Do you sometimes feel like your cravings are spiraling out of control during this time of the month? Many women feel drawn to unhealthy foods during their period, but there’s no reason you can’t make better choices. In this article, we’ll discuss what to eat during your period with advice from a dietitian-nutritionist. It’s completely normal to crave sweets and comfort foods – after all, hormones affect our bodies in so many ways! But with the right nutritional knowledge, you won’t have to give up your healthy habits when period visits you. Below are simple meal and snack ideas that will provide you with invaluable health benefits throughout your menstrual cycle.
On the ELLE.fr website, dietician-nutritionist Janvier Sophie recommends a specific form of food.
An anti-inflammatory diet during the menstrual cycle can offer a wide range of potential benefits. Studies have shown that adopting an anti-inflammatory diet can help reduce the severity of menstrual cramps and pain. Eating a variety of nutrient-dense foods, such as vegetables and whole grains, is thought to be beneficial for reducing inflammation, which can improve overall physical and mental health.
Considering this type of diet from the start of the menstrual cycle could help balance hormones and improve metabolism. It is known that an anti-inflammatory diet has been associated with improved energy levels throughout the month. Foods high in omega-3 fatty acids are especially good for energy because they contain essential fatty acids that can help lower cortisol levels (the stress hormone). Eating plenty of leafy green vegetables is also important for energy levels as these foods contain magnesium which helps regulate blood sugar levels – when these are balanced you tend to feel more energetic!
An anti-inflammatory diet during your menstrual cycle promises you better digestion.
Eating plenty of fiber-rich foods helps keep your bowels healthy and regular, which improves digestion. Healthy digestion helps eliminate toxins from the body while providing essential nutrients needed to maintain overall well-being. These include essential vitamins like vitamins C and E and minerals like zinc and selenium, all of which help reduce inflammation. And the good news, the anti-inflammatory diet helps maintain a healthy weight since it encourages eating whole foods rather than processed or refined foods!
Here are 9 nutritious foods that can help you get through the week in good shape:
Fruit is full of natural antioxidants, vitamins and minerals that can help boost your energy levels and reduce inflammation. Choose fruits like apples, pears, oranges, bananas or berries to get the most out of them. Avoid canned or processed fruits, as they usually contain added sugar and preservatives.
-
Green leafy vegetables:
Leafy green vegetables like spinach and kale are packed with vitamins A, C, and K as well as fiber that can help control digestive regularity while reducing bloating during your period. Try adding them to salads or smoothies for an energy boost!
Whole grains like brown rice, oatmeal, or quinoa are an excellent source of complex carbohydrates that provide slow-release energy throughout the day. They are also rich in B vitamins, which can help maintain a stable mood during hormonal fluctuations.
Legumes such as chickpeas, beans, and lentils are a good source of protein that helps repair muscle after exercise. They are also loaded with iron, essential for the production of red blood cells which carry oxygen around the body – something we may particularly need during our menstrual cycle!
Nuts such as almonds and walnuts contain healthy fats that help balance hormones while providing sustained energy throughout the day. Additionally, walnuts are high in magnesium, which is known to relax muscles, which many women experience during their periods due to cramps. Seeds like chia seeds are also full of essential fatty acids that can support hormone production.
Salmon and sardines are packed with omega 3 fatty acids, which have been linked to better mental health – a problem many women experience during their menstrual cycle. Omega 3s also have anti-inflammatory properties and are therefore great for helping to reduce bloating associated with periods.
Dairy products such as yogurt or kefir contain probiotics which can aid digestion while providing beneficial bacteria to boost immunity. What we may need when we feel exhausted during our period!
Who doesn’t love dark chocolate? Not only does dark chocolate taste delicious, it’s also loaded with iron, magnesium, and antioxidants. Which makes it a great choice to give us a little sweet pick-me-up without compromising our nutritional goals! Keep in mind that moderation is key here; opt for dark chocolate with at least 70% cocoa for maximum nutritional benefits without excessive sugar consumption!
-
Olives and olive oil:
Olives and olive oil are packed with fatty acids, phytonutrients, and antioxidants that can contribute to overall health. They can ease cramps, reduce inflammation and normalize menstruation. Olives contain vitamin E, important for hormonal balance, as well as copper, which contributes to the natural production of red blood cells, and iron, important for combating fatigue during menstruation.
Olive oil offers anti-inflammatory properties thanks to its mineral content and healthy fats that help control estrogen levels. Add olives to your salads or sandwiches for a quick nutritional boost or incorporate olive oil into every meal for hormonal health throughout your cycle.
