Nutritional Needs During Menstruation
The Myths
There are several myths surrounding what a person should eat during their period but many of these are inaccurate and can lead to unnecessary dietary restrictions. A couple that I have heard of is eating less reduces period pain, dairy should be avoided, spicy food increases blood flow, eating eggs cause cramps, eating cucumber, coconuts or cold-water during menstruation will cause cancer or sterility. All these statements are false and not backed up by scientific evidence. Foods that you consume during your period have no direct impact on the uterus, but they may influence symptoms before and after menstruation. Statements in the following section will help you get a better understanding of the benefits the consumption of certain foods have.
The Facts
Iron deficiency is a common condition that can occur during menstruation. It occurs when the body does not have enough iron to produce red blood cells, which carry oxygen throughout the body. During menstruation, blood loss can be intense and to combat blood loss, it is recommended to eat iron rich food, such as meat, to gain iron back. Surprisingly, I discovered this helpful tip through semi-viral social media and not by firsthand education. At 20 years old, I found it absurd and disappointing that I did not know about this sooner.
According to Joanne Quinn, PhD, there are 5 steps to having periods or at least making the period experience a lot more tolerable.
The first step is to purge certain products, shampoos, soaps, lotions, and packaged foods, that may have synthetic chemicals, such as parabens and phthalates, that mimic estrogen and are harmful to the body. These synthetic chemicals are endocrine disrupting chemicals that can disrupt hormonal balance, contribute to menstrual pain, and heavy bleeding.
The second step is to ditch damaging drinks which include caffeinated drinks, alcoholic beverages, and sweetened drinks. It is best to limit drinking these beverages because the body craves water to stay hydrated. When these “damaging drinks” are consumed, blood sugar spikes and can trigger inflammatory pathways. Hormones are metabolized by the liver and are influenced by other compounds that need to be toxified.
Adding on to the topic of sugar consumption, the third step is to swap out sugar for seeds. Seeds are rich in omega-3 essential fatty acids which have the opposite negative effect that sugar does to the body. In fact, seed-cycling is a naturopathic alternative medicine practice where women eat specific seeds, such as pumpkin, flax, sesame, and sunflower, at various stages of their menstrual cycle to help balance hormones due to their rich nutritional content. They are excellent sources of healthy fats, protein, fiber, vitamins, and minerals and can also reduce the risks of certain diseases, support health, aid in weight management and improve digestive health. According to The Pharma Innovation Journal, the trend of seed cycling “claims to be effective for female menstrual dysfunctions such as irregular menstruation, menstrual cramps, infertility, menopausal symptoms and PCOS.” While there is not any definitive scientific evidence that seed cycling works, many women who have taken part in seed cycling have said that it helped them by managing symptoms of PCOS and PMS.
The fourth step is to try herbal teas which help support health and hormones. Herbs contain antioxidants and support healthy inflammatory pathways. Additionally, drinking ginger tea for the first few days of your period can help with discomfort and cramps. Consuming herbal teas throughout the entire menstrual cycle can anecdotally help to reduce PMS and cramps.
The fifth step is to exercise as it can be a powerful way to improve periods. Similar to seed cycling, another thing to consider is matching exercise patterns with the menstrual cycle. By doing so exercise reduces stress, supports healthy weight, and reduces information. Studies show that exercises such as yoga can reduce menstrual cramps and PMS.
