The menstrual cycle is a natural part of our lives and can be accompanied by different symptoms, including mood swings, fatigue and cravings. While some of these symptoms are unavoidable, proper nutrition can help reduce discomfort and promote healthy hormonal balance during this period. In this article, we will tell you which foods are recommended to be eaten and which are not recommended when a woman has her period.

The importance of a balanced diet

what to eat and what not to eat when a woman has her period

Before delving into specific foods, it is essential to highlight the importance of a balanced diet throughout the menstrual cycle, since it is sometimes accompanied by constipation. In this link we tell you the causes of this evil .

A balanced diet, rich in essential nutrients, can help keep the immune system strong, increase energy levels and improve mood.

During menstruation, the body undergoes significant hormonal changes, and a healthy diet can help minimize the associated symptoms.

How can I have a balanced diet throughout my menstrual cycle?

what to eat and what not to eat when a woman has her period

Having a balanced diet during the menstrual cycle is essential to maintain health and well-being in women.

The menstrual cycle occurs in the female body naturally, and during this period, hormonal changes occur that can affect mood, energy levels, and nutritional needs.

A balanced diet provides the nutrients necessary to maintain hormonal balance and minimize symptoms associated with the menstrual cycle, such as menstrual cramps, mood swings, fatigue and cravings. If you've wondered why you have sudden mood swings on those days, click here .

Adequate nutrient intake

During the menstrual cycle, the body needs a variety of essential nutrients, such as iron, calcium, magnesium, zinc, and vitamins B and D. These nutrients are important for maintaining hormonal balance, strengthening bones, improving mood, and reducing blood pressure. inflammation. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins and healthy fats will help ensure an adequate supply of these nutrients.

Control of calorie intake

During the menstrual cycle, it is common for women to experience cravings and changes in appetite. However, it is important to maintain proper control of calorie intake to avoid unwanted weight gain. Opting for healthy, filling foods, such as fruits, vegetables, lean proteins, and whole grains, can help satisfy cravings without going overboard on calories.

Adequate hydration

Staying well hydrated is essential at any time, but especially during the menstrual cycle. Water helps maintain fluid balance in the body, relieves water retention and reduces bloating. Additionally, drinking enough water can help relieve menstrual cramps and prevent constipation.

Controlling caffeine and processed food consumption

Some women may experience sensitivity to caffeine, which can increase symptoms of irritability and anxiety. Additionally, processed foods high in saturated fats and sugars can worsen premenstrual symptoms and increase inflammation in the body. It is recommended to reduce caffeine consumption and opt for fresh, natural foods instead of processed foods.

Listen to your body

Each woman is unique and may experience different needs and symptoms during her menstrual cycle. It is important to listen to your body and pay attention to how you feel. If you notice that certain foods worsen your symptoms or make you feel unwell, you may consider adjusting your diet accordingly. Likewise, there are natural remedies that will help you with pelvic pain; Therefore, we leave it to you in this link .

Additionally, it is advisable to consult with a health professional, such as a doctor or registered dietitian, for personalized guidance on eating during the menstrual cycle.

Recommendations for eating well when a woman has her period

what to eat and what not to eat when a woman has her period

Recommended foods during menstruation are those that provide essential nutrients, help maintain stable energy levels, and relieve uncomfortable symptoms associated with this cycle.

  1. Fruits and vegetables : They are an excellent source of vitamins, minerals and fiber. Opt for fruits rich in vitamin C, such as oranges and strawberries, which help increase iron absorption. Leafy green vegetables, such as spinach and kale, are rich in calcium and can help relieve cramps.
  2. Iron-rich foods : During menstruation, women may experience iron loss due to bleeding. Include foods like lean meat, legumes, lentils and spinach to ensure you get enough iron.
  3. Healthy fats : Healthy fats, such as those found in avocado, nuts and seeds, are important for maintaining proper hormonal balance and providing sustained energy.
  4. Foods rich in omega-3 : Omega-3 fatty acids have anti-inflammatory properties and can help reduce menstrual pain. Fatty fish, such as salmon and sardines, chia seeds, and walnuts, are good sources of omega-3s.

What you should not eat when you have your period

what to eat and what not to eat when a woman has her period

  1. Processed and sugary foods : Foods high in added sugars and processed can worsen premenstrual symptoms and contribute to bloating. Avoid sweets, sugary drinks and fried foods.
  2. Caffeine : Although it may be tempting to turn to caffeine to combat fatigue, excessive consumption of coffee, tea, and energy drinks can increase fluid retention and worsen irritability and mood swings.
  3. Excess salt : Water retention is common during menstruation, and consuming too much salt can aggravate it. Reduce your consumption of salty foods such as processed snacks, fast foods, and canned foods.
  4. Spicy Foods : In general, there is no medical reason why women cannot eat spicy foods during menstruation. However, some studies suggest that spicy foods can increase the production of prostaglandins, substances that can trigger cramps and pain during menstruation. It is important to mention that each woman is different and may have different dietary needs and preferences during menstruation.
  5. Excessive alcohol : Excessive alcohol consumption can also have negative effects on hormonal balance and the immune system. During menstruation, the body is already undergoing natural hormonal changes, and alcohol can interfere with these processes and affect the normal hormonal balance. Additionally, excessive alcohol consumption at any time can have harmful health consequences, such as liver damage, digestive problems, cognitive impairment, and risk of addiction. Here we tell you all the details of consuming this drink when you are on your days .

It is essential to emphasize that each body is different and may have specific needs, so it is advisable to speak with a health professional to obtain personalized recommendations on eating during menstruation.

Why does the desire to consume sweets arise during menstruation?

During the premenstrual period, it is common to experience an increase in anxiety which leads to the intake of sweet foods, particularly chocolate. The specialists provide us with an understanding of why this reaction occurs in the body and what measures can be taken about it.

Hormonal changes are mainly responsible for these symptoms, along with the influence of brain neurotransmitters, particularly serotonin, which regulates emotions.

Why is it inadvisable to consume simple sugars during menstruation?

The need to "consume chocolate" is not simply a craving; Scientific research suggests that the body seeks out more sugar-rich foods to maintain optimal functioning. Thus, eating a moderate amount of additional sugar can help relieve feelings of fatigue during this period.

However, it is not advisable to indulge in uncontrolled consumption of sweets or fast food.

If you normally experience digestive problems with foods such as pizzas, hamburgers, nachos, among others, during menstruation they can cause stomach discomfort and an additional feeling of heaviness.

In addition, refined sugars, such as white bread, industrial baked goods and cakes, should be avoided as they provide a rapid increase in energy, but this quickly diminishes both physically and mentally.

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Frequent questions

Does appetite increase during ovulation?

Hormonal variations can have an impact on food intake, energy expenditure and preference for foods rich in carbohydrates and fats. It is advisable to incorporate foods that provide satiety, such as those rich in fiber, such as fruits, vegetables, legumes and whole grains, in our diet. If we consume sweet foods like chocolate occasionally and moderately, once or twice a month, this should not affect our body weight, so it is not necessary to ban them. In addition, we can opt for homemade baking and use ingredients such as whole wheat flours and natural sugars present in foods such as ripe bananas, dates or roasted pumpkin.

How to relieve menstrual pain?

Nature provides us with numerous resources to relieve menstrual discomfort. However, in case of severe symptoms, it is essential to always consult a gynecologist. If you have colic, these natural remedies can help you , such as evening primrose oil, natural herbs, milk thistle and witch hazel infusions, red tea, sage infusions and tryptophan for insomnia.

Embrace your cycle with confidence

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