12 Foods That Help Women’s Health During A Period

12 Foods That Help Women’s Health During A Period

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(Editors Note: Updated to include fact-based references regarding the anti-inflammatory properties of Ginger)

Having a period is no fun, and it’s during these times of menstruation where hormones are at all-time highs and moods at their lowest.

Some women lay with the heating pad to soothe their cramps, while others lock themselves away during a period from the horrible mood swings.

Being the bearer of life comes with significant responsibilities. During the time of the month, women can experience fatigue, nausea, mood swings, headaches, abdominal cramping, bloating, diarrhea, and a general sick feeling. This doesn’t account for those ladies who have issues like polycystic ovary syndrome that make their cycles heavy or absent.

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If there was a way to lessen the symptoms you feel by the things you eat and drink during your pregnancy, would you do it? What if having an apple each day really does keep the doctor away?

Twelve Foods That Can Help During A Period

Thankfully, there are a few things that you can eat and drink during your time of the month to make your periods easier on you. The good news is that most of these things you can find in your cabinet already, so there’s no need to spend a bunch of money on stuff. Here are the ten best things to add to your diet during your period.

during a period
1. Ginger

Ginger is a spice that has been used for all types of pain, as it’s effective. When you have bloating and cramping associated with your period, you should make a cup of ginger tea. The powerful anti-inflammatory effects of ginger can help you.

The Journal of Maternal-Fetal & Neonatal Medicine referenced a study done on ginger with nausea on expectant mothers. Not only did they find that it helped with both nausea and vomiting, but they found that it was a safe and inexpensive option. The key is to make sure that you don’t take more than four grams in one day, as it can cause stomach upset.

2. Water-Rich Fruits

It’s essential to stay well hydrated during your time of the month. Eating fruits that have a substantial amount of water in them can help. Additionally, the sweet nectar from fruits can help you to keep those sugar cravings at bay.

Some women crave sugar when they’re on their periods. This can cause your glucose levels to spike and crash, which makes you feel horrible. Staying hydrated and controlling those cravings will make your period more manageable.

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3. Turmeric

Turmeric is getting a lot of hype these days as one of the spices that can fix just about anything. It has anti-inflammatory properties that can help during your period. You can add this spice to your foods, take a supplement, or mix it into a tea.

There is a great deal of medical research that backs up the claims that this spice is a powerful weapon against pain and bloating due to the anti-inflammatory properties.

4. Flaxseed Oil

Did you know that flaxseed oil has tons of omega-3 fatty acids in it? You need about 1,600 milligrams each day to fight free radicals, and this provides more than 7,100 milligrams in 15 milliliters. If you fight constipation during a period, then this natural oil can help to relieve that issue.

5. Fish

Fish, especially the cold-water varieties like salmon, is full of omega-3 fatty acids. Not only is it low in calories and full of protein, but it’s full of iron. When you’re menstruating, iron levels can fluctuate, but fish can help you maintain a healthy concentration.

Did you know that eating fish can be just as powerful as taking ibuprofen? A study was referenced by the International Journal of Gynecology and Obstetrics. They found that women who ate fish had fewer mood swings, depression and overall felt better during their period.

6. Kombucha

Kombucha is a tart, fermented tea that is packed full of yeast-fighting properties. You must be careful when buying these in the supermarket as many manufacturing companies add tons of sugar. You can easily make this tea from home with a bit of know-how.

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Those who don’t want to consume dairy products like yogurt for yeast-fighting can turn to this magical elixir. It’s full of probiotics, antioxidants and has been known to kill harmful bacteria within the body. During a period, you need all the bacteria protection you can get.

7. Quinoa

Quinoa is a popular grain that is much healthier for you than rice. It has a nutrient profile that no female should ignore. Since you lose iron on your period, it has plenty of iron that can help.

Additionally, this grain has protein and magnesium, which will help with your moods and your cravings. Many people don’t realize that this is a gluten-free grain, so if you have a condition like celiac disease, it won’t aggravate it. Plus, people with diabetes love that it has a low glycemic index, which means it won’t cause sugar spikes or you to feel a crash after eating it.

8. Dark Chocolate

Dark chocolate and milk chocolate are not created equal. Dark chocolate has less sugar and some benefits that you cannot ignore, especially during your time of the month. Since this bar is full of magnesium, it can help to reduce the symptoms of premenstrual syndrome, according to a study referenced by The National Institute of Health.

chocolate
9. Chicken

Chicken is a low-fat meat full of protein, and it’s another excellent source of iron. Having enough protein in your diet will help you stay full, improving your overall health. Women need all the help they can get curbing cravings when they have a cycle.

10. Leafy Green Vegetables

Since you’re losing blood during your period, it’s not uncommon for your iron levels to drop. A loss of iron can cause you to feel tired and lethargic. Thankfully, eating leafy greens like kale and spinach can help to increase your iron levels.

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