Research shows that these foods, along with staying hydrated, can help reduce pain and other symptoms such as bloating, water retention, poor concentration, and irritability during your period days.
1. Load Up On Calcium
Calcium is a girl’s BFF during her period. Research shows the bone-boosting mineral can both reduce menstrual cramp pains and reduce bloating and water retention. Calcium can also help your mood and increase concentration.
It is found in dairy products like milk, yogurt, and cheese as well as specific plant-based sources, including almonds, botchy, broccoli, and leafy greens.
2. Focus On Fiber
The last thing you want during your period is to feel more bloated. Fiber, which keeps your digestive tract running smoothly, can help. Eat plenty of fiber throughout your period to ensure regularity.
It is found in almonds, apples, artichokes, beans, blackberries, chia seeds, persimmons, sweet potatoes, whole grains.
Signs You’re Not Eating Enough Fiber
Feeling like you’ve got a brick in your stomach? If you have fewer than three bowel movements a week, you may be constipated—possibly due to a dearth of insoluble fiber in your daily menu. “Insoluble fiber cannot be digested, so it helps move food through the digestive tract more quickly, which helps decrease constipation,” said Neva Cochran, RD, a Dallas-based registered dietitian. Add more insoluble fiber to your diet by eating whole-wheat bread, brown rice, seeds, and fruits.
3. Add More Iron
Heavy periods can contribute to iron deficiency anemia in women, which can cause brain fog, tiredness, and mood swings. Even if you don’t have a substantial period, eating foods high in the mineral iron during your period is a good idea.
It is found in beans, beef, dark chocolate, lamb, leafy greens, nuts, sunflower seeds, tofu.
These are anemia symptoms you shouldn’t ignore.
4. Make Some Room For Magnesium
File this under “so now you know”: Carolyn Dean, MD, author of The Magnesium Miracle, explains that women crave chocolate during their periods because of its magnesium content. Research shows that magnesium helps relieve PMS symptoms such as headaches and cramps.
It is found in avocados, bananas, beans, dark chocolate, fish, leafy greens, nuts, seeds, yogurt.
5. Fuel Up On Omega-3s And Vitamin B12
Discomfort from menstrual cramps can be significantly reduced with a combination of omega-3 fatty acids and vitamin B12.
It is found in Eggs, flaxseeds, nuts, seafood, seeds, yogurt. These are clues you might be deficient in vitamin B12.
What’s The Importance of Vitamin B12?
There are eight B vitamins, and all of them give your body energy by helping to convert food into fuel. Vitamin B12 is especially important in producing DNA and maintaining healthy nerve and blood cells. One way it protects blood cells is by preventing megaloblastic anemia, a condition that reduces the amount of oxygen your red blood cells can carry.
The recommended daily amount of B12 is 2.4 msg, and most people consume that much naturally by eating healthy amounts of protein. A deficiency occurs when vitamin B12 isn’t a regular part of someone’s diet or when someone can’t absorb the nutrient properly.
6. Don’t Forget Vitamin D
New studies have shown that having low vitamin D levels can cause irregular periods; vitamin D also plays a role in boosting energy levels, bolstering mood, and fighting insomnia—all issues when you’re on your period.
It is found in fish oils, fortified milk, egg yolks.
A Quick Vitamin Refresher
You walk in the sunshine every day (wearing your SPF of course). You eat right. You get enough sleep. However, you still may be missing something even if you’re doing all the right things—vitamin D. Though rare, severely low levels of vitamin D can cause rickets in children and osteomalacia (softening of the bones) in adults.
Left untreated, these conditions can lead to bone pain, soft and brittle bones, and muscle pain and weakness. However, recent research has suggested a connection between even moderately low levels of vitamin D and some surprising health conditions, including diabetes, osteoarthritis, and cancer.
Here are a few sneaky signs that you might not be getting enough vitamin D. If you feel that you’re suffering from any of these symptoms, talk with your healthcare provider, who will likely recommend a blood test. This is the only way to determine your vitamin D level accurately. Then you can discuss ways to boost your levels, typically by taking an over-the-counter supplement.
Final Thoughts Regarding The Foods to Eat During The Period Days
Women are the bringers of new life into the world, and the menstrual period are a part of that process. If you have a daughter, who’s of an age where she’s menstruating or about to start and struggling for Dysmenorrhea, share this information with her or with your niece and girlfriends.
P.S. Like and share this post with your peers to spread the love.