menstrual cramps, nausea, and diarrhea. Peppermint tea helps digestion, which can overall make you feel better while menstruating.
16. Kombucha
Yoghurt is not the only probiotic-rich food with yeast-fighting benefits. If you are avoiding dairy, kombucha tea is a fermented food widely available nowadays. Try to avoid kombucha drinks that contain too much sugar.
NUTRIONAL SUPLEMENTS
What are the supplements and their benefits?
Vitamins B1 and B6
- reduce pain, cramps, and mood disturbance
Vitamin E
- may help reduce pain and menstrual blood flow
Vitamin D
- may help regulate your cycle, relieve muscle pain, and improve mood
Magnesium
- relieves menstrual cramps, improves premenstrual mood changes, especially irritability and anxiety
Calcium
- reduces menstrual cramps, fluid retention, mood disorders and food cravings
Zinc
- may help relieve menstrual pain, cramping, depression, and may aid the immune system
SUBSTANCES AND FOOD TO AVOID
Salt
Consuming lots of salt leads to water retention, which can result in bloating. To reduce bloating, do not add salt to your foods and avoid highly processed foods that contain a lot of sodium.
Sugar
It is okay to have sugar in moderation, but eating too much of it can cause a spike in energy followed by a crash. This can worsen your mood. If you tend to feel moody, depressed, or anxious during your period, watching your sugar intake can help regulate your mood.
Coffee
Caffeine can cause water retention and bloating. It can also make headaches worse and cause digestion issues. If you tend to get diarrhoea during your period, reducing your coffee intake could stop this from happening.
While all foods are okay in moderation, you might want to avoid certain foods that worsen the symptoms of your period.
Alcohol
It can have a number of negative effects on your body, which can worsen the symptoms of your period. For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhoea and nausea.
Spicy foods
Many people find that spicy foods upset their stomachs, giving them diarrhoea, stomach pain, and even nausea. If your stomach struggles to tolerate spicy foods or if you are not used to eating them, it might be best to avoid them during your period.
Red meat
During your period, your body produces prostaglandins. These compounds help your uterus contract and get rid of the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins cause cramps. Red meat may be high in iron, but it is also high in prostaglandins and should be avoided during menstruation. This is why chicken or turkey (light meat) is suggested during your period.
FACTORS AFFECTING MENSTRUATION
You know that taking hormonal birth control or getting pregnant will affect your period. But other less obvious factors can also influence your cycle. "Usually, when you notice a change in your period, there’s nothing to worry about", says Dr. Scott Sullivan, an associate professor of obstetrics and gynecology at the Medial University of South Carolina.
Diet
While overdoing it with spicy food for a couple of nights in a row will not impact your cycle, sustained diet overhauls can affect your period. “In general, if your nutrition is poor and you’re not getting enough calories, periods tend to go away for a while,” says Sullivan. “If you’re gaining weight, it’s really unpredictable. With certain people, they become heavy and frequent. With some people, they become really irregular. So on that end, it’s a little more unpredictable.”
Exercise
In most cases, starting a new exercise routine shouldn’t really affect your period. But an extreme new regimen—say, training for a marathon or triathlon or even doing intense interval training regularly—can cause you to menstruate less frequently or not at all.
Stress
This can impact your period more quickly than other lifestyle changes. “If your brain is stressed, it’s putting out stress hormones,” says Sullivan. “You may not be sleeping, and your heart rate is likely up. That can really affect your period. It usually throws off the timing.” In other words, your cycle may suddenly become shorter or longer than what you’re typically used to.
Smoking and excessive alcohol intake
“These tend to make periods more irregular and change the timing for people,” says Sullivan, who notes that the most important thing is to know your baseline. That way, if anything changes, you’ll notice and be able to check in with your doctor about it.
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