It's that time of the month again: your period. You might be feeling “cramp-y”, bloated or generally unwell. This is because of the rise of progesterone before your period, which is believed to also cause symptoms of premenstrual syndrome (PMS). From breast tenderness, mood swings, feeling bloated to cravings. While such feelings are natural and can’t be helped – how you react to them can be managed.
What you eat can make a big difference in how you feel during period week. While you need not be so hard on yourself and enjoy some indulgences, remember that there are healthy alternatives. So before you reach for that bag of chips or pint of ice cream, check out our healthy suggestions on what to eat during your period. These will keep you from craving more and provide you with the nourishment you need most during this time.
Breakfast
Start your day right with a healthy first meal. This will give you enough energy for the day and keep your blood sugar level stable all day long. Include protein to help maintain muscle mass, fiber for gut health, whole grains for sustained energy levels, and plenty of vitamins including iron which helps with anemia. While you might be craving a big breakfast during your period, you can also try something filling like oatmeal with fruit. This will help keep you feeling fuller longer and can provide extra iron to combat anemia. Another great option is eggs, which are high in protein as well as vitamin D, B6, and E. These help ease painful PMS symptoms.
Lunch
Do you tend to get bloated during your period? A bowl of lentils is easy on the stomach and provides plenty of carbs without bloating or gas. Plus, lentils are rich in iron, so you’ll be able to replenish lost iron during your period. Add some vegetables like carrots or spinach if you need more nutrients!
Dinner
It’s very common for iron levels to dip during a menstruator's period, especially when the menstrual flow is heavy. People who menstruate may experience fatigue, dizziness, and body pain. A salad filled with leafy green vegetables is a healthy and delicious way for you to boost your iron levels. You may also opt for spinach-based dishes, which are also rich in magnesium.
It's best to enjoy smaller meal portions during menstruation. Hormonal changes can make it difficult to determine when you're full or having too much. In case you're bothered about period weight gain - don't. It's normal to gain about three to five pounds during your period. This goes away a few days after your period starts. Period-related weight gain is due to hormonal fluctuations. Water retention, overeating, sugar cravings, and skipping workouts due to cramps are also known causes.
This is why it is important that you know which foods are great to eat during your period. Your body needs all the nutrients it can get to support your reproductive system and curb unhealthy food cravings.
Get your pantry, “period ready” by stocking up on the following:
Fruits and vegetables
Stock up on fruits like avocados, grapefruit, oranges, berries (blackberries), and vegetables like spinach and kale. Eat fresh fruit as a snack between meals to curb sugar cravings. Keep raw veggies available for snacks paired with hummus or guacamole when you're hungry.
Eggs
Egg yolks contain proteins that will help balance out those chocolate cravings! Egg whites are great for a power breakfast with a side of fruit.
Lean Protein
Protein is key in maintaining energy levels and muscle function so make sure you're getting enough in your diet! Beans, like chickpeas or black beans, are an excellent source of protein which also provide complex carbohydrates. If you don't enjoy eating them on their own, try adding veggies, rice, pasta, or cook it up into a hearty soup. Fish is another great protein option that provides healthy fats as well as lean proteins.
Remember these healthy alternatives and make sure to stock up on them before your period. So when you start craving and wanting to reach for sugar-filled cookies or high-calories treats, you already have your supply of healthy, "period-friendly" food available.
