How Does Nutrition Impact Menstrual Health, and What Foods Should Be Included During a Period?
Struggling with cramps, fatigue, or irregular cycles? The key to better menstrual health might be on your plate. Proper nutrition plays a vital role in regulating your cycle and alleviating symptoms, making it essential to pay close attention to your diet during your period.
The Link Between Nutrition and Menstrual Health
Good nutrition directly impacts hormonal balance, energy levels, and overall well-being during menstruation. Eating nutrient-dense foods can reduce common period symptoms like cramps, bloating, and fatigue. Conversely, unhealthy food choices can worsen discomfort and contribute to long-term menstrual issues.
Ready to transform your period experience with smart food choices? Let’s explore what to eat—and what to avoid—for optimal menstrual health.
What Foods Should Be Included During Your Period?
Here’s a period diet list include the vegetables, meats, and other essential foods, how they help your body:
- Leafy Green Vegetables
Examples: Spinach, kale, Swiss chard
First these foods are food for body, supply High in iron and magnesium, leafy greens combat the iron deficiency that often occurs during menstruation due to blood loss. Magnesium also helps reduce cramps and improve mood.
Can make salad with Kale or Swiss chard, mix some lemon juice or orange juice will be better.
- Fatty Fish
Examples: Salmon, mackerel, sardines
These fish are rich in omega-3 fatty acids, which have anti-inflammatory properties. Omega-3s can help reduce period pain (dysmenorrhea) by lowering inflammation in the body. Studies suggest that omega-3s also support brain health, helping to minimize mood swings. and other symptoms of premenstrual syndrome (PMS).
Menstruation leads to a loss of blood, which can lower iron levels in the body. Fatty fish like sardines contain heme iron, a type of iron that is more easily absorbed by the body, helping replenish your iron stores and prevent fatigue. Salmon and mackerel are excellent sources of vitamin D. This vitamin supports calcium absorption, which can ease muscle cramps and maintain overall bone health. Protein in fish helps stabilize blood sugar levels, which can reduce cravings and provide sustained energy throughout your period.
Can make salad or bake with salmon;Cook Pasta with sardines
- Iron-Rich Meats
Examples: Lean beef, chicken liver, turkey
Lean Beef: Beef is a great source of heme iron, which is more readily absorbed by the body compared to non-heme iron found in plant-based sources. Menstruation leads to iron loss, and consuming beef can help replenish these stores and prevent iron deficiency anemia, which can cause fatigue and weakness during your period.
Chicken Liver: Chicken liver is particularly rich in heme iron, vitamin A, and folate. It helps build blood and can prevent iron deficiency, which is common during menstruation.
Turkey: This meat is high in zinc, a mineral that plays a crucial role in immune function, cell growth, and protein synthesis. Zinc can also help regulate mood and alleviate symptoms of PMS, such as irritability and mood swings.
B Vitamins (especially B6 in chicken liver) are vital for hormone regulation and energy metabolism. During menstruation, the body’s demand for these nutrients increases. Consuming meats can help meet this need, reducing fatigue and supporting overall well-being during your period.
Lean meats like turkey and beef provide high-quality protein, which is essential for muscle repair and maintaining energy levels. Protein can help stabilize blood sugar levels, reducing cravings and mood swings associated with periods.
Cook salad, sandwiches or other main dish with Beef, Turkey
Chicken liver can cook with onions and garlic
- Nuts and Seeds
Examples: Almonds, walnuts, chia seeds, flaxseeds
Eat them as a snack, add them to yogurt, oatmeal, or salads.
Almonds and Walnuts are rich in healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids. These fats have anti-inflammatory properties that can help reduce period pain and alleviate symptoms of PMS. Omega-3s, found in walnuts, have been shown to help improve mood and reduce inflammation, which can be particularly beneficial during menstruation when hormonal fluctuations may cause mood swings and discomfort.
Walnuts are rich in vitamin E, an antioxidant that may help reduce oxidative stress and inflammation during menstruation. This can help alleviate some of the discomforts associated with PMS, like breast tenderness and mood swings.
Nuts are a good source of plant-based protein and fiber. These nutrients can help stabilize blood sugar levels, reduce cravings, and provide sustained energy throughout the menstrual cycle. High-fiber content also aids in digestion, which can prevent constipation that sometimes accompanies menstruation.
Portion Control: While nuts are healthy, they are calorie-dense. It's easy to overeat, so be mindful of portion sizes.
Allergies: Some people may be allergic to nuts, so if you have a nut allergy, consider other nutrient-rich snacks such as seeds (like pumpkin or sunflower seeds).
- Fruits
Examples: Bananas, oranges, watermelon
These fruits are high in potassium, Vitamin B6, Calcium and Magnesium and Vitamin C. Which helps reduce bloating by regulating fluid balance in the body. It can also prevent muscle cramps.
Bananas also are a good source of dietary fiber, which helps prevent constipation or diarrhea that some women experience during their period.
Eating fruits as snack, or can add oranges, bananas in salad, also can add in milkshake.
- Whole Grains
Examples: Brown rice, quinoa, oats
Has rich Magnesium, Zinc, Complex Carbohydrates, Vitamin B6, Iron-rich, these are essential minerals, which can reduce cramps, boost mood, and support overall reproductive health. Oats are rich in dietary fiber, which aids digestion and helps prevent bloating or constipation that some women experience during their period.
Add to salads, soups, or use as a side dish; it can also be cooked into breakfast bowls with fruits and nuts.
- Dark Chocolate (70% Cocoa or Higher)
Dark chocolate is rich in magnesium and iron, making it a guilt-free treat that can ease period discomfort and improve your mood.
- Ginger
Ginger is very popular on Chinese dining tables, it can help women drive away cold, especially during menstruation，boil ginger,eggs ,black sugar and water together to drink, this can relieve menstrual cramps. Also can boil water with mugwort leaf, use to soak your feet in water to help sleeping.
Foods to Avoid During Your Period
Just as there are foods that support menstrual health, some can worsen symptoms. Here’s what to steer clear of:
Can have snacks, but be less during your period, such as salty food (Sodas, candies, baked goods). Less coffee and ice snack (such as ice cream, if you want have yogurt, please take out from Refrigerator at least 1-2 hours before you drink)
Less Alcohol: Alcohol dehydrates the body, exacerbating fatigue and bloating. It can also interfere with hormonal balance, prolonging menstrual symptoms.
How Do These Foods Help or Harm the Body?
Nutrient-Rich Foods: Support hormonal balance, reduce inflammation, and replenish lost nutrients, resulting in a more comfortable period experience.
Unhealthy Foods: Trigger bloating, cramps, and mood swings, making periods more uncomfortable and increasing long-term health risks.
Nutrition is a powerful tool in managing menstrual health. Incorporating iron-rich meats, leafy greens, fatty fish, and whole grains into your diet can reduce period discomfort and improve energy levels. On the other hand, avoiding salty, sugary, and processed foods can prevent bloating and mood swings. By making mindful food choices, you can turn your period into a time of nourishment and care for your body.