Killer cramps, endless bleeding, the fear of leaking tampons - if you suffer from heavy, painful periods, this is just some of what you have to put up with every month.
That's on top of feeling bloated, tired, and irrationally irritated with pretty much everybody. Cravings are also likely to be raging, and whilst anything in the realm of healthy eating may seem like a massive test of willpower—a few dietary changes could help to make this time of the month just a little less excruciating. Here are some foods to eat on and around your period.
1. Ginger
Sipping on fresh ginger tea may help to ease painful abdominal cramping. In a research study , 150 women were instructed to take 1 g of ginger powder per day, for the first 3 days of their period. Ginger managed to reduce pain as effectively as the drugs mefenamic acid (an anti-inflammatory painkiller) and ibuprofen. To make ginger tea, peel a thumb-sized piece of root ginger, slice, and steep in hot water with a slice of lemon for 5 minutes.
2. Salmon
Studies have repeatedly shown that women who consume the most omega-3s have milder period pain. And oily fish such as salmon (mackerel, trout and sardines too) are packed full of these wonderful anti-inflammatory fats. Aim to eat oily fish at least twice a week, and to further boost your omega-3s, flaxseeds, walnuts and omega-3 enriched eggs are all good sources.
3. Steak
Red meat is the richest dietary source of iron, which- if you suffer from heavy periods- could be exactly what your body is crying out for. It's wildly common for women to be low on iron during this time of the month, and the biggest sign is feeling totally wiped out! If you're not a meat eater, feast on some spinach, beans and lentils. If energy levels don't improve, get your levels tested as you may need to take a supplement.
4. Green leafy vegetables
They might not be top of your cravings list, but kale, spinach and broccoli are all high in the anti-cramping mineral magnesium (which incidentally, also helps to make you feel more chilled out). They also contain vitamins A, C, B6 and E, calcium and potassium- nutrients that have all been shown to help alleviate PMS symptoms.
5. Natural probiotic yoghurt
Full of calcium which has been found to help ease menstrual cramps. Not only that, one large study found a diet with calcium-rich dairy products lowered the risk for developing PMS by as much as 40% (yes please!) Probiotic yoghurt always contains "friendly" bacteria which supports a healthy digestive system and may help to ease persistent bloating.
6. Dark chocolate
Intense chocolate cravings are extremely common at this time of the month, but excessive sugar isn't a great idea and may actually make your symptoms worse. Try eating dark chocolate- it's lower in sugar than milk and white chocolate, but will still satisfy your sweet cravings, and as an added bonus is a rich source of magnesium. Sunflower seeds - these are one of the richest sources of vitamin E, which is beneficial for helping to ease sore boobs and period cramps. Avocado, eggs, liver and almonds are also rich in vitamin E, so up your intake of these foods in the lead up to your period.
7. Go bananas
It's always a good idea to eat fruit and veg – it's just that it's an especially good idea during your period. Bananas in particular are rich in vitamin B6 and potassium, which, like chocolate, reduces cramps, but also helps with that Michelin-man-esque bloating that most of us can't shift.
8. Cut down on salt
Chips, crisps, bacon, even soup – loads of truly delicious foods are loaded with more salt that you might expect, and they're not doing you or your period bloat any favours. Cutting out salt, as well as drinking plenty of water to flush out your system, will keep your stomach as flat as it's possible for it to be whilst the red devil is in your belly.
9. Popcorn
Try: Low-fat popcorn, honey, graham crackers, whole wheat pretzels Low-fat carbohydrates can increase production of serotonin in the brain, which helps relax you, says Judith Wurtman, PhD, director of the program in women's health at MIT. How much? Grabowski-Nepa suggests having whole-grain toast or oatmeal topped with one teaspoon of honey. Or try snacking on a cup of air popped popcorn or five small graham crackers when you're feeling anxious.
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