{"id":6660,"date":"2023-08-19T02:04:22","date_gmt":"2023-08-18T19:04:22","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6660"},"modified":"2023-08-19T02:04:22","modified_gmt":"2023-08-18T19:04:22","slug":"what-to-eat-on-your-period-and-what-not-to-eat","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6660","title":{"rendered":"What to Eat on Your Period \u2013 and What Not to Eat"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Your period just started, and you\u2019re feeling less than awesome. When your belly starts to grumble, you opt for self-care in the form of food. Double fudge brownie ice cream. Salt and vinegar kettle chips. And allllll the cheese.<\/p>\n<p>The problem?<\/p>\n<p>The foods that taste good don\u2019t always make you feel good, so your cravings shouldn\u2019t be in charge of choosing what to eat on your period.<\/p>\n<p>\u201cOverall, you want to be supporting the hormonal shift happening in the body through both dietary intake and lifestyle behaviors,\u201d says Natalie Welch, M.S., R.D.N., Nutrition Manager at BODi.<\/p>\n<p>And, she adds, \u201cIt\u2019s helpful to limit your intake of ultra-processed foods and added sugars,\u201d as well as caffeine (which may make cramps worse for some) and alcohol (which is dehydrating and inflammatory). Sigh.<\/p>\n<p>So what\u00a0<em>should<\/em>\u00a0you eat on your period? Read on to find out which nutrients to prioritize to feel your best \u2013 and which of your favorite foods can provide them.<\/p>\n<h2><strong\/><strong>Key Nutrients for Menstrual Health<\/strong><strong\/><\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18112357\/What-to-Eat-on-Your-Period.600.cramps.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-164195\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18112357\/What-to-Eat-on-Your-Period.600.cramps.jpg\" alt=\"\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Due to blood loss and shifts in hormones, certain essential nutrients are extra important during your period.<\/p>\n<p>\u201cDuring your period, it is important to focus on getting enough of certain nutrients that are vital for maintaining overall health,\u201d explains\u00a0Dr. Javier Saldana, M.D., a board-certified obstetrician and gynecologist.<\/p>\n<p>By including certain foods that provide them (and avoiding other foods), you \u201ccan help keep hormones balanced, which may reduce bloating, cramps, fatigue, headaches, and other symptoms.\u201d<\/p>\n<p>\u201cIron is needed for red blood cell production, and this is important during your period since you need to replace losses,\u201d says Welch. \u201cMagnesium and calcium may help with cramping, and calcium also supports both blood clotting and blood flow.\u201d<\/p>\n<p><strong>Iron-Rich Foods<\/strong><\/p>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18111945\/What-to-Eat-on-Your-Period.600.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-164189\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18111945\/What-to-Eat-on-Your-Period.600.jpg\" alt=\"\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7784796\/\">Iron deficiency<\/a>\u00a0is the most common nutritional deficiency in the developed world, and the blood loss that happens during menstruation is the most common cause for women of reproductive age.<\/p>\n<p>\u201c<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/\">Iron<\/a>\u00a0is necessary for hemoglobin synthesis and red blood cell production,\u201d says registered dietitian\u00a0<a href=\"https:\/\/foodqueries.com\/about\/\">Melissa Wasserman Baker<\/a>, R.D.N.<\/p>\n<p>It helps replenish blood stores each month, and maintaining adequate levels helps prevent iron-deficient anemia and other issues,\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26482524\/\">including\u00a0<\/a><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26482524\/\">restless legs and hair loss<\/a>.<\/p>\n<p>Heme iron from animal sources is more bioavailable than non-heme iron in plant-based foods.<\/p>\n<p>Animal sources include meat (including organ meats), poultry, and seafood. Plants that provide iron include fortified breakfast cereals, legumes (such as white beans, chickpeas, kidney beans, and lentils), and cooked leafy greens (including spinach and kale).<\/p>\n<p><strong>Calcium-Rich Foods<\/strong><\/p>\n<p><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/486599\">Supplementing with calcium<\/a>\u00a0and vitamin D can help ease PMS \u2014 though researchers aren\u2019t sure whether it can\u00a0<em>prevent<\/em>\u00a0those symptoms.<\/p>\n<p>Together with magnesium, \u201ccalcium may help with cramping, and calcium supports both blood clotting and blood flow,\u201d explains Welch.<\/p>\n<p>The best source of\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/calcium-HealthProfessional\/\">calcium<\/a> is dairy, including milk, yogurt, and cheese.\u00a0\u201cI love Greek yogurt which also provides high quality protein,\u201d she adds.<\/p>\n<p>Non-dairy sources of calcium include fortified dairy-free milks, winter squash, tofu, almonds, canned salmon (with bones), and leafy greens.<\/p>\n<p><strong>Magnesium-Rich Foods<\/strong><\/p>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18112556\/What-to-Eat-on-Your-Period.600.nuts_.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-164197\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18112556\/What-to-Eat-on-Your-Period.600.nuts_.jpg\" alt=\"\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>\u201cMagnesium helps to regulate muscle and nerve function,\u201d says Wasserman Baker, so keep it in mind when planning what to eat on your period.<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28392498\/\">A 2017 literature review<\/a>\u00a0found that supplementing with magnesium effectively prevented dysmenorrhea (period cramps and pain), PMS, and migraines related to menstruation, but\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786912\/\">most U.S. adults aren\u2019t consuming enough<\/a>.<\/p>\n<p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/magnesium-HealthProfessional\/\">Magnesium<\/a>-rich foods include nuts, seeds, whole grains, and leafy greens.<\/p>\n<p>\u201cAnother great source of magnesium that may also satisfy a craving is dark chocolate,\u201d suggests Welch.<\/p>\n<h2><strong\/><strong>Foods to Eat During Your Period<\/strong><strong\/><\/h2>\n<p>Here\u2019s what to eat on your period (most of the time).<\/p>\n<p><strong>Whole Grains and Complex Carbohydrates<\/strong><\/p>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18111950\/What-to-Eat-on-Your-Period.600.oatmeal.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-164190\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18111950\/What-to-Eat-on-Your-Period.600.oatmeal.jpg\" alt=\"\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Whole grains and complex carbohydrates like oatmeal, brown rice, and sweet potatoes can satisfy cravings while delivering nutrients (including magnesium!).<\/p>\n<p>And they may also ease any period-related bathroom issues.<\/p>\n<p>\u201cIncorporating fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help regulate bowel movements and alleviate constipation,\u201d says Wasserman Baker.<\/p>\n<p><strong>Fruits and Vegetables<\/strong><\/p>\n<p>Welch suggests prioritizing fruits and vegetables during your period.<\/p>\n<p>Full of fiber and phytonutrients, foods like berries, oranges, leafy greens, and cruciferous vegetables also deliver loads of nutrition without loads of calories.<\/p>\n<p><strong>Healthy Fats<\/strong><\/p>\n<p>Make sure to include healthy fats, like the poly- and monounsaturated kinds during your period.<\/p>\n<p>\u201cFor healthy fats like polyunsaturated omega-3s, I love salmon or tuna and for monounsaturated fats, avocado is an easy, yummy source,\u201d suggests Welch.<\/p>\n<h2><strong\/><strong>Foods Not to Eat During Your Period<\/strong><strong\/><\/h2>\n<p>\u201cProcessed sugars and refined carbohydrates can cause blood sugar imbalances and exacerbate mood swings and irritability during menstruation,\u201d says Wasserman Baker.<\/p>\n<p>Here\u2019s a list of what\u00a0<em>not<\/em>\u00a0to eat on your period.<\/p>\n<p><strong>Processed Foods<\/strong><\/p>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18113221\/What-to-Eat-on-Your-Period.600.burger.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-164199\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/18113221\/What-to-Eat-on-Your-Period.600.burger.jpg\" alt=\"\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>\u201cEating more added sugars and ultra-processed\/packaged foods displaces foods in your diet that are more nutrient-dense,\u201d warns Welch.<\/p>\n<p>While it\u2019s fine to honor cravings sometimes, foods like chips, cookies, and fast food should be occasional treats.<\/p>\n<p>Plus, excessively salty, packaged foods can make you retain water and feel bloated, she says.<\/p>\n<p>\u201cWhen we do choose to eat these \u2018fun foods,\u2019 pairing them with protein and fiber-rich foods helps blunt any blood sugar spikes. Stable blood sugars have a positive effect on hormone balance,\u201d Welch explains.<\/p>\n<p>An example would be, a piece of chocolate (bonus point for dark chocolate which contains magnesium!) and a handful of nuts.<\/p>\n<p><strong>Caffeine<\/strong><\/p>\n<p>Consider swapping your latte for decaf on your period.<\/p>\n<p>\u201cCaffeine may exacerbate cramping for some people,\u201d says Welch. \u201cIf caffeine is a must, try tea or matcha instead of coffee for less total caffeine intake, which can not only help with cramping but also GI symptoms like gas, bloating, and diarrhea. Making it with a milk that contains protein is also a plus.\u201d<\/p>\n<p><strong>Alcohol<\/strong><\/p>\n<p>While a cocktail, beer, or glass of wine may make you feel more chill on your period, it could be making other symptoms worse.<\/p>\n<p>That\u2019s because \u201calcohol can increase dehydration and worsen bloating and cramps,\u201d says Wasserman Baker.<\/p>\n<p>Welch suggests sticking to mocktails instead.<\/p>\n<h2><strong\/><strong>Other Tips for Eating During Your Period<\/strong><strong\/><\/h2>\n<ol>\n<li>Stay hydrated. Drinking enough water can help offset GI symptoms as well as headaches related to mild dehydration.<\/li>\n<li>Eat regular meals. When you\u2019re already moody and irritable, feeling \u201changry\u201d can push you over the edge. Eating regular meals can help keep blood sugar, mood, and energy levels stable.<\/li>\n<li>Prioritize quality protein. Like fiber, protein will help manage blood sugar spikes and manage hunger. Foods like chicken, tofu, and lentils provide iron, too.<\/li>\n<li>Focus on recovery. If you\u2019re\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/working-out-on-period\">working out on your period<\/a>, make sure you\u2019re refueling properly to help you feel your best.<\/li>\n<\/ol>\n<h2><strong\/><strong>The Bottom Line<\/strong><\/h2>\n<p>What you eat on your period can impact how you feel both physically and emotionally.<\/p>\n<p>To manage cravings and minimize PMS and other symptoms, prioritize foods like proteins, healthy fats, fruits and vegetables, whole grains, and complex carbs.<\/p>\n<p>Whenever possible, limit or eliminate processed foods, added sugars, alcohol, and caffeine.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Your period just started, and you\u2019re feeling less than awesome. When your belly starts to grumble, you opt for self-care in the form of food. Double fudge brownie ice cream. Salt and vinegar kettle chips. And allllll the cheese. The problem? The foods that taste good don\u2019t always make you feel good, so your cravings &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6661,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-6660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Your period just started, and you\u2019re feeling less than awesome. When your belly starts to grumble, you opt for self-care in the form of food. Double fudge brownie ice cream. Salt and vinegar kettle chips. And allllll the cheese. The problem? The foods that taste good don\u2019t always make you feel good, so your cravings\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=6660\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"What to Eat on Your Period \u2013 and What Not to Eat - LOUDHDTV\" \/>\n\t\t<meta property=\"og:description\" content=\"Your period just started, and you\u2019re feeling less than awesome. When your belly starts to grumble, you opt for self-care in the form of food. Double fudge brownie ice cream. Salt and vinegar kettle chips. And allllll the cheese. The problem? 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