What To Eat And What To Avoid During Menstrual Cycle
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Summary
Introduction
To understand the menstrual cycle diet, you should know the three phases which we come across during the menstrual cycle. They are:
- Menstrual phase/Follicular phase
- Ovulation phase
- Luteal phase
Each phase has different hormonal effects on the body and mind. This variation in the hormone level during each phase will help the follicle (egg) to develop, mature, and ovulate (release an egg from ovaries). When there is no fertilization of an egg (no pregnancy), all hormonal levels decrease and the inner lining of the uterus sheds off, causing bleeding from the vagina.
Benefit of Menstrual cycle Diet and Exercise
Hormones play a vital role in regularising the cycles. Eating has a lot to do with your menstrual health. Following the right diet and exercise can bring a wide range of health benefits, as well as balance to your hormones and helps in reducing menstrual cramps, regulate your cycle, and reduce premenstrual symptoms.
Menstrual cycle Diet
The below table tells what food supports your hormones and cycles.
| Menstrual/Follicular phase (Day 1-13 of the cycle) Menstrual Phase: Day 1-5, approx. 25-55ml of blood is lost from the body. Follicular Phase: By day 5-7, one of the follicles(egg) starts to develop and mature. |
|
| Diet | Benefits |
|---|---|
| Foods that are rich in Iron like peanuts, walnuts, almonds, raisins, dates, pumpkin seeds, sesame seed, cooked beans, other legumes, dark green leafy vegetables, spinach, chicken, egg, milk, sea fish. | When periods occur, there is a certain amount of blood loss from the body and that has to be complemented by iron intake so that it prevents anemia. |
| Vitamin C: Orange, kiwi fruit, papaya, guava, strawberries, pineapple, lemon, Indian gooseberries, bell pepper, broccoli, tomato, spinach. | When iron rich meal is taken along with vitamin c, iron absorption is good. |
| Other foods that are rich in Vitamin B12, Omega-3, flax seeds, herbal decoction, dark chocolate. | Helps in relieving premenstrual symptoms and ease the menstrual flow. |
| Avoid caffeinated drinks like tea, coffee, green tea, black tea. Avoid aerated drinks, alcohol, salty food, junk food. | Caffeine can constrict the blood vessels and can worsen the menstrual cramps. Also minimizes the iron absorption. |
| After day 6, fermented food items like idly, dosa, barley, sprouts and a good amount of protein can be started. | These are oestrogen rich food and helps in the development and maturation of the follicles. |
| Ovulation phase (Day 14-18 of the cycle) Ovulation is when the ovary releases a matured egg. During this phase pregnancy may occur if the egg is fertilised(egg meets the sperm) |
|
| Diet | Benefits |
| Can increase your calorie intake with a high protein balanced diet. | Reduces the inflammatory response and balances the hormones in the body. |
| Can consume anti-inflammatory foods like almonds, walnut, whole vegetables, fruits like strawberries, blueberries, cherries, oranges. Can include turmeric, ginger, pepper in your food. | |
| Luteal phase (Day 19-28 of the cycle) It starts after ovulation and ends with the first day of the period. This phase gives a chance to uterine lining to grow and develop enough to support a pregnancy |
|
| A fiber-rich diet like lentils, corn, pea, strawberries, oats, almonds, bananas, chickpeas, spinach, quinoa, apple, pear. And also drink plenty of water. | During this phase due to the progesterone effect, few women are prone to constipation. Fiber-rich food can prevent bloating and constipation. |
| Magnesium-rich foods like pumpkin seeds, nuts like almond, walnut, dry roasted cashews, peanuts, avocado, legumes, dark chocolate, banana, spinach. | In the second half of the luteal phase (that is 7-10 days before your periods), there is a decrease in hormones which can cause mild premenstrual symptoms, which can be prevented by taking magnesium-rich food |
- When you see the table - most of the fruits, vegetables, nuts, legumes, chicken, fish milk, and milk products are rich in iron, magnesium, vitamins, zinc, protein, calcium, fiber which is very much essential not only for balancing your hormones, but also improves the general health condition. Therefore, having a balanced diet is of prime importance.
- Junk foods like a salted snack, sweetened carbonated beverages, bakery products, biscuits are high in salt, sugar, fat, calories, and low in nutrients. These are the contributing factors for painful periods, irregular cycles, and premenstrual symptoms like headache, bloating of the abdomen, constipation, lack of concentration, weight gain, irritability, mood swings.
- Drinking 2-3 liters of water is recommended.
- Studies show that Vitamin D plays a critical role in reproductive health, mood regulation and also reduces the risk of PMS.
- Every individual is unique throughout their menstrual cycle, hence it is advised to observe the cycle and look out for patterns.
- Along with a balanced diet, physical activity is much needed.
Level of Physical activity
This table will tell about the intensity of physical activity required during your menstrual cycle.
| Menstrual Cycle Phase | Level Of Physical Activity |
| Menstrual phase Day 1-5 |
Exercise can be done based on your body strength, go for a walk, yoga, meditation, slow cardio. |
| Follicular phase Day 6-13 |
You can increase the intensity gradually. Warm-up before and after exercise. |
| Ovulation phase Day 14-18 |
An intense workout can be done. |
| Luteal phase Day 19-28 |
Reduce cardio, work on fat-burning, and muscle-building exercise. Just prior to periods you might have low energy, you can do light-to-moderate exercise. |
| Benefits | |
| Can prevent abdominal cramps, PMS, irregular cycles. Balances the hormones. Improves health, fitness, and quality of life. Helps to maintain a balanced weight. Improves mental and physical health. |
|
Ayurvedic perceptive
- In Ayurvedic text, there are a lot of references regarding the Rutuchakra (menstrual cycle) and Stree Roga (all gynaecological disorders). In Rajaswalacharya (mode of living during menstruation) says that during the first 3 days of menstruation, females should take rest and should include Shali rice or Barley with cow ghee and milk in her meal for those 3 days.
- One should also avoid food which has a property of Katu (Hot/Khara/Theeka), Tikshna (Pungent) and Lavana (Salty) during the menstruation.
- We can also find a reference that says, food should be cooked and consumed in utensils made of clay or iron. Cooking of food in non-stick utensils or aluminium utensils has to be avoided. Studies suggest that non-stick and aluminium utensils release toxins and are harmful to human health.
- Regular physical activity like exercise/yoga will help you reduce menstrual cramps, balances the hormones, reduces premenstrual symptoms.
- Massage your abdomen and back using sesame oil/castor oil/ coconut oil for 10mins and take fomentation using a hot bag will help relieve abdominal cramps.
Few home remedies to ease the flow
- Soak 10 grams of coriander seeds in 250ML of warm water. Keep it overnight. Consume the water on an empty stomach in the morning every day.
- Soak 5 grams of fenugreek seeds overnight in 250ML of warm water. Consume the water on an empty stomach in the morning every day.
- Add crushed fresh ginger into boiling water. Boil it for 2-5 minutes and consume this water.
- Add 20 grams of cumin seeds to 2 liters of water. Boil it. Keep drinking this water throughout the day.
- Take 1tsp of ghee (clarified butter) in one glass of hot water. Consume it on an empty stomach, one hour prior to breakfast. Doing this every day for 3 months will ease the flow. This is also very effective in case of painful menstruation.
- Take 1 tablespoon cumin seeds, 1/2 tablespoon pepper seeds, 2 tablespoon coriander seeds, dry roast them and grind it to a fine powder. Add this powder into 500 ml water and boil it for 2-3 minutes. Drink this water twice or thrice a day during Day 1-5 of your periods.
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