The Best Diet For Menstruation

Nutrition plays a huge role in your overall wellbeing, from your immune function, to managing chronic health conditions, to your hormonal health, and everything in between! For those of us who experience periods, what you eat can play a big role in how you feel around that time of the month.

We always want to bring you the latest and greatest education from the experts themselves, so we're sharing a guest post from Nutrisense, a health and wellness platform that focuses on personalized nutrition through continuous glucose monitoring (CGM). They are breaking down how you can optimize your diet for energy, to ease cramps, and help feel a little more stable during your cycle.

Your period may be a natural, necessary part of life, but that doesn't make it any less trying. That time of the month is challenging for everyone who menstruates, but the cramps, cravings, mood swings, and bloating are not the only reasons.

For centuries, menstruation has been shrouded in mystery and misinformation. It makes it more challenging to deal with, manage, and get proper treatment for menstrual symptoms and related issues like PCOS and endometriosis.

In many cultures, it’s still taboo to discuss openly. However, there’s no reason to be ashamed or embarrassed about menstruation—it’s a natural part of life! But between all the cramps, mood swings, and general fatigue, periods can be a total pain. So it's no surprise that many look for ways to ease their symptoms during their period. One popular way to do this is by adjusting your diet.

When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Following a healthy diet for menstruation, like any healthy diet, will differ for everyone. But it may also differ from your general diet for overall wellbeing or weight loss.

So, what’s the best diet to help with everything from Premenstrual Syndrome (PMS) to menstrual pain? Read on for a few ideas.

What Exactly is a Menstrual Cycle?

Every month, your body goes through a complex series of hormonal changes in preparation for a potential pregnancy. Most women experience four distinct phases in their menstrual cycle: menstruation, ovulation, the luteal phase, and premenstruation.

Here’s a quick rundown on each one. For a more in-depth explanation and to learn how your menstrual cycle impacts your blood glucose levels, read our piece on menstruation here.

Menstruation: Menstruation, or your period, is the first phase of your cycle and typically lasts anywhere from three to seven days. During this phase, the lining of your uterus sheds, and you may experience cramps, bloating, and other PMS symptoms.

The Follicular Phase: The Follicular phase starts on the first day of the menstrual cycle and ends at ovulation. The average length of this phase is around 16 days.

Ovulation: Ovulation is the third phase of your cycle. Ovulation, which is when your ovaries release an egg, is when you’re the most fertile.

The Luteal Phase: The luteal phase is the fourth phase of your cycle and begins after ovulation. During this phase, your body temperature rises, and the uterine lining thickens.

The Best Foods for Menstruation

As we mentioned before, menstruation is a natural part of life. Every month, the lining of the uterus thickens in preparation for a possible pregnancy. If no pregnancy occurs, this lining is shed through the vagina. The process, known as menstruation, usually lasts between three and seven days.

For some, menstruation may be nothing more than a nuisance. But for others, it can cause severe distress or pain. Menstrual cramps, for example, are caused by the contraction of the muscles of the uterus. They can range from mild to severe and are often treated with over-the-counter medications like ibuprofen. Some women also experience bloating, mood swings, and fatigue during their menstrual cycle.

Fortunately, there are several ways to ease the discomfort of menstruation. Diets that include iron-rich foods, physical activity, relaxation techniques, and over-the-counter medication can all help to reduce the symptoms associated with menstruation.

In addition, many find that keeping a menstrual diary helps them understand and identify patterns that may help manage the symptoms. And some typical symptoms like cramps and bloating, some women also experience mood swings, fatigue, and cravings. While it’s tempting to indulge in these cravings, certain foods can help to ease period symptoms and make the week a little easier.

Prescription Menstrual Support

Women who have conditions like PCOS, endometriosis, or PMDD may experience pain, bleeding, and moods that interfere with their day to day lives. Severe symptoms aren't something you have to live with—reach out to a Wisp provider for menstrual support, including Birth Control to manage bleeding, options for delaying or skipping your period, and prescription options to help with hormonal acne and excess facial hair.

Best Foods for When Your Period Starts

During the first few days of your period, it’s essential to eat foods that are high in iron and fiber. For many, periods can be a time of fatigue and low energy. This is partly due to the loss of iron that occurs during menstruation.

Iron helps carry oxygen in the blood, so it can lead to feelings of exhaustion when your iron levels are low. Iron helps to replenish the blood lost during menstruation, and fiber can help reduce bloating. It’s essential to avoid processed foods, caffeine, and sugar during this time of the month.

Some Good Sources of Iron

Red Meat

Red meat is an excellent source of protein and essential nutrients, including iron. When it comes to managing your period, iron is vital. During this time of the month, your body loses significant amounts of blood, and since iron is part of red blood cells, getting iron-rich foods helps replenish the loss.

You may experience fatigue, weakness, anemia, or other iron deficiency symptoms without enough iron. Red meat is an excellent source of easily absorbed iron. It's also rich in other nutrients essential for women's health, such as B vitamins and zinc.

To maintain a healthy iron level during your period, experts recommend eating foods like red meat high in this essential nutrient.

Dark Leafy Greens

For those who menstruate, leafy greens are an excellent source of iron. This is important because, during menstruation, you can lose iron through blood loss. If your body does not have enough stored iron, it may be essential to supplement your diet with iron-rich foods, like leafy greens.

Leafy greens provide a much-needed boost of iron, and they also have other nutrients that are essential for overall health. These include vitamins A, C, and K and folic acid and calcium.

Legumes

Legumes are an excellent source of iron, and they can help boost energy levels during your period. In addition, legumes are a good source of other nutrients like folic acid and fiber, which can also benefit you during your menstrual cycle.

Best Foods To Ease Fatigue

Foods high in iron can help counteract fatigue, while specific B vitamins can help reduce cramping and bloating. First, it’s important to eat regular meals and snacks to maintain consistent energy levels.

Avoid sugary foods, large amounts of carbohydrates, and sugary drinks, leading to a quick energy crash. It’s also important to stay hydrated by drinking plenty of water. Here are some ways to boost energy during your period.

Fresh Fruits

The natural sugars in fruit can help boost energy levels, and the high water content can help reduce bloating. Vitamin C in fruit helps with the absorption of iron. In addition, the nutrients in fruit can help reduce inflammation and support the production of new red blood cells.

Lean Protein

Protein helps to regulate blood sugar levels, preventing the fatigue and mood swings that are often associated with premenstrual syndrome.

Fatty Fish

Fatty fish contains omega-3 fatty acids that have anti-inflammatory properties. Fatty fish like salmon, mackerel, herring, and sardines are versatile and delicious. They're a great source of nutrients like omega-3 fatty acids.

These healthy fats have anti-inflammatory effects, which can benefit people who experience cramps and other menstrual symptoms. In addition, omega-3 fatty acids help regulate hormones and support reproductive health.

Best Foods To Ease Cramps

For many, cramps are a symptom before and during their period. Painful periods and menstrual cramps are a monthly reality, but you can ease some of that pain with a healthy diet. While over-the-counter medication can help relieve pain, several foods can provide period cramp relief.

Leafy Greens

Greens like spinach and kale have significant iron, which can help to combat fatigue. Dark leafy greens contain fiber and magnesium. Magnesium can help to relax muscles and ease the pain.

Cramps and bloating are often caused by an excess of salt and water in your body. By consuming fresh vegetables like leafy greens (which are naturally low in salt), you can help to flush out these excess fluids and reduce bloating.

Dark Chocolate

Dark chocolate is another source of magnesium and can help ease some of those sweet cravings you might get on your period.

Ginger

Studies have shown that ginger can be effective in reducing inflammation and pain. It has also been shown to help reduce nausea. If you're looking for a hot drink to help soothe your cramps, ginger tea is a great option.

Bananas

Bananas are high in potassium and help reduce muscle cramps and other period symptoms.

Best Foods To Ease Bloating

a glass of cereal, yogurt, berries and chocolate Bloating is an uncomfortable but common symptom of menstruation. Fortunately, there are a few simple dietary changes that can help to ease it. First, try to avoid foods high in salt and sugar, which can cause fluid retention, which can lead to bloating. It’s also good to avoid caffeine and alcohol, as these beverages can aggravate bloating. Here are some helpful foods to add to your diet.

Yogurt

Yogurt is rich in probiotics, which are live bacteria that help to promote a healthy digestive system. In addition, yogurt can help to alleviate cramps and PMS symptoms by regulating hormone levels. Plus, the calcium in yogurt can help to reduce water retention.

Fresh Fruits

Fresh fruits are rich in fiber which will help keep your digestive system running smoothly and reduce bloating. Fresh fruit also contains high levels of water, which can help combat bloating.

Best Foods To Help Mood Swings

Research has shown that omega-3 fatty acids can help to reduce inflammation and improve mood. So next time you’re feeling cranky, reach for a salmon filet or a handful of walnuts. Here are some ideas.

Nuts

Nuts are a great source of healthy fats, protein, and vitamins. They can also help regulate blood sugar levels, which can help prevent mood swings.

Nuts contain tryptophan, an amino acid that has been linked to improved mood and reduced stress levels. Additionally, nuts also have magnesium, a mineral that has been shown to relieve pain and cramps.

Need Extra Cycle Support?

While most women will experience menstrual discomfort at some point over the course of their lives, some of us find ourselves needing a little extra support. Medical conditions like PCOS, endometriosis, and PMDD can make periods extra painful and unpleasant. Connect with a Wisp provider to help manage symptoms with Birth Control, or browse prescription options to help delay your period or skip your cycle.

Nutrisense and Wisp Inc. are separate and non-affiliated companies. This blog post is for informational and educational purposes only and should not be taken as professional advice. Always consult with a qualified professional before making any decisions based on the information provided here.