It almost goes without saying, that what you eat, drink or what skin products you use, your body systems are affected in some way or another. As we are all different, we are effected in different ways and this is no different for when its period time ladies!
When you have got the right balance for your body and you have worked out your own monthly menstrual cycle, it can feel so rewarding in the sense that you actually can help yourself with those moods that go up and down, sideways or backwards, as well as helping your acne, headaches, bleeding gums or body inflammation from those sore joints that can occur during your period time. So what actually happens to your hormones and how can the food we put in or our lifestyle help us?
Studies are now showing that your hormones fluctuate over the whole month of your cycle and affect your thoughts, skin, moods and appetite. You might find that in the middle of the month or the time where you are ovulating, you are feeling good and have high self-esteem but as it comes to period time, you start feeling moody, your skin health isn't the best and you can start to feel anxious or depressed. This is because your estrogen levels start to decrease at ovulation time and progesterone levels start to rise to get your uterus ready to shed its lining.
This is where you may ask what foods can make you feel worse! Some foods can make your symptoms worse, and there are some that can make them feel better.
Limiting your refined sugars will help balance your blood sugar levels which will make you have a spike in energy followed by a bigger crash in energy levels about 2-3 hours later and helps your moods and energy. Also the more our blood sugars rise, the more our body becomes inflamed and then in some people, their body will reacted in inflammation acne (typically around the jawline and neck area), stomach pain or even joint pain. If you do feel like a sweet treat, try dark chocolate 70% or over or nuts.
Salt is another thing to watch as this can cause water retention which can make you feel bloated. High processed foods, such as takeaways or prepacked foods can contain a large amount of salt and its best to only add salt when you are lower than your daily limit. Caffeine can also cause bloating and water retention so its best to limit this at this time.
Spicy foods, red meat and foods you are intolerant to already are also foods to avoid.
Foods that are great to make you feel better and are best to have throughout the month not just at period time are:
Leafy greens can help with iron levels that can lead to tiredness and body aches. Spinach - which also helps with your magnesium - Kale and Beetroot leaves are great to add to your daily routine in smoothies or salads. It is suggested that if your magnesium is low then that is where you start also craving the sweets and refined sugars.
Water is extremely important to have daily through out the month. It will help with hydration, meaning less likely for headaches and also clearing out the toxins that can also lead to acne. If your blood sugars are high, your body wants to flush out excess sugar and water helps with this. Cucumber is also really good for hydration.
When you have your period, foods best to eat are foods with Iron and B12 such as meat, salmon, legumes, chickpeas and eggs. Sleep is extremely important for rest and recovery and exercise is ok at this time but limit it to a gentle walk, light exercise or yoga.
Just after your period finishes, foods such as beans, lentils, pumpkin seeds or flaxseed oil and proteins such as chicken, quinoa, tofu, dairy products - cottage cheese, eggs, and fish can help restore and support estrogen levels increasing and the muscles in your body. Also foods such as broccoli that support calcium will help. This might be a time where your acne or inflammation is at its lowest. It is important to let your lesions heal at this time.
All being said, everyone is different and experiences different symptoms but the foods you eat for your menstrual well-being are as important as if you are watching your weight watching or immunity. Getting to know your body is so important as this is where you can help yourself and have those symptoms under control.
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