Eating for a healthier period

Tracy Lockwood, in her book, demonstrated how eating impacts women's menstrual health. Eating with your cycle in mind can help balance your hormones, ease the pain of cramps, regulate your cycle, and more.

In this post, we help you navigate which foods will actually support your hormones and cycle.

Before Your Period

When you feel those first PMS symptoms coming in the last seven to ten days of your cycle, that's before your period.

Tip 1: Eat magnesium-rich foods to fight fatigue. Magnesium is naturally found in foods like spinach, pumpkin seeds, and even dark chocolate.

Tip 2: Eat fiber-rich foods for constipation and bloating. Fiber promotes gut health, which in turn aids bowel regularity. Consume plenty of berries, dark leafy vegetables, and whole grains. A hot tip: If you don't drink enough water to flush all those fiber-rich foods through your gut, you may experience even more bloating and cramps.

Tip 3: Up your Vitamin D, Calcium, and B6 to boost mood. Vitamin D plays a critical role in reproductive health and mood regulation and has been a hot-button topic in its relation to PMS. Research has shown that women who ate a diet high in Vitamin D reduced their risk of PMS by 40%, and studies suggest that consuming daily doses of vitamin D and calcium supplements may help limit mood swings and decrease anxiety and stress. Foods like eggs with cheese or salmon with bok choy will provide you with the perfect combination of calcium and vitamin D. Also, don't forget vitamin B6! Seek out foods like bananas, brown rice, and eggs. Research has found that vitamin B6 can manage PMS symptoms by synthesizing more feel-good neurotransmitters like dopamine and serotonin.

Tip 4: Make sure you're getting enough zinc for hormonal support. This nutrient plays a vital role in regulating the menstrual cycle and ensuring all hormones are working properly. Zinc helps to power up thyroid hormones essential in regulating the menstrual cycle. Plus, a lack of zinc can disrupt normal ovulation and prevent the release of an egg. Sprinkle your life with zinc by eating more pumpkin seeds, shellfish, and legumes.

During Your Period

Tip 1: Increase Iron and vitamin B12 intake for fatigue. When bleeding starts during menstruation, it's time to increase your iron intake. Consume foods like cooked spinach, apricots, meats, tofu, lentils, and oysters. If you experience heavy flow, too much iron may be escaping your body, leaving your red blood cells low and your brain feeling foggy. It's time to add plenty of iron to your diet.

Tip 2: For more efficient iron absorption, pair plant-based, iron-rich foods with foods high in vitamin C. Vitamin B12 levels can also dip low due to period-related loss, causing you to feel exhausted. Eating foods like clams, salmon, tuna, or fortified soy products will balance vitamin B12 levels.

Tip 3: Omega-3 fatty acids have anti-inflammatory effects, which may help limit the pain associated with the natural release of prostaglandins from the uterus. Prostaglandins are lipids that create normal inflammation, but excess can make your cramps feel even worse. Flax seeds, walnuts, salmon, or Omega-3-enriched eggs will help reduce inflammation and beat back those pesky cramps.

Tip 4: Keep your blood sugar and carb intake balanced.

Tip 5: Eating every three to four hours can help manage blood sugar levels and avoid cortisol spikes or mood swings. For low-carb or keto fans, be aware that eating low in carbs can spike cortisol levels, potentially affecting your hormones.

Tip 6: Limit super-stimulating foods. During PMS, it may be helpful to moderate or even eliminate caffeinated beverages. This helps reduce feelings of anxiety or jitteriness.

Remember, everyone's bodies are uniquely different throughout their menstrual cycle, so make sure to take specific, personalized, and even detailed notes in an app or journal about your symptoms, mood changes, and energy levels.

Cybele Health will soon release its moblie application available in Andriod and iOS which has a journaling feature. Join the waitlist to get early access.