How Nutrition Affects Your Cycle: Ease Menstrual Discomfort With These Foods
Menstrual cramps are a common and bothersome aspect of the menstrual cycle for many women. Along with acne and mood changes, they are key symptoms of premenstrual syndrome (PMS). While these symptoms are often unavoidable, certain foods and nutrients can help alleviate discomfort and support your body throughout the cycle.
According to The Royal Women’s Hospital, “diets rich in omega-3 fatty acids such as fish, calcium and vitamin D, and low in animal fats, salt, and caffeine may reduce the risk of troublesome PMS symptoms.” These nutrients play crucial roles in alleviating menstrual discomfort and promoting overall health during the menstrual cycle.
Best Foods to Consume for Each Menstrual Phase:
Menstrual Phase (Days 1-5): This is the time when menstrual bleeding occurs, and many women experience cramps and fatigue. During this phase, focusing on foods that reduce inflammation and boost energy can be beneficial. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, are excellent for reducing inflammation and alleviating menstrual pain. Leafy greens like spinach and kale are high in calcium, which supports muscle relaxation and helps ease cramping. Dark chocolate, in moderation, contains magnesium, which can help relax muscles and improve mood.
Follicular Phase (Days 6-14): As the body prepares for ovulation, energy levels begin to rise. It's an ideal time to consume foods that support hormone balance and energy. Whole grains such as oats and quinoa provide complex carbohydrates and B vitamins that stabilize mood and boost energy levels. Fruits like bananas, high in potassium, help with muscle function and can reduce bloating. Citrus fruits like oranges provide vitamin C, supporting immune function and overall health.
Ovulation Phase (Days 15-17): This phase is characterized by peak energy and increased libido. To maintain balance and support hormone levels, focus on nutrient-rich foods. Nuts and seeds, including almonds, walnuts, flaxseeds, and chia seeds, are rich in omega-3 fatty acids, magnesium, and zinc, which can help regulate mood and support overall well-being.
Luteal Phase (Days 18-28): In the lead-up to menstruation, many women experience PMS symptoms such as mood swings and bloating. Reducing intake of animal fats, salt, and caffeine can help manage these symptoms. Opt for lean proteins and vegetables to support hormone balance. Herbal teas like chamomile can help reduce stress and ease menstrual discomfort, while ginger tea aids digestion and alleviates nausea. Peppermint tea can help with bloating and digestive issues.
Here’s a list of foods that can help alleviate menstrual cramps and other symptoms, such as mood changes, for your consideration:
Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and alleviate menstrual pain.
Leafy Greens: Spinach, kale, and Swiss chard are high in calcium, which supports muscle relaxation and reduces cramping.
Dairy Products: Milk, yogurt, and cheese provide calcium and vitamin D, which are important for bone health and may help alleviate PMS symptoms.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, magnesium, and zinc, which can help regulate mood and reduce cramping.
Whole Grains: Oats, quinoa, and brown rice provide complex carbohydrates and B vitamins, which stabilize mood and energy levels.
Fruits: Bananas are high in potassium, which helps with muscle function and may alleviate bloating. Citrus fruits like oranges provide vitamin C, which supports immune function and overall health during menstruation.
Dark Chocolate: In moderation, dark chocolate (70% cocoa or higher) contains magnesium, which can help relax muscles and improve mood.
Herbal Teas: Chamomile tea has calming properties that may help reduce stress and ease menstrual discomfort. Ginger tea can aid in digestion and alleviate nausea, while peppermint tea may help with bloating and digestive issues.
Next time you're on your period, or navigating any phase of your cycle, why not give some of these foods a try? Incorporating omega-3 rich fatty fish, calcium-packed leafy greens, and soothing herbal teas could make a noticeable difference in easing your menstrual discomfort. Explore these tasty choices and feel the relief as your pain fades away.
References: