Feeling sluggish, lethargic, and irritable? Experiencing the pain, mood swings, and frustrations that your period brings on? Instead of curling up under your covers and waiting until your period has finished to come out again, check out this list of ten foods that will help you feel more alert, happy, and active during this time of the month.
- Leafy Greens are filled with iron, making them a great food to consume when you are menstruating, and at risk of losing some of your iron supply. Some of these foods include spinach, kale, collard greens, and swiss chard.
- Broccoli is a great vegetable to eat when you have your period. This vegetable contains all of the nutrients that ease PMS symptoms—magnesium, potassium, calcium, and vitamins A, C, B6, and E. When eating broccoli , you will help yourself fight fatigue, be happier, and combat depression.
- Salmon is rich in vitamin B12, Omega-3 and 6 fatty acids which play an important role in relaxing your muscles, reducing inflammation, and relieving pain associated with your period. Salmon is also a great source of vitamin D which makes it possible to absorb calcium and by doing so relieves cramps.
- Whole grain products make for a great source of magnesium which helps reduce muscle tension. Foods that contain whole grains tend to keep you fuller for longer. When you have your period that is a huge benefit as often your appetite increases during this time. In addition, whole grains have vitamins B and E which help combat fatigue and depression.
- Oats are a great source of magnesium as well as zinc. Eating oats will help you stay fuller longer and they are also filled with fiber. Eating your oats for breakfast or as a midday snack is a sure way to help you feel fuller and happier throughout your day!
- Bananas are one of the best sources of potassium and magnesium which reduce water retention and bloating. They also contain B6 as well as other vitamins which help boost your mood and reduce irritability. Bananas also help to regulate bowel movements, an important benefit when menstruating.
- Peanut Butter is also a great source of magnesium which helps to regulate serotonin and prevent you from bloating. Just make sure to stick to unsalted or low-salt varieties.
- Yoghurt can be used in a wide variety of foods and is a great source of calcium, which helps relax muscles and improves digestion.
- Eggs are another way to make sure you get the proper vitamins for your period, such as vitamins B6, D, and E which all work together to fight off the symptoms of PMS.
- Chocolate is many people’s “Go To” treat. Did you know however that there is a scientific reason why chocolate, specifically dark chocolate, makes you happy? It’s because dark chocolate is a great source of magnesium which tempers mood swings and regulates serotonin. To get the best serotonin boost, stick with chocolate that’s 60% cacao or higher. (While dark chocolate is a great food choice while you have your period, there are many things in chocolate, especially milk chocolate, which has lower amounts of cacao that one should avoid. Some of these include caffeine, processed or high-fat foods, and foods that contain lots of sugar. It is also important to stay away from foods that are high in salt during this time. These foods will often make you feel sluggish and bloated).
When you have your period, it is important to receive lots of nutrients, vitamins, and iron so that you have the energy you need to live your life in the happiest and most productive way. So stick to your greens, calcium, and proteins and you will be sure to have a much easier time of month!