Say Goodbye to Bloating and PMS - The Best Foods to Minimise Period Symptoms

To start off, I thought it would be good for me to introduce myself. Hi everyone! My name is Oyinkansola Oladapo. I am 22 years old and I am a health and fitness enthusiast. Over the last 5 years since I started my fitness journey, and have become increasingly conscious of what goes in my body and I often opt for natural solutions over artificial ones.

It is no secret that many women often experience uncomfortable and in some cases, severe symptoms during their menstrual cycle. These symptoms include headaches, cramps, nausea, bloating, feeling lethargic, mood swings and diarrhoea. Most women tend to look to medicine for relief (because some of us really do go through it during our time of the month) but there are natural remedies afforded to us through food, which may also help to lessen these symptoms.

Now, quick disclaimer, I am not guaranteeing that these foods will reduce your symptoms but rather I am simply trying to draw your attention to natural remedies you may not be aware of that are worth trying, to see if they do work for you.

Additionally, whilst I think it is important on the whole to eat nutritious food on your period, I strongly believe that you should also be kind to yourself and treat yourself (in moderation) when on your period.

With that said, let’s move on to the food!

IRON RICH FOODS

Menstruation causes iron levels to dip due to the loss of blood that occurs. It is estimated that 220 to 250mg of iron per pint of blood is lost during menstruation. However, this varies over a woman’s lifetime and can be affected by a range of factors such as change of contraceptives and changes in iron stores.

As such, eating iron-rich foods can help replenish iron stores when a person is losing blood and reduce your risk of anaemia. Therefore, be sure to include more iron rich foods like poultry, beef, eggs, spinach, beans, dark leafy greens, oysters or tofu into your diet during your period. However, it may be difficult to meet this increased need for iron in the body purely through your diet alone particularly if you’re plant-based or have recently just given birth or experience heavy periods. If that’s the case, you may want to consider increasing your iron intake through also taking iron supplements but please speak to your healthcare provider or dietician before you take any new supplements.

FOODS RICH IN OMEGA-3 FATTY ACIDS

Omega-3 fatty acids are a family of polyunsaturated fatty acids that offer several health benefits. Omega-3s are particularly favourable for women because they can help to ease period pain and reduce inflammation in the body. In addition to this, some evidence suggests that omega-3s could potentially help to bring hormonal fluctuations under control and stabilise our mood. So for those of you like me who suffer from crazy mood swings, incorporating more omega-3 fatty acids into your diet during that time of the month is worth a shot. Examples of foods that are high in omega-3s include mackerel, salmon, tuna, sardines, chia seeds, walnuts, flaxseed and flaxseed oil and avocados. Omega-3s are also available in supplements. But again, ensure you consult your healthcare provider or dietician beforehand.

MAGNESIUM RICH FOODS

Magnesium is a natural powerhouse that offers several health benefits such as helping with stress, anxiety and IBS. Many medical and wellness gurus now recommend the mineral as a natural treatment for PMS and period pain. Low levels of magnesium during your cycle could be driving your period pain. This is because magnesium deficiency increases the contractility of smooth muscles and the levels of prostaglandins, both of which are inflammatory compounds that drive period pain. As such, increasing your magnesium intake may ease those dreaded cramps as it can relax the smooth muscle of the uterus and reduce the prostaglandins. With regards to PMS, magnesium has been said to provide a calming effect on the nervous system and helps to stabilise the actions of different hormones (mainly progesterone) on the central nervous system. This makes magnesium great for the headaches and mood swings we may experience during PMS. One of the ways you can increase your magnesium intake is through food like bananas, green leafy vegetables (kale, spinach), nuts, quinoa, black beans, pumpkin seeds and dark chocolate. There are magnesium supplements available that you can take to also boost your intake but it is advisable to consult your healthcare provider or dietician beforehand.

ANTI-INFLAMMATORY FOODS

Spices like ginger and turmeric have anti-inflammatory properties, which can help you, manage cramps during your period. Ginger for instance, can soothe achy muscles and a few studies have shown that it can also reduce nausea. Meanwhile a 2015 study looking at the effects of curcumin (the main active ingredient in turmeric) on PMS symptoms, found that people who took curcumin had less severe symptoms. Aside from the benefits ginger and turmeric provide when on your period, there are other significant health benefits associated with them such as boosting your immune system, which is crucial in this rona climate. So be sure to include a warm mug of ginger and turmeric tea in your diet generally and not just during your time of the month.

FRUITS

It goes without saying that you should eat your fruits. But fruits can really be your saving grace when on your period as sweet fruits can help you curb your sugar cravings and avoid eating tons of refined sugars. Mango and pineapple do the trick for me (the most elite fruits) but dates and bananas are also great. Bananas in particular are great to include in your diet, as they are rich in vitamin B6 and potassium, which help to reduce water retention and bloating. They are also a great food to boost your mood. Water-rich fruits like watermelon and cucumber can also help you stay hydrated but don’t substitute these fruits with actually drinking water (please).

WATER

Of course, we all know just how important drinking water is. It is especially important to ensure that you are well hydrated during your period. However, if you’re like me and your stomach literally swells up to four times its size just before or during your period then drinking more water is probably the last thing you want to do, but trust me it does help. And there’s science to back it.

Staying hydrated when you’re on your period is particularly important because you’re more likely to become dehydrated. This is because at the start of your menstrual cycle, your estrogen and progesterone are low, which can cause your body to retain water, and this in turn can lead to you feeling bloated and lethargic. Essentially, what happens when we retain water is that fluids leak into surrounding tissues instead of staying in our blood vessels. So to stay properly hydrated, we need to replenish the water lost in the blood vessels. It is suggested that we should drink at least eight glasses of water per day to keep the body well hydrated but also to help reduce bloating and cramps. Drinking more water may also be crucial if you suffer from migraines during your menstrual cycle as dehydration can sometimes trigger these headaches. So drink up ladies!

To conclude, there are natural remedies available to us through food that may help to alleviate PMS/period symptoms. So the next time you reach out to grab your Ibuprofen or Paracetamol, consider trying out one of these natural remedies first if the pain is manageable but if your symptoms persist, by all means take some medicine!

I hope you’ve found this post helpful! And if you’ve tried any of these foods to help alleviate your symptoms, please tell me about your experience in the comments below!

NOTE: this is not an exhaustive list of potential foods that may help to alleviate symptoms. These are just some of the foods I personally felt were worth flagging up in this post.

DISCLAIMER: The author of this article is not a medical doctor. This article is not intended to substitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified health professional with any questions you may have with regards to your menstruation, anemia, birth control, and related conditions. Do not disregard professional medical advice because of something you have read in this article.

Sources:

https://flo.health/menstrual-cycle/lifestyle/diet-and-nutrition/foods-to-eat-on-period

https://www.youbeauty.com/life/why-its-important-to-drink-enough-water-especially-during-your-period/
https://timesofindia.indiatimes.com/life-style/health-fitness/photo-stories/beware-these-period-mistakes-can-take-a-toll-on-your-health/photostory/60018818.cms?picid=60019146

https://www.webmd.com/women/news/20000620/fish-oil-b-12-period-relief#1

https://www.healthxchange.sg/food-nutrition/supplements/omega-three-reasons-women-need-it

https://www.popsugar.com/fitness/Should-I-Drink-More-Water-My-Period-45995843

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https://helloclue.com/articles/cycle-a-z/magnesium-and-the-menstrual-cycle