We all know that food can be our best friend or our number one enemy if we are not careful… During the menstrual period, our body “plays” tricks on us and experiences hormonal fluctuations that have an impact on our mood, energy, appetite, libido and our nutritional needs. How can you improve your well-being throughout the menstrual cycle, including during your period? By giving your body what it needs at the right time!
Foods to favor (and eat as much as you want)
Increase your fiber source : Whole grains are high in fiber, which can help relieve constipation and bloating during menstruation. Healthy options include whole-grain bread, brown rice, and whole-grain pasta.
Choose organic fruits and vegetables : Fruits and vegetables are rich in vitamins and minerals that can help relieve menstrual symptoms such as cramps and fatigue. Leafy green vegetables, citrus fruits and berries 🫐🍓are particularly rich in vitamin C, which can help reduce menstrual pain. We recommend buying fruits and vegetables with skin, preferably organic.
Focus on good fats : Good fats like Omega 3 can help reduce inflammation and relieve menstrual cramps. They also help stabilize mood. They are found in: salmon, tuna, flax seeds, chia seeds, walnuts, olive oil, avocado 🥑, etc.
Eat protein : Hormonal fluctuations during your period can affect your mood and energy. Protein helps maintain and stabilize blood sugar levels and promotes a slower release of energy, which can help stabilize your mood and prevent sudden energy crashes. Focus on eggs, tofu, tempeh, chicken, fish, chickpeas, beans 🫘, etc.
Consume foods rich in vitamin B6 : Vitamin B6 can help relieve PMS symptoms such as nausea and headaches. Foods rich in vitamin B6 include bananas 🍌, potatoes, nuts, seeds, etc.
Consume magnesium-rich foods : Magnesium is an important mineral for women during their periods, as it helps relieve cramps and abdominal pain. Magnesium-rich foods include leafy green vegetables, nuts and seeds, beans, and lentils. In fact, craving chocolate can be a sign of a magnesium deficiency. Good news, 70% dark chocolate 🍫 with no added sugar is a great ally during the menstrual phase!
Increase iron intake : During menstruation, a woman can lose a significant amount of iron through menstrual blood, especially in cases of gynecological diseases such as PCOS, fibroids or endometriosis. To compensate for this loss, it is important to increase iron intake by eating foods such as legumes, green leafy vegetables and iron-fortified cereals, etc.
Foods to eat in moderation
It is advisable to reduce or completely avoid so-called inflammatory foods. Every body and organism is different. It is important to know how our body reacts to each food. There is no universal magic formula and the goal is not to deprive ourselves, but rather to see what does us good and what does us harm.
Fatty and fried foods : Fatty and fried foods can accentuate menstrual symptoms such as fatigue and water retention. Avoid foods such as French fries 🍟, donuts 🍩 and chips in abundance. But rest assured, a little cheet day never hurts! You will see, you could considerably see the difference.
Caffeine : Caffeine can worsen PMS symptoms like irritability and anxiety. Avoid coffee, tea, and energy drinks. Curb your coffee cravings with chicory, a natural coffee alternative ☕, or a nice matcha latte!
Processed meats : A good raclette in winter or a good hot dog 🌭 in summer is always a pleasure! It is best to reduce your consumption of processed meats such as sausages and cold cuts, which often contain additives and preservatives that can trigger an inflammatory response in the body.
While diet is not the direct cure for all ills, you will see for yourself that it can soothe pain and discomfort over time. In short, only positive. 😎😎
