That time of the month can be uncomfortable for many women—from cramps and bloating to mood swings and fatigue. But as we learn more about women’s health and hormones, there are things you can do (and eat!) to alleviate these symptoms, rebalance your hormones, and feel even a little bit better.
So, what should you incorporate? How can you work toward feeling better during that time of the month? Here are our top tips.
What Foods Balance Hormones During Menstruation?
As you may already know, cramps, fatigue, and other symptoms during your period are mainly caused by hormonal changes. As the uterus sheds its lining, it releases chemicals called prostaglandins, which trigger muscle contractions to help expel the lining—and this is what causes cramping. Higher levels of prostaglandins can also lead to more intense pain.
At the same time, hormone levels like oestrogen and progesterone drop, which can leave you feeling more tired and low in energy than usual. Blood loss and changes in iron levels may also contribute to that drained, sluggish feeling.
When it comes down to it, your body needs specific nutrients during menstruation to replace what’s lost and support optimal hormone function. While it may be tempting to reach for what’s easiest, it’s important to support yourself with proper nutrition to feel better. An easy way to do this is, instead of thinking about eliminating foods, think about what you can incorporate more.
Here are some period-friendly foods you can start including:
- Iron-rich foods: During menstruation, your iron levels can drop due to blood loss. Foods like leafy greens (spinach, kale), lentils, and pumpkin seeds can help replenish your iron stores and combat fatigue.
- Omega-3 fatty acids: Found in fatty fish (salmon, mackerel), walnuts, and flaxseeds, these healthy fats have anti-inflammatory properties that may help reduce period pain and cramping.
- Magnesium-rich foods: This mineral is a natural muscle relaxant that can ease cramps. Dark chocolate (70% cocoa), avocados, bananas, and nuts are excellent sources.
- Fibre-rich foods: Whole grains, fruits, and vegetables can help regulate oestrogen levels and improve digestion, reducing bloating and constipation that often accompany your period.
- Water-rich fruits and vegetables: Staying hydrated helps reduce bloating and headaches. Foods such as cucumber, watermelon, and celery have high water content, which can keep you hydrated, so consider reaching for these when you’re in need of a snack!
How Can I Calm My Hormones During My Period?
Beyond specific foods, certain eating strategies can help balance your hormones and improve how you feel. For instance, eating smaller and more frequent meals can help maintain stable blood sugar levels, which in turn can reduce mood swings and cravings. Including quality protein with each meal further helps balance blood sugar and provides the building blocks your body needs for hormone production. (Eggs, legumes, tofu, and lean meats are great options here.)
Choosing complex carbohydrates also helps maintain steady blood sugar and mood. Opt for brown rice, quinoa, oats, and sweet potatoes over refined carbs.
Additionally, Dr Ray Peat’s daily carrot salad is also thought to help with hormones by supporting your metabolism and endocrine system with detoxification. Carrots may help pull toxins and other waste from your intestines, excreting it out of the body; this ensures it doesn’t get reabsorbed.
Lastly, according to both traditional medicine systems and modern research, warm foods can improve circulation and may help reduce cramping. Try warming spices like ginger, cinnamon, and turmeric in teas or meals.
What Food To Avoid During Your Period
Just as some foods can help during your period, others might make symptoms worse. This includes highly processed foods, so focusing on eating whole foods can make all the difference! For some, avoiding excessive caffeine intake may also help with anxiety, tenderness, and irritability.
It’s also worth noting that alcohol can disrupt hormone balance, deplete B vitamins, and dehydrate you—all of which can intensify period symptoms.
However, everybody is different, and what works for one woman might not work for another. Pay attention to how different foods affect your symptoms and adjust accordingly. Small, consistent changes to your diet can make a significant difference in your period experience over time!
Another thing to note is that reducing stress levels can also help with balancing hormones and combating period pain and other symptoms. Cortisol steals from progesterone, which can lead to various issues.
Lastly, I recommend using the MyFLO® App to track your cycle, which matches food, workouts, and lifestyle with your cycle phases. This can help you customize everything to your unique needs!
Curious if chiropractic care can help with your pain levels during that time of the month? Your Finsbury Park chiropractor is here to help! Schedule your FREE discovery call today. BOOK NOW.