Eating for your period: What foods to eat and when

IT can be hard to predict exactly how you’ll feel during your period. Some people barely have any symptoms while others struggle with cramping, headaches, pain and nausea. Some women may have a go-to remedy when Aunt Flo comes to town, but addressing these symptoms is actually a month-long job, and a well-balanced diet may play a role in optimising the various phases of the menstrual cycle – and how you feel during them.

This article will explore how nutrition plays a significant role in overall health and how what you eat can help you during the different phases of your menstrual cycle and combat period symptoms.

Menstrual Cycle Phases

The menstrual cycle is broken down into phases, and each phase serves a different purpose in the cycle and can be supported by certain nutrients.

Menstruation

Menstruation occurs on days one through five of your cycle and is characterised by vaginal bleeding due to the uterine lining shedding in the absence of a pregnancy. Since iron, an essential mineral, is lost along with that blood, it’s important to eat foods rich in the nutrient, such as:

Leafy, green vegetables – Leafy, green vegetables, such as kale and spinach, can boost your iron levels. Spinach is also rich in magnesium.

Chicken – Chicken is an 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.

Nuts – Nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. You can also try nut butters or nut-based milks, or add these ingredients to smoothies.

Also read: Debunking myths this World Menstrual Hygiene Day

Follicular Phase

The follicular phase occurs on days one through 14 of the average 28-day cycle. During this time, your oestrogen levels rise to grow the endometrial lining of the uterus in order to prepare for a potential pregnancy, and those same hormones affect how your body utilises nutrients.

Adequate nutrition and hydration are especially important during this phase because it provides the energy your body needs as it prepares to release an egg. Elevated hormone levels can influence your body’s hydration levels, so it’s important to drink plenty of water. Consuming the following foods and liquids during this phase may help:

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.

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.

Peppermint tea – peppermint tea may soothe the symptoms of PMS and relieve menstrual cramps, nausea, and diarrhoea.

Ovulation

Ovulation takes place in the middle of the cycle – usually 14 days before menses – when an egg is released from an ovary and travels to the fallopian tube for potential fertilisation. Some of the symptoms include a rise in body temperature and pain or stiffness in the hips.

Consuming carbohydrates with a low glycaemic index, monounsaturated and polyunsaturated fatty acids, antioxidant-rich foods and foods with vitamin D and folic acid can be beneficial in combating the ovulation symptoms.

Ginger – Ginger has anti-inflammatory effects, which can soothe achy muscles. Ginger may also reduce nausea but don’t consume too much ginger – consuming more than 4g in one day could cause heartburn and stomachaches.

Turmeric – Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient. Turmeric may reduce PMS symptoms, and consuming it during ovulation may result in less severe symptoms.

Flaxseed oil – Every 15ml of flaxseed oil contains 7 195mg of omega-3 fatty acids. Flaxseed oil can aid in soothing constipation, a common symptom of menstruation.

Also read: Organisations work together to restore girls’ dignity

Luteal Phase/Premenstrual Phase

The luteal phase occurs around days 14 to 28 of the cycle. During this time, the body is preparing for menstruation, which is characterised by rising progesterone levels to maintain the uterine lining for a potential pregnancy. Nutrition is critical here, especially protein and fat, due to high utilisation during the luteal phase.

Fish – Rich in iron, protein and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating. Omega-3s may reduce the intensity of period pain and may reduce the occurrence of mood swings and depression around menstruation.

Quinoa – Quinoa is rich in nutrients, such as iron, protein and magnesium, and has a low glycaemic index, which means you’re likely to feel full and have energy for a long time after eating it.

Lentils and beans – Lentils and beans 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.

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