Period Diet Plan: What to Eat & Avoid During Periods?

We all know that Aunt Flo doesn't just pop in by herself; she brings along her not-so-fun friends with cramps, mood swings, and cravings. But here's a little secret: "You are what you eat," and this couldn't be more true during that time of the month. While medications can help, your diet plays a huge role in how you feel. Therefore, follow a precise diet plan into what you should munch on during periods to keep those annoying symptoms at bay. 

Want to know which nutrition is the best for you during periods? Read along: 

Nutrition You Need For Healthy Periods

You must be thinking, “Healthy periods?” Well, yes. Having the right nutrition you need can make your periods easier on you. Here are a few nutrition that are important for you:

Iron

As you lose blood during periods, you also lose iron. And that can leave you feeling tired and low on energy. If you are a vegetarian or vegan, you need to ensure that you are getting enough iron-rich veggies and consider iron supplements if needed. 

Vitamin B12 

Are you just feeling like a sloth during your periods? Well, vitamin B12 can keep your nerves and blood cells healthy and support energy production. Especially, if you are a vegetarian, B12 supplements can keep your energy levels on point. 

Magnesium

Cramps can almost kill you. But wait, magnesium won't let it happen. It is a natural relaxer for the muscles and helps you relieve those cramps. And if you are looking to settle the mood swings, magnesium is a win-win. 

Vitamins B6 and B1

Periods always leave us feeling a bit moody. And that also causes some guilt. But who has the time for sitting and crying over it? So, these vitamins can help you regulate your mood and reduce bloating and irritation. 

Vitamin E

So what, if we have periods? Can't we look our best? Of course, we can, and we should. Our skin usually gets dull, given how low our dopamine levels are, and periods just suck the energy out of us. Vitamin E can help reduce inflammation and breast tenderness, and improve your skin's health. 

Vitamin D

We believe most of us lack vitamin D. Given the heat and humidity, who is able to leave the chilled AC room? So, if you are not able to get Vitamin D from sunlight, you can take supplements for it. It helps regulate your menstrual cycle.

Calcium

We have heard all our childhood that if we don't have milk every day, our bones will weaken. However, it's completely true but it also helps in muscle relaxation. It works it's way in reducing cramps and muscle tension. 

Zinc

Zinc is an essential mineral that helps in supporting your immune system and hormonal balance. You must have experienced acne during your period- it's the result of hormones going up and down. Once you include zinc in your diet, it can reduce period pain and acne, making it a must-have.

Omega-3

If you are a vegetarian, you most definitely lack omega-3.  And wait, you don't have to become a pescatarian to eat fish. You can easily get all such nutrition from the omega-3 supplements as well. 

Best Period Time Foods

Knowing what to eat and what to avoid during periods is just the period hack that will help you with the cramps as well as mood swings. Cool, right?

Let's take a look at the period diet plan. 

1. Ginger Tea

You might think to yourself, "Ugh, why does Aunt Flo have to be so extra with these cramps?" as you curl up on the couch. The anti-inflammatory properties of this food can help ease stomach pain and cramps. Not to mention how easy it is to make: just boil some fresh ginger slices in water, add some honey or lemon (if you're feeling fancy), and that's it! You can get a warm drink that will help with cramps right now.

It can help with cramps, but ginger tea is also great for nausea and bloating. On the surface, it's there to save the day, like your best friend.

1. Yogurt

Yogurt is loaded with probiotics, the good bacteria that help in maintaining a balanced gut. They preserve a healthy vaginal environment and help to control the harmful bacteria. You may feed the "good" bacteria and perhaps prevent yeast infections by munching on foods high in probiotics, such as yogurt.

Additionally high in vital minerals like magnesium and calcium, yogurt may help greatly during your period. While calcium promotes general bone health and may even aid with bloating, magnesium helps muscles relax and hence ease cramps. It's a benefit-only deal. As they say, "an ounce of prevention is worth a pound of cure," and yogurt might just be the perfect preventative measure to keep you feeling great! 

1. Chamomile Tea

Chamomile tea is a true lifesaver during your period, not just a nice, soothing beverage. Known for its natural anti-inflammatory and antispasmodic qualities, this mild herb could potentially relieve those bothersome cramps. Furthermore, a natural relaxant is chamomile, which helps to calm your nerves and ease any mood swings or anxiety. Every period diet plan calls for it.

That's not all, however; chamomile tea is also fantastic for digestion, which could be very erratic during your period. It can preserve a calm belly and ease bloating. So be sure you have some chamomile tea on hand the next time Aunt Flo comes by. Even on those not-so-good days, it's like a tiny cup of comfort allowing you to feel your best.

1. Nuts

You don't have to chow down on fish to get your dose of omega-3 fatty acids—nuts like walnuts and almonds also have omega-3 fatty acids. They are also a wonderful source of protein, which maintains constant energy levels. There are no more mid-afternoon dips or a sense of empty running! Not to overlook the magnesium and other vitamins nuts provide either. When you have stress or cramps, magnesium—a naturally occurring muscle relaxant—can be very helpful.

1. Fruit

Do you have some period cravings when Aunt Flo shows up? But fulfilling such cravings can be a slippery slope. Packed with water, cucumbers, and watermelons helps you keep hydrated and eliminate any pollutants. This is crucial as dehydration can worsen your bloating and cramps. 

Great for fulfilling your sweet taste without the negative effects of processed sugars are water-rich fruits. Avoid meals that can cause your glucose levels to surge and then plummet, therefore leaving you feeling as if you have run over a brick wall while you are deciding what to eat during periods.

1. Dark Chocolate

Who doesn't love a bit of dark chocolate, right? It's loaded with magnesium, a mineral that, during Aunt Flo's visit, does magic for your body. Magnesium helps your muscles relax, therefore relieving stress and maybe preventing those annoying cramps. Rich in antioxidants known as flavonoids, dark chocolate can help increase your general mood and blood circulation. Less tiredness and greater energy to go through your day follow from this.

1. Nuts

You don't have to chow down on fish to get your dose of omega-3 fatty acids—nuts like walnuts and almonds also have omega-3 fatty acids. They are also a wonderful source of protein, which maintains constant energy levels. There are no more mid-afternoon dips or a sense of empty running! Not to overlook the magnesium and other vitamins nuts provide either. When you have stress or cramps, magnesium—a naturally occurring muscle relaxant—can be very helpful.

1. Quinoa

Quinoa is rich in iron and it is needed as you lose iron through blood loss. Maintaining your iron levels helps you avoid tiredness and maintains your energy constant. One of the few plant-based foods with a complete protein—that is, one with all nine of the key amino acids your body requires—quinoa. This helps one remain full and pleased and control those annoying cravings. A major component of your period diet plan, it helps you retain muscle mass and keep your metabolism humming along well.

1. Lentil Soup

Lentils are a fantastic source of protein and iron, making them an excellent choice for vegetarians and vegans who might not get these nutrients from animal products. Protein is essential for maintaining energy levels and keeping you full, which can help curb those pesky cravings for unhealthy snacks. One of the best things about lentil soup is how filling it is. The fiber in lentils helps you feel full and satisfied, reducing the temptation to reach for sugary or processed snacks.

Common Swaps for Period Cravings

Well, what we crave is not what we need. Therefore, here are some common healthy swaps for period time cravings:

5 Important Things (Foods) you should Avoid during Periods

When Aunt Flo pays a visit, it's important to be mindful of what you eat and what you avoid to keep yourself feeling your best. Some foods can make period symptoms worse or create new issues. Here's why you might want to steer clear of these particular culprits:

Caffeine: Though it's well-known for its energizing properties, caffeine might cause some difficulties during your period. It may heighten anxiety and irritation, therefore increasing mood swings. Additionally diuretic, caffeine causes bloating and increased water retention, which could trouble you even more.

Alcohol: Although a glass of wine may appear like a peaceful approach to rest, alcohol can worsen your menstruation. Acting as a diuretic, it could cause dehydration and aggravate bloating. Additionally upsetting your hormone balance and worsening mood swings is alcohol. It may also affect the quality of your sleep, which would increase your tiredness and irritability. 

Extreme Sugar and Salt: Too much sugar may send one on a blood sugar rollercoaster which results in energy collapses and more agitation. Too much salt may cause water retention and bloating, which can make you puffier and more uncomfortable. Choose instead meals reduced in salt and provide a consistent flow of energy.

Spicy Food: Menstrual cramps already cause pain; spicy foods can worsen this by causing indigestion and stomach cramps. Furthermore, worsening your period problems are spicy meals, which may sometimes cause acid reflux or heartburn. 

Processed and Compressed Foods: High amounts of salt, preservatives, and bad fats found in processed meals can cause water retention and bloat. These meals may also be lacking in vital nutrients, therefore depriving your body of the minerals and vitamins it needs to sustain it throughout your period. Fast eating and compressed meals may also raise blood sugar levels, which causes mood swings and energy dips. 

Period Blues? Let Your Diet and Welme Lighten the Load!

Remember that a good period diet plan may make a world of difference even if times seem to be a never-ending struggle. Eating the proper meals can help control symptoms and maintain your comfort level. But don't panic; there is still hope even if you find that even the greatest diet does not quite cut it. Offering focused comfort and relief, a period pain reliever may be a game-changer.

At Welme, we've got you covered with top-notch period pain relief solutions designed to make those tough days a bit easier. Feel your best on those days of the month.