Can certain foods make your periods worse?
It’s that time of the month or approaching it and your cramps are worse than ever. Oh, and here’s that side order of acne you didn’t ask for and maybe a migraine too.
Periods are for many women, a challenge. While it’s a normal part of life, the accompanying discomfort and symptoms can vary widely from woman to woman.
Here’s some good news: did you know that your diet can play a significant role in how you experience your menstrual cycle? What you eat can either ease or exacerbate the physical and emotional challenges that come with your period.
For example, too much salt can quickly lead to water retention, resulting in unpleasant bloating. To manage this, do your best to refrain from adding salt to your meals and steer clear of highly processed foods containing excessive sodium.
Then there’s the dreaded S word – sugar. Moderate sugar intake is perfectly okay; overindulgence – not so much. Too much sugar in your diet can lead to energy surges, followed by crashes, mood swings and even anxiety or feeling panicky. Which is the last thing you want when you’re already moody and bloated!
Let’s take a look at a few other food enemies that can worsen period symptoms, so you know what to kick to the curb during this time.
- Caffeine has the potential to trigger water retention and bloating and turn a run-of-the-mill headache into a lingering pain. Still, it’s not smart to abruptly quit caffeine as this could also cause headaches. So, if you’re used to a daily caffeine intake, slowly start to reduce it rather than eliminating it entirely.
- Another coffee side-effect: it can be a culprit for digestive issues. If you commonly experience diarrhoea during your period, try to reduce your coffee intake for those few days. Many people find that coffee works as a laxative.
- If you’re lactose-intolerant, steer clear of foods that can provoke uncomfortable reactions. These problematic foods can lead to nausea, constipation, or diarrhoea, aggravating your discomfort when you're already dealing with the pain of menstruation.
- High-fat foods, particularly those containing saturated fats, create inflammation in your body. Inflammation can worsen menstrual pain and discomfort.
- Processed and packaged foods invariably contain high amounts of sugar, salt, and unhealthy fats; culprits that can make your symptoms more intense and make you feel bloated and lethargic.
- A glass of wine may sound tempting to ease the period blues, but alcohol can dehydrate the body, make bloating even worse and disrupt sleep patterns.
Foodie friends
On the other hand, some foods may help alleviate menstrual symptoms.
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- Bananas contain substantial amounts of potassium; a key helper in reducing water retention and bloating. They also provide energy and can help ease fatigue.
- Oranges are high in Vitamin C, which is helpful in minimising inflammation while giving your immune system a boost. Vitamin C may also help with mood swings.
- Pineapple contains bromelain, an enzyme known for its anti-inflammatory properties. Bromelain may help reduce menstrual cramps and inflammation.
- Broccoli is high in fibre and contains vitamins A and C, which can help reduce bloating and inflammation. It's also rich in calcium, which can alleviate muscle cramps.
- Sweet potatoes are tasty helpers during periods. They contain complex carbohydrates, fibre, and Vitamin B6, which can help stabilise blood sugar levels and reduce mood swings.
It's essential to remember that each person’s responses to foods can vary, so it's a good idea to pay attention to your body and see how different foods affect your menstrual symptoms. A nutritious diet, plenty of water and managing stress will always be the top-tier ways to enjoy more comfortable periods.
If you do have severe or persistent menstrual symptoms, speak to your doctor for treatment options or medication.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.