Ellie Cheale | Registered Dietitian (RD) BSc
Navigating through your menstrual cycle can be quite a challenge. Some of us barely pay it any attention, while others are well-acquainted with every detail, down to the exact day of the month. Regardless of where you stand, there are ways to make this part of our lives more manageable by incorporating proper nutrition and lifestyle changes. Considering these tips might offer a fresh perspective and help you make your periods a smoother experience.
But before we dive into the advice, let's clarify what constitutes a regular menstrual cycle:
Consistency: Cycles falling between 24 and 35 days, with no more than a 6-day variation from one month to the next.
Duration: Bleeding lasting 3-7 days per cycle.
Of course, everyone is unique, so what's normal for you might differ for someone else. If you notice significant changes in your cycle, it's important to consult your GP for guidance.
Empowering Your Menstrual Cycle through Nutrition
Adopting a well-balanced diet is essential for your overall health and well-being, and it could play a significant role in your menstrual cycle. Inadequate nutrition can disrupt hormonal balance, leading to unwanted menstrual symptoms.
Embracing the natural ebb and flow of your menstrual cycles can be transformative for your overall well-being.
During the follicular phase (after your period), when you're feeling energised and upbeat, take this time to focus on healthy eating, establish routines, and explore those meals and recipes you've been curious about.
As you approach the week before your period, the luteal phase, you might experience familiar premenstrual symptoms (PMS) such as bloating, mood changes, and fatigue. Recognising this, you can slow down, prioritise rest, and recharge.
This prepares you to start the cycle afresh with a rejuvenated outlook.
Navigating the Menstrual Phases and Nutrients
Balance Protein, Whole Grains & Plants: Incorporating protein in every meal and including whole grains, fruits, and vegetables helps regulate blood sugar levels. This can aid in managing sugar cravings and stabilising mood swings during your period.
Getting Enough Iron: Females are at a higher risk of iron deficiency due to blood loss during menstruation and low iron levels can lead to fatigue and weakness. Incorporating iron-rich foods such as lentils, chickpeas, and beans, spinach, tofu, quinoa, dried fruits (apricots, raisins, and prunes), and fortified cereals can contribute to your iron intake. Pair with foods high in vitamin C to aid absorption. Prioritising iron-rich foods can contribute to your overall well-being during your menstrual cycle.
Prioritise Healthy Fats: Essential for hormone production, healthy fats play a vital role. Try to include sources such as oily fish (salmon or herring), avocado, nuts and seeds. Meanwhile, consider reducing your consumption of fried or oily foods, which can exacerbate digestive issues that often worsen during menstruation—like bloating, cramps, and constipation.
Cut Back on Salt: Too much salt can lead to water retention, a common discomfort during both the premenstrual and menstrual stages.
Limit Alcohol and Caffeine: Excessive alcohol and caffeine intake (including coffee, sorry ladies!) can stimulate the gut, potentially leading to increased bathroom trips. These substances might intensify gastrointestinal discomfort and mood-related symptoms during menstruation (and on any regular day too).
Indulge a Little: Let's be real, many of us, myself included, have a weakness for chocolate or other sweet (or savoury!) treats the week before our period. Be kind to yourself. Choose your snack, savour each bite, and enjoy. No need to punish yourself with guilt. It's perfectly fine to indulge occasionally, and what better time than during the PMS days.
In conclusion, adapting your diet to sync with your menstrual cycle can be a beneficial approach to managing the ups and downs that come with this natural process. Remember, your well-being is a priority, and finding what works best for your body during each phase of your cycle is key.
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