It’s That Time of The Month: Foods that Fuel and Foods that Fail

Hormones during your period can bring up all sorts of body changes, ranging from headaches to swollen feet and everything in between. While some of us experience more symptoms than others, there is one thing we can all control. How to nourish the body during your period to relieve and mitigate those pesky discomforts. 

What to eat?

Foods That Fuel 

1. Tumeric

• This can be taken as a supplement in pill form or ingested as a powder

• The powdered form of turmeric goes well mixed with foods like eggs, salad dressing, crock pot chicken, or grains (rice, couscous, etc).

Tumeric works in the body to decrease inflammation. It is commonly suggested to those who suffer from joint inflammation and arthritis. During your period, the body retains water naturally. Tumeric’s job to reduce inflammation can aid by relieving some of the pressure and feelings of “puffiness” we experience when menstruating. 

2. Citrus

• Oranges, lemons, limes, grapefruits and other high-acidic fruits are ways to incorporate citrus into your daily meals.

Citrus provides the body with fiber and vitamin C which can regulate mood swings and bloating. Who finds it surprising that a food can help with mood swings? I certainly did- and believe me I can be a moody monster! Additionally, the combination of fiber and vitamin C act as a natural energizer to combat fatigue. 

• Note: Moderation of citrus is important. Too much citrus can irritate the stomach due to its high acidity.

3. Salmon

• Sushi night? Order a salmon roll! Or, try a nice piece of grilled salmon for dinner

Salmon, full of omega-3 fatty acids and B vitamins, provides antioxidants and more inflammation reducing qualities. These properties help relax the body and relieve those painful menstrual cramps. 

4. Dark Chocolate

• Are suggestions of how to eat dark chocolate necessary? Plain, on a crepe, in yogurt, with a pretzel… you name it and I’ll try it!

Dark chocolate is a member of antioxidant royalty. Mood regulating and cramp reducing, it’s just an all-around gem.

Foods That Fail

1. Spicy Foods

• Save them for a different week.

Spicy foods trigger the body to produce more gas which can lead to even greater pressure and bloating. Ever feel like a balloon about to pop? Yikes! 

2. Processed Foods

• Processed foods is a HUGE list. OF course, it’s very challenging to write-off all processed foods, especially during your period. So, when it comes to picking and choosing, try to avoid:

  • Processed Deli-Meat

  • Salty Chips

  • Canned Foods

  • Any type of Jerky

Processed foods have some of the highest sodium levels out there. Flooding the body with too much sodium (the recommended value is roughly 2,300 mg/day) builds up water retention. Because water retention is already a side-effect of menstruation, extra sodium brings extra discomfort.

3. Alcohol

• Damn!! I love a nice glass of wine.

• Know: drinking in moderation is fine, but be mindful of the moment where one drink turns into two or three when you’re out and about.

Drinking alcohol can exacerbate the already normal feelings of fatigue during your period. Additionally studies show that there is a direct correlation between alcohol and menstrual flow! So, when you consume more alcohol, your period gets heavier (This was my most shocking discovery whilst researching the topic.) 

Bottom Line: Give yourself grace during your period and recognize you might not feel 100% and that’s ok! 

In the mean time, equip yourself with the knowledge of the foods that fuel you and those that fail you during your period. 

Have you experimented with these foods? Or, do you have any more to add to the list? Comment below and let me know!