Every month, women experience menstruation, a natural process that involves the shedding of the uterine lining.

During this time, many women face various physical and emotional changes, and proper nutrition can play a vital role in managing these symptoms. By making conscious choices about what to eat and what to avoid, women can support their bodies and alleviate some of the discomfort associated with their menstrual cycle.

In this article, we will explore period nutrition 101, highlighting the foods to include in your diet and the ones to avoid.

1. Include Iron-Rich Foods

One common issue during menstruation is iron deficiency, which can lead to fatigue and weakness. Including iron-rich foods in your diet can help replenish your iron stores.

Opt for foods like lean red meat, poultry, fish, legumes, spinach, and fortified cereals. Pairing these foods with vitamin C-rich sources, such as citrus fruits or bell peppers, can enhance the absorption of iron by your body.

2. Embrace Complex Carbohydrates

Many women crave carbohydrates during their period, and instead of indulging in unhealthy options, opt for complex carbohydrates that provide sustained energy. Whole grains like brown rice, quinoa, oats, and whole wheat bread are excellent choices.

These foods also offer fiber, aiding in maintaining regular bowel movements, which can be disturbed during menstruation.

3. Prioritize Calcium and Vitamin D

Calcium and Vitamin D are essential for maintaining strong bones and preventing conditions like osteoporosis. Additionally, some studies suggest that they can alleviate mood swings and reduce the severity of menstrual cramps.

Include calcium-rich foods like dairy products, leafy greens, almonds, and fortified plant-based milks. Expose yourself to sunlight to boost your body’s synthesis of Vitamin D or consider taking a Vitamin D supplement.

4. Healthy Fats are Your Friends

Contrary to popular belief, not all fats are bad for you. In fact, healthy fats play a crucial role in hormone production and can combat period-related inflammation.

Include foods like avocados, nuts, seeds, olive oil, and fatty fish such as salmon or sardines. These fats not only keep you satiated but also support your overall well-being.

5. Load up on Fruits and Vegetables

Fruits and vegetables are packed with essential nutrients, vitamins, and minerals that support overall health and well-being.

During your period, focusing on a variety of colorful produce can provide antioxidants that combat inflammation and help manage pain. Leafy greens, berries, oranges, and cruciferous veggies like broccoli or cauliflower are excellent choices.

6. Stay Hydrated

Proper hydration is always important, but it becomes even more crucial during menstruation. Drinking an adequate amount of water can help reduce water retention and bloating, common symptoms experienced during this time.

Aim for at least eight glasses of water per day and incorporate other hydrating options like herbal teas and fresh juices.

7. Limit Caffeine and Salt

While a cup of coffee or tea can provide a temporary energy boost, excessive caffeine intake can worsen anxiety, insomnia, and breast tenderness during menstruation. Similarly, high sodium foods contribute to bloating and water retention.

Opt for decaffeinated or herbal teas instead and limit your intake of salty snacks, processed foods, and fast food.

8. Reduce Sugar Consumption

Sugary foods can worsen mood swings, anxiety, and fatigue during your period due to their impact on blood sugar levels. Additionally, refined sugars can lead to inflammation in the body, intensifying cramps and other period-related symptoms.

Choose natural sweeteners like honey or maple syrup and satisfy your cravings with healthier alternatives like dark chocolate or fruit.

9. Be Mindful of Your Alcohol Intake

Alcohol consumption during menstruation can exacerbate emotional and physical symptoms like depression, breast tenderness, and bloating. Alcohol is also dehydrating in nature.

While it’s best to avoid alcohol altogether during this time, if you choose to indulge, do so in moderation and ensure you maintain adequate hydration.

10. Listen to Your Body

While these general guidelines can help with period nutrition, it’s essential to listen to your body’s unique needs.

Each woman experiences her period differently, and varying factors like underlying health conditions and personal preferences can influence dietary choices. Experiment with different foods, keep a journal to track your symptoms and responses, and consult with a healthcare professional for personalized advice.