Should i diet while on my period

A study found that magnesium reduced the severity of PMS symptoms. According to a study , people with magnesium deficiencies were more likely to have severe PMS symptoms.

They also contain magnesium and various vitamins. Every 15 milliliters of flaxseed oil contains 7, milligrams of o mega-3 fatty acids. For perspective, the Office of Dietary Supplements says you need only about 1, to 1, milligrams of omega-3s per day.

A small study found that consuming flaxseed oil soothed constipation, a common symptom of menstruation. However, more research is needed to show how flaxseed oil can improve digestive health. Quinoa is rich in nutrients such as iron, protein, and magnesium. Many people get yeast infections during or after their period.

A popular source of protein for vegetarians and vegans, tofu is made from soybeans. A study suggests that peppermint tea can soothe the symptoms of PMS. Specifically, it can relieve menstrual cramps, nausea, and diarrhea.

Try to avoid kombucha drinks that contain too much sugar. While all foods are OK in moderation, you might want to avoid certain foods that worsen the symptoms of your period. Consuming lots of salt leads to water retention, which can result in bloating. This can worsen your mood. If you tend to feel moody, depressed, or anxious during your period, watching your sugar intake can help regulate your mood. Caffeine can cause water retention and bloating. It can also exacerbate headaches.

Coffee might also cause digestive issues. If you tend to get diarrhea during your period, reducing your coffee intake could stop this from happening. Alcohol can have a number of negative effects on your body, which can exacerbate the symptoms of your period. For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea. Plus, a hangover can bring on some of the same symptoms that occur during your period, including:.

Many people find that spicy foods upset their stomachs, giving them diarrhea, stomach pain, and even nausea. During your period, your body produces prostaglandins. These compounds help your uterus contract and get rid of the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins cause cramps. Red meat may be high in iron, but it is also high in prostaglandins and should be avoided during menstruation.

For example, instead of finding comfort in your favorite chocolate dessert, she suggests going for a small piece of dark chocolate. For instance, if you want dessert, switch to something like a small piece of dark chocolate.

Eventually, you can make a goal to try to avoid sweets altogether. McClure also recommends cutting back on caffeine and alcohol as well because these beverages can dehydrate you. She adds that sipping water throughout the day can actually help keep you awake. But if you find water is boring, just add some of your favorite fresh flavors to it like lemon slices, berries, herbs or cucumbers. McClure encourages women to fuel up with good foods that are rich in antioxidants, iron and fiber.

According to Dr. McClure, start building up your iron levels a week or two before your cycle to increase your blood counts.

However some beans are known to increase inflammation, so you will want to cook them properly — for instance, using a pressure cooker in order to get the good aspects of the beans without adding to the problem of inflammation.

McClure says. Need ideas for other sweet treats during your period? Stock up on dark berries. McClure says blueberries, blackberries, strawberries, raspberries and cherries are great sources of antioxidants. Antioxidants are important because they help fight off free radicals which are linked to illnesses like diabetes and cancer.

They can also be destructive if you have a high level of them in your body. To some degree, reabsorption of estrogen can be blocked with fiber. Fiber can be found in whole grains, legumes, nuts, fruits, and vegetables. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, Swiss chard, and bok choy are not only good sources of fiber , but they also are packed with antioxidants and reduce inflammation.

These are usually foods that cause inflammation or bloating. While many menstrual symptoms are common, people should see a doctor about their menstrual cycle if they experience:. Some dietary changes may ease menstrual symptoms in some people or help them stay healthy during their period.

For example, eating iron-rich foods can help replenish iron stores when a person is losing blood. People should speak to a doctor about severe or irregular periods, as they may have an underlying condition that could benefit from medical treatment.

Certain home remedies and lifestyle changes, such as diet and exercise, can help people to regulate irregular periods. In this article, we look at…. Normal period blood typically varies from bright red to dark…. The menstrual cycle is important in the development of the female body but has a range of uncomfortable effects.

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