One of the things that makes the best period of comfort food bearable is the little things you do to make yourself feel better. Many women go through a lot during that time of the month, experiencing changes in appetite, insomnia, feelings of depression and anxiety, and irrational mood swings. Periods are not a walk in the park for many people.
Taking care of yourself during your next menstrual cycle can help alleviate the severity of your cramps, and these food options will make it easier for you. We are going to list down some good things to eat during your period. However, it’s important to note that most cravings during this time are not very healthy.
Indeed, they are.
Some women may experience an increased appetite or a compulsive need to eat during this time, assuming that they could be suffering from compulsive eating disorder. According to medicalnewstoday.Com, it is important to not feel ashamed and remember that experiencing cravings is completely normal during the week before or during menstruation.
This is incorrect. It was proven in a study in 1995 that during this time, women can increase their daily energy intake by an extra 500 calories – a fact that shows that hunger levels and food cravings slightly increase as part of the regular menstrual cycle.
Another study published in the Journal of Psychosomatic Medicine found that common symptoms of PMS, such as depression and tension, are often accompanied by cravings for sweets and food among 300 female nurses.
Learn More: Foods That Aid in Alleviating Menstrual Cramps, According to a Nutritionist.
What Foods Should You Avoid During Your Period?
Some foods, which are included, can worsen the symptoms for you during your period, just like there are certain foods that can help alleviate them.
If you typically consume a lot of legumes and find that they cause uncomfortable bloating, it may be best to avoid them. However, this varies from person to person. Legumes can worsen bloating, which can make you extremely uncomfortable. Lentils and other legumes may not be the most comforting food options for you during other times as well.
Sugar cravings are very common before and during menstruation. During this time, you should avoid indulging in sweets and candy, as it not only increases your risk of diabetes, but also leads to a spike in energy followed by a crash. Consuming sugar not only increases your risk of obesity, heart disease, and diabetes, but it can also worsen mood swings and cause irrational behavior during periods.
During the menstrual cycle, the intensity of cramps may escalate, leading to inflammation. A 2009 study suggests that fried foods can be a contributing factor. It is advisable to resist these cravings, although it is common to desire foods such as pizza, donuts, and French fries while menstruating.
These beverages can exacerbate bloating, which is already an unpleasant symptom of premenstrual syndrome.
Period cramps can also worsen due to inflammation, which can be caused by consuming red and fatty meat. Red meat itself can intensify your cramps, while red meat contains iron, a nutrient that can help ease your period cramps.
Drinking alcohol is a favorite pastime for many people. While alcohol can be good on some occasions during your period, you should avoid drinking it. Not only can alcohol dehydrate you, but it can also worsen bloating and headaches. Additionally, it can lead to digestive issues such as nausea and diarrhea.
The New York Times article states that alcohol can exacerbate PMS symptoms, including prolonged cramping that may lead to even worse discomfort.
If you frequently experience stomach discomfort, such as nausea, pain, and diarrhea, it is advisable to avoid consuming spicy food during this period as it can exacerbate your upset stomach.
What Are Good Foods To Eat While On Your Period?
According to sciencealert.Com, many women often crave and reach for fats, carbs, and sweets like deep-fried foods, pizza, chocolate, and candy during their menstrual period, which is considered the best comfort food period.
When you are menstruating, you should consider adding some healthier food alternatives to your diet. Often, consuming these alternatives may make you feel less guilty compared to eating unhealthy foods, and they can also help to alleviate cramps. While these alternatives may not taste as good as unhealthy foods, they are a better choice nutritionally.
High-quality chocolate is not solely limited to chocolate itself. During menstruation, indulging in this delectable treat can satiate your longing for sweets. It is widely regarded as the ultimate comfort food, particularly in Western countries.
When you are on your period, the drop in magnesium levels can contribute to severe PMS symptoms, including cramps. Researchers recommend dark chocolate over chocolate milk, not only because it has higher levels of magnesium, but also because it contains more beneficial plant compounds.
Two studies conducted in 2015 and 2010 demonstrated that women who increased their intake of magnesium experienced fewer severe symptoms of PMS around and during the month.
Research has shown that ginger can help with symptoms of premenstrual syndrome. However, it is not the case that all symptoms are alleviated by ginger. This root is often added to food for the great flavor it adds, as well as the additional benefit it provides to meals.
In a study conducted in 2009, it was discovered that ibuprofen and mefenamic acid, which are commonly used painkillers, demonstrated similar pain-relieving effects on primary dysmenorrhea. Primary dysmenorrhea refers to the cramping pain in the lower abdomen that occurs before or during menstruation, without any presence of other conditions like endometriosis. Additionally, the study revealed that consuming approximately 1 g of ginger powder per day (divided into four doses of 250 mg each) yielded comparable results.
During menstruation, ginger can serve as an excellent source of comfort when incorporated into tea or even utilized in the creation of nutritious cookies for snacking purposes.
If you suffer from cramping, you might not think of bananas as the best comfort food during your period, but according to Webmd.Com, this common and simple fruit could be your savior. Bananas are high in three nutrients – calcium, magnesium, and potassium – that help ease muscle cramps.
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If you experience mood swings and cramps during menstruation, one of the best foods to incorporate into your diet could be fatty fish. Fatty fish is high in omega-3 fatty acids, which are not only beneficial for weight loss but also for overall well-being.
In a study published in the International Journal of Obstetrics and Gynecology in 2012, it was found that women who increased their daily intake of omega-3 fatty acids experienced a noticeable reduction in primary dysmenorrhea pain. They were even able to reduce the amount of ibuprofen they took to control their menstrual pain.
Pineapples are not just good for adding to cocktails. They have many other benefits, including possessing some anti-cancerous activities and aiding in muscle relaxation. The fruit is rich in bromelain, an enzyme that has been shown to reduce pain and reduce inflammation, which also helps to reduce acute cramps. Pineapples also have antioxidant properties. According to today.Com, pineapples are rich in manganese, which can help reduce uncomfortable symptoms associated with PMS.
While it is good to save pumpkin seeds for dealing with horrible cramps in a long-lasting way, a hearty bowl of pumpkin soup can provide comfort when you are in bed with painful menstrual cramps.
A meal with pumpkin seeds could be the best comfort food during your period, thanks to the high levels of magnesium and zinc found in these seeds. It has been shown that these nutrients help reduce and prevent cramping, as well as provide relief from pain.
Explore Further: The Top Nutrient-Rich Snacks to Incorporate into Your Diet.
They make our best list of comfort food, but they also have myriad benefits for your health. Leafy green vegetables are rich in different vitamins and minerals, thanks to their high levels of calcium.
Collard greens, spinach, and kale consist of a variety of calcium-rich leafy greens. During the premenstrual phase, there was a decrease in water retention, while the menstrual phase resulted in improved mood, concentration, and decreased pain. A 1993 study demonstrated that increased consumption of calcium was associated with these benefits.
The compound curcumin, found in this root, is being researched for its natural anti-inflammatory properties, as well as its potential in the treatment and prevention of cancer. Turmeric, known for its orange-yellow color and use as a food ingredient, also contains minerals such as potassium, phosphorus, and manganese.
One study published in 2015 showed that curcumin can reduce the severity of premenstrual syndrome symptoms including mood swings and more (4).
Milk and yogurt products are high in calcium, a known mineral that helps reduce water retention, bloating, and cramps caused by menstruation.
In a study conducted in 2016, researchers examined the impact of peppermint on the treatment of primary dysmenorrhea and found that peppermint can significantly reduce the average duration and intensity of pain.
The review in 2019 demonstrated that these two substances can decrease or eliminate symptoms of premenstrual syndrome (PMS) and restore serum levels. Vitamin D and calcium are also abundant in them, and oranges are well-known for their high amounts of vitamin C, which enhances immunity.
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In a study conducted in 2016, it was reported that women who supplemented their diets with vitamins E and D showed a significant reduction in premenstrual syndrome symptoms. Calcium, potassium, magnesium, and other nutrients, such as B6, C, and A, are found in broccoli, but not exclusively.
Drinking water can alleviate dehydration headaches, as well as bloating and water retention, although it is not considered the ultimate comfort food during that time of the month.
FAQs
Does Caffeine Make Cramps Worse?
No, it does not.
Women were frequently advised to avoid caffeinated substances during their menstrual cycle due to the belief that this narrowing could result in discomfort. Vasoconstriction, which is the constriction or narrowing of blood vessels by the small muscles in their walls, is known to impede or entirely halt the blood flow. Caffeine has been traditionally linked to causing agonizing cramps as it can function as a vasoconstrictor.
Despite the fact that many studies show little to no relation between cramps and caffeine, the theory is still widely believed.
(1) The intensity of your cramps will have no correlation, and you will consume at least four times as many coffee cups as you can.
The Bottom Line
Trying to find the best comfort food during your period may not be as hard as you may imagine, as it may mean giving up on meals that are high in sugar, fat, and carbs, which often gravitate towards when menstruating, while knowing that the final result is much better than having cravings for a couple of days in a week.
Prior to consuming them, which can exacerbate your existing discomfort, they might also amplify premenstrual symptoms like feelings of sadness, menstrual pain, abdominal swelling, and queasiness. These food items not only jeopardize your likelihood of becoming obese and developing long-term ailments, but it is important to keep in mind that although they may be flavorful.
To ensure that you have the best and healthiest comfort food period, you can make simple changes such as keeping vegetables and healthy snacks on hand, clearing out your pantry of unhealthy substitutes for your favorite comfort foods. Always take measures to keep yourself from resorting to such unhealthy food options by having healthier options and meals readily available.
DISCLAIMER:
Taking action based on the information presented in this article is strictly your responsibility and risk. It is advisable to consult a licensed physician for any medical diagnosis and treatment. This article should not be relied upon to make any decisions and it should not be considered a substitute for professional help or advice. It is intended for general informational purposes only and does not address individual circumstances.