Whether you experience your
menstrual cycle as a mild inconvenience or as painful and disruptive,
you can help alleviate some of its associated symptoms by eating healthy foods.
During your cycle you need additional nutrients to support the hormonal
changes in your body, and you can also benefit from the soothing
properties of certain foods. Focusing on healthy foods also helps
eliminate cravings for sugary or fatty foods that can make you feel
worse.
Iron-Rich Foods
Blood
loss during menstruation can make you vulnerable to anemia, so eat
plenty of iron-rich foods during your cycle, notes the American Dietetic
Association. The most easily absorbed sources of iron include lean
beef, poultry and enriched cereals. Other good sources are eggs and
legumes, though the ADA notes iron from plant sources is harder to
absorb. Eat plant-based sources along with vitamin C-rich foods like
citrus fruit that promote iron absorption.
Fresh Vegetables
Menstrual
cramps are common and uncomfortable, but you can ease them by eating
lots of fresh vegetables, especially leafy green vegetables, according
to the Feminist Women’s Health Center. The spasmodic cramping you feel
during your period is caused by prostaglandins, chemicals that affect
muscle tension. Vegetables are high in linoleic and liblenic acids,
which promote the creation of relaxing prostaglandins to ease cramps.
Oily Fish
“The
Ultimate Omega-3 Diet” explains that before your period begins, your
cells release an excess of omega-6 fatty acids. This triggers an
inflammatory response that can generate premenstrual symptoms such as
cramps, nausea, bloating and headaches.
You can counteract this release by increasing your consumption of
omega-3 fatty acids, which are anti-inflammatory. Oily fish such as
mackerel and salmon are good sources of omega-3.
Soy
Hormones
govern your cycle. One way to ease unpleasant symptoms is to eat plenty
of soy, which is a natural source of phytoestrogens, according to
Brigitte Mars and Chrystle Fiedler, authors of “The Country Almanac of Home Remedies.”
Phytoestrogens help normalize the levels of estrogen in your body, so
you won’t experience unsettling highs and lows during your cycle. Tofu
and soy milk are two accessible sources of soy, though the authors
recommend eating fermented soy products such as miso or tempeh, which
are easier to digest.
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