Women’s health: nutrition + menstrual cycle
Cooking healthy dishes is the ultimate act of self-care and self-love, so there’s no better time to indulge in it than during a woman’s menstrual cycle. Your period can be both uncomfortable and inconvenient. It’s depleting both physically and mentally, with ups and downs in mood and energy levels. Food is medicine and we are huge advocates of conscious eating to keep your gut, mind and body in check. Diet can also reduce unwelcome symptoms often associated with the menstrual cycle, such as bloating, moodiness, cramps, and pesky hormonal breakouts. Nutrition is the foundation of a healthy cycle, so we’re sharing top 5 nutrition tips for balancing your monthly cycle.
1. Get enough iron
We can’t stress enough the importance of diet in affecting how you feel. What you eat matters and in general, certain foods can make you feel tired, which is something you want to be aware of during your period. It's common to experience a dip in iron levels during your period, especially if your menstrual flow is heavy. This drop can lead to fatigue, body pain and dizziness. As your body will already be feeling low on energy at this time, you want to ensure you aren’t tired and weak because of low iron levels. Increasing your iron intake can improve your energy levels and is extra important for women with a heavy flow. You can get your fix from chickpeas, lentils and beans as well as leafy green vegetables such as kale and spinach (spinach is also rich in magnesium). Black tea can hinder iron absorption so opt for herbal tea when you can. Peppermint tea in particular is said to soothe the symptoms of PMS by relieving menstrual cramps, nausea and diarrhoea. You can also add a little lemon to your water (ideally warm water) in the morning as Vitamin C can also improve the absorption of iron.
2. Eliminate processed foods
This is not only beneficial for balancing your cycle, but also for general health. You may consider your diet already clean but it’s a good idea to do some housekeeping with your diet and pantry once in a while. Are store-bought granolas, cereal bars and yoghurts - that might market themselves as healthy but upon inspection are high-sugar culprits - sneaking into your cupboards? Check the labels of all your foods, especially those mentioned and the likes of nut butters or plant-based milks. You’ll want to avoid any unnecessary additives and go for a short ingredient list, ideally with zero/ low levels of added oils, zero/ low added sugar and no emulsifiers. When it comes to yoghurt, skip the low-fat or reduced-fat versions as they tend to contain more sugar to make up for the lost flavour. Instead aim to eat more foods that are package free, such as fruit and vegetables.
3. Go for hormone-free foods
Opt for grass-fed and hormone-free meat and dairy. Where possible, it’s also a good habit to choose local and organic when shopping. Hormones in food can lead to a heavier flow and increase PMS symptoms with more cramping and mood swings. Many women also tend to experience food cravings which are more often than not unhealthy. There may be a need for more salt, while others require sweetness. Salty foods only exacerbate bloating, by increasing water retention and can lead to weight gain. Consuming too much refined sugar can cause a spike in glucose levels and then a crash. While we already experience plenty of emotional (and physical) symptoms which can include feeling irritable, anxious, or moody with unexplained crying, sugar can worsen your mood during this time. If you tend to feel depressed during your period, keep an eye on your sugar intake.
4. More fruit, vegetables & water
It goes without saying that fruit and vegetables have many benefits and should make up a huge part of your daily diet, especially during your period when you’re struggling with cravings. They are an excellent source of fibre, vitamins, minerals, micronutrients and phytonutrients. They can help curb those unwanted sugar cravings which cause your energy levels to spike then crash. Those rich in water, such as melon and cucumber, are really hydrating. Staying hydrated in the lead up to and during your period is vital. It’s said to relieve pain and discomfort from bloating and cramps, as well as reducing the potential of getting headaches.
5. Choose healthy fats
There is a fear of fats and the idea that fat makes you fat. However, there are good fats and bad fats. Bad fats and consuming a lack of good fats have been linked to poor skin health, hormonal imbalance and a host of other symptoms. However, high quality healthy fats come in the form of avocado, olive oil and even grass-fed butter. These are vital to a healthy diet and can help to balance the female cycle, especially those rich in omega 3 which can assist in reducing inflammation and cramping. Plus, avocado contains potassium (more than a banana) which is also great for relieving cramps.