THE 12 BEST FOODS TO EAT WHEN YOU ARE ON YOUR PERIOD (REDUCE PAIN)
BY AMANDA MONTEIRO
Aside from child bearing, the biggest thing that separates men from women is, of course,
menstruation.
And if you�re a woman, well� it really sucks. There�s no other way to put it. Between
the cramping, the mood swings, and the bloating (not to mention the mess), women are forced
to endure discomforts that would probably make most grown men cry � Every. Single.
Month.
Of course, no one woman is the same.
Some can start menstruating as early as 11 years old and some might hit menopause as
late as 60 years old. Some have longer cycles than the 28-day average, while others have
much shorter. Despite these differences, we all share in the misery of our monthly companion
to some degree or another. Certainly, most women can relate to the horrific emotional
roller coaster that comes before, during, or after our periods. And an estimated 85
percent of women experience at least one symptom of PMS per month, according to the American
College of Obstetricians and Gynecologists.
Symptoms include:
Headache Bloating
Breast Tenderness Weight Gain
Swelling in face, ankles, feet, and hands Aching in the back
Cold sores (sometimes recurring) Heaviness
Abdominal pain Abdominal cramps
Gaseousness Light and noise sensitivity
Food cravings Acne
Diarrhea and constipation Lack of coordination
Muscle spasms What most woman don�t know is that experiencing
terrible PMS doesn�t just signal that your hormones are temporarily out of whack; it
can also reveal energy stagnation (or Qi stagnation) in the body.
I know what you�re thinking: �I�m a woman! Duh! It�s supposed to hurt.� Well
actually, no, it�s not. If you are fighting bad cramps every month, your body is telling
you that something is going on that NEEDS your attention.
(Check out this awesome article by Organic Olivia that explains Qi stagnation in depth
and how it is related to your liver.)
So aside from addressing the emotional component of terrible cramps, there are also physical
ways we can ease the pain when PMS does strike.
I put together a list of food below with examples of how to help alleviate the stress your body
experiences during this time. Not everything on this list will work for you, but a process
of trial and error with each can certainly help you to be more self aware of what you
consume and how your body reacts to it.
Water Nature�s gift to wo(man)! It comes as no
surprise that water is essential to easing us through the most natural time in our life.
It may sound counterintuitive, but drinking more water will actually help to release water
retention and alleviate bloating. As health and fitness consultant Tari Rose explains,
�Your body is retaining water because it�s afraid of not getting enough. So, if you give
it what it needs (more water) it will release the water it�s holding onto.� Also, our
bodies are losing copious amounts of liquids (or so it feels), so replenishing ourselves
with pure water is our best bet; not to mention, water promotes regular and smooth bowel movements,
which helps reduce stagnation in the abdominal area � a common concern before and during
menstruation.
Vegetables Women lose about 30-80ml of blood and 15-25ml
of iron during each menstruation, so it�s important we replenish the iron we are losing
with iron rich foods. But as with most things in life, it�s important not to overdo it,
because too much of these foods can cause bloating.
Parsley contains apiol, a compound that has been shown to be highly effective at stimulating
the menstrual process and relieving menstrual cramps.
Spinach contains an ample amount of nutrients like Vitamin E, Vitamin B6, and Magnesium,
which have been shown to fight menstrual cramps.
An iron supplement could also help here, but you may have to try a few before finding one
that doesn�t cause constipation.
Foods: parsley, spinach, kale, celery, collards, dried prunes, dried peaches, pumpkin seeds,
raisins, brussels sprouts, beans, lentils, chickpeas, soybeans, artichokes, legumes,
and more.
Calcium Women need at least 1,200 mg of calcium every
day, according to certified holistic health counselor and nutritionist Latham Thomas.
In one study, women who took 1,200 mg per day for 3 months experienced a 48% reduction
in their PMS symptoms. Compare that to a 30% reduction for those taking a placebo (hello,
power of consciousness!), and increasing your calcium intake starts to seem like a worthwhile
endeavour. Further studies were conducted to prove the benefits of calcium in combatting
PMS, especially during the luteal phase of your cycle.
Kale is one of the best plant-based sources of calcium and has the highest ORAC (Oxygen
Radical Absorbance Capacity) rating, which measures a food�s ability to scavenge free
radicals � unstable molecules that can damage your body at the cellular level.
Broccoli is 91 percent water by weight, this helps eliminate bloating (fibre helps with
this too) while getting rid of puffiness, gas, and fatigue. Broccoli has calcium, vitamins
A, C, B6, and E, potassium, and magnesium � nutrients that help alleviate PMS symptoms.
Foods: kale, spinach, collard greens, broccoli, edamame, bok choy, figs, almonds, and more.
Fruit Sugar cravings are especially common during
this time so it�s important we go for the right kinds of sugar and avoid the overly-processed
sweets we often turn to. �Fruits, vegetables and whole foods are your friends always, but
especially during menstruation. The fruit from sugar may help alleviate sugar cravings,�
explains health and fitness consultant Tari Rose. The great thing about fruit, particularly
at this time, is its high fibre content, which can help improve regularity.
Bananas can also help regulate your bowels, which is important for women who experience
diarrhea during their period. Bananas are also known to help with cramps, thanks to
nutrients like vitamin B6, but potassium is the real star here, as it reduces water retention
and thus bloating as well.
Pineapple also helps to combat cramping because it contains bromelain, an enzyme that is thought
to help relax muscles. However, most of the bromelain in pineapple is located in the stem,
which is not as tasty as the flesh (but edible nevertheless).
Foods: cherries, blueberries, rasberries, apricots, oranges, plums, pears, cucumbers,
and more.
Nuts & Seeds The little guys are energy-dense little fuel
sources, packed with concentrated protein, fatty acids, vitamins, minerals, fiber, and
other nutrients unique to the specific varieties.
Walnuts are rich in the healthy omega-3 fatty acids which are known to have anti-inflammatory
and pain-relieving properties. Additionally, walnuts are loaded with magnesium and with
vitamin B6 � one cup of chopped walnuts provides 31% of the recommended daily intake
of B6.
Sesame seeds are full of nutrients that have been shown to reduce cramps affiliated with
menstruation. They are a great source of vitamin B6, zinc, calcium, and magnesium, and contain
certain healthful fatty acids that may help relax muscles.
Sunflower seeds are loaded with vitamin E, as well as the key anti-cramping minerals
zinc and magnesium. These seeds also contain pyridoxine (vitamin B6), which helps relieve
pain through its role in the synthesis of the neurotransmitter dopamine. In addition,
pyridoxine has been shown to promote the absorption of zinc and magnesium.
Fenugreek seeds are little seeds with a pungent-sweet flavour that are also a popular remedy for
menstrual pain.
Foods: almonds, brazil nuts, pecans, cashews, flaxseeds (ground), peanuts, pumpkin seeds,
and more.
Tea Cold and raw foods can be difficult for our
bodies to digest, and warmth at this time serves our bodies tremendously. Herbal teas
are the best to go for because caffeine can worsen cramps and PMS significantly.
Chamomile tea contains properties that relieve muscle spasms, and it helps reduce the tension
that leads to anxiety and irritability. It is also a natural anti-inflammatory, reducing
prostaglandin production and relieving menstrual cramps.
Peppermint is a natural muscle relaxer and appetite suppressant.
Cinnamon contains anti-inflammatory and antispasmodic properties that ease menstrual cramp symptoms.
Basil contains caffeic acid which has an analgesic or pain-killing effect.
Thyme also contains high caffeic acid properties which prevent menstrual cramps.
Ginger can help with nausea and bloating, and is an age-old remedy for menstrual cramps
in China.
Green tea promotes lowers estrogen levels and this can help the endocrine system to
function more efficiently.
Sage has active properties that regulate sweating and blood clotting. It�s great in baths,
too, and rubbing sage oil on your abdomen can help with cramps as well.
Wheat Germ Wheat germ is a nutrient rich powerhouse which
contains a concentrated source of vitamin B6 (pyridoxine), with a mere cup of crude
wheat germ providing a whopping 75% of the recommended daily intake for this important
vitamin! Wheat germ is also an excellent source of other B vitamins, as well as zinc, and
contains high amounts of vitamin E and magnesium.
Oats Oats contain magnesium, which improves nervous
system functioning, and this is particularly important during times of mental or physical
stress. Magnesium can also help you sleep, can increase your energy, lower anxiety, assist
in regularity, and prevent aches and moodiness. Oats are also one of the best sources of dietary
zinc, fantastic for women who suffer from painful periods, and they provide adequate
carbs to replenish lost glycogen in the body. This promotes energy and prevents moodiness.
Oats are also full of easily digestible fiber, which will assist in eliminating excess estrogen
in the body to help even out your mood even further.
Dark Chocolate It�s important that you consume either raw
organic cacao powder or organic plain cocoa so your body can readily digest the proper
nutrients � nutrients which milk chocolate cannot provide. Dairy is highly inflammatory
and promotes unhealthy hormone levels, and chocolates with dairy often contain excess
sugar as well. The processing this kind of chocolate goes through also kills most, if
not all, of the beneficial vitamins, minerals, and antioxidants. Raw organic cacao powder
is lower in fat, higher in antioxidants and fibre, an excellent source of iron, and combats
cravings. Having a small piece of dark chocolate with 60 percent or higher cacao bean content
every day on your period can help manage sugar cravings.
Cacao is a natural mood elevator because it boosts serotonin in the brain and contains
magnesium, a mineral which helps regulate mood (see below). It�s important to choose
organic, non-GMO, and raw varieties to avoid contaminants that can develop during cacao�s
fermentation process. Cacao powder is an affordable superfood and a terrific source of beauty-promoting
and mood-lifting nutrients including magnesium, sulfur, potassium, iron, Vitamin C, zinc,
copper, and even some B vitamins.
Magnesium As mentioned with oats, magnesium is a vital
mineral to add to our daily diet to help with a variety of normal health functions. Magnesium
deficiency can lead to headaches, insomnia, irregularity, moodiness, fatigue, general
sadness or a lack of motivation, and even cramps or joint pain. Consuming magnesium
rich foods or supplements can help lower anxiety, promote regularity, prevent aches and moodiness,
and increase energy levels.
Foods: beans, tofu, leafy greens, bananas, nuts and seeds, whole grains, cacao.
Blood Nourishing Food It�s important that women replenish their
blood and iron during menstruation. Normally women lose about 30-80ml of blood and 15-25ml
of iron each cycle. When the blood is strong, it can promote radiant skin, normal menstruation,
and vital energy. And when blood is deficient, women may experience dizziness, blurred vision,
fatigue, scanty or delayed periods, anemia, or even premature aging.
Foods: organic red meat, liver, egg yolks, spinach, collards, dried prunes, raisins,
oysters, clams, scallops, turkey, chicken giblets, beans, lentils, chickpeas, soybeans,
artichokes, carrots, peanuts, dates.
Vitamins + Supplements Vitamin E can help eliminate some PMS symptoms;
you�ll find it in avocado, hemp seeds, and egg yolk.
Vitamin B6 can help relieve bloating and boost your mood; find it in potatoes, bananas, and
oatmeal.
Vitamin C and zinc support the health of a woman�s eggs and reproductive system. Find
vitamin C in grapefruits and lemons and zinc in pumpkin seeds and squashes.
Bioflavonoids are vitamins which help regulate hormone levels, leading to a more regular
period. Ever notice the color of the membrane between slices of an orange or the stem of
bell peppers? These are made up of bioflavonoids. Basically, they show up in foods that contain
vitamin C, and they can decrease the amount of blood lost during your period as well as
protect your capillaries.
Sabina can be referred to as a miracle cure, as it alleviates some of the toughest menstrual
symptoms you can face, even for people with endometriosis, who are no stranger to the
dark blood clots which seem to increase cramping and leave you feeling debilitated. This homeopathic
remedy can even help with the most severe pain that spreads to the thighs.
Omega-3 Fatty Acids can help significantly with menstrual pain which was shown in a 1996
study published in Obstetricians and Gynecology. Women who received a daily dose of 6 grams
of fish oil, providing 1,080 milligrams (mg) of EPA, and 720 mg of DHA, had experienced
significantly less menstrual pain while taking the fish oil supplements.
These aren�t magical cures and it�s unlikely your body will respond immediately, but if
you maintain this daily intake before and during your period, you have a good chance
of lessening both pain and discomfort. Natural remedies take time, but they are worth the
investment. In 2000, a study published in Obstetrics & Gynecology found a low-fat, vegetarian
diet that emphasized the consumption of plant-based foods, significantly reduced pain and PMS
for many women. The symptom effects could be due to the dietary influences on estrogen
activity.
As mentioned earlier, a painful period can be caused by a number of emotional issues
or physical distresses (liver) in the body, so it�s important to be proactive with your
research, digging deep to look at your body as a whole. Our bodies have a unique intelligence
and its various signs and responses are its way of telling us when something requires
our attention. It�s quite fascinating!
If you have any yummy recipes that incorporate some of these foods, please share them below!
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