Severe cramps, tender breasts, back pain, or mood swings. Added to that is often a strong craving for a portion of fast food or something sweet. What do all these things have in common? That's right! Almost every woman experiences these symptoms every four weeks before or during her period!
What many menstruating women don't realize is that some foods can relieve menstrual discomfort and support us throughout the entire cycle! Depending on your phase, you have different needs for certain foods and nutrients. We've put together an overview of what's particularly recommended at which time, and how you can eat during your period to feel your best!
In our article about the menstrual cycle, we informed you that during menstruation, the uterine lining is broken down and shed. This is caused by a lack of the hormone progesterone. Healthy fats, which you can find in avocados, fish, or olive oil, are particularly important here.
Additionally, you should ensure you get enough vitamin A, which supports your liver in processing hormones. Foods rich in vitamin A include animal products like liverwurst and tuna, as well as some plant-based foods. Carrots, kale, savoy cabbage, and parsley, for example, have high vitamin A content.
A balanced diet rich in magnesium helps you combat migraines and cramps. Nuts (cashews, walnuts, almonds), pumpkin and sunflower seeds, legumes, oatmeal, and even chocolate with at least 40% cocoa content are suitable sources. It's best to start in the days before your period.
Due to the blood loss during your period, your body needs more iron than usual – especially if your bleeding is very heavy. If you don't consume enough iron, you may develop an iron deficiency, which manifests itself in dry skin or fatigue. Iron deficiency can also negatively impact your cycle, resulting in irregular menstrual cycles and more severe period pain. You can get enough iron from meat. But don't worry: vegetarians and vegans also have plenty of options for consuming iron through their daily diet. Pumpkin seeds, sesame seeds, lentils, and flaxseed, for example, are good sources of iron.
During this phase, the uterine lining builds up in preparation for ovulation. Follicle-stimulating hormone (FSH) levels rise, enabling follicle growth in the ovaries. To help your body better process these hormones, you need some probiotic foods like sauerkraut, broccoli, or bean sprouts.
Once the follicle is mature, hormones cause it to rupture, transporting the egg further into the fallopian tubes, and ovulation occurs. During this time, make sure you eat a diet rich in fiber, such as wheat bran, dried fruit, and beans. Calcium is also important during this time. You can get this from broccoli, arugula, or poppy seeds. However, you should avoid red meat and dairy products during ovulation.
The final phase before your next period brings with it a fair amount of discomfort. Bloating, irritability, and tender breasts can all be a problem! But not us! To lift your spirits, foods rich in vitamin B are a must. Treat yourself to a banana, spinach, whole-grain bread, or a delicious herring.
Omega-3-rich foods can also help you get back in a good mood. Flaxseed oil, flaxseed, and walnuts are good sources.
Important note: This article contains only general information and should not be used for self-diagnosis or treatment. It is not a substitute for a consultation with a doctor.
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