On the most basic level, if a woman is malnourished, she may not begin menstruating at all, may stop having periods or experience irregular bleeding. Estrogen, a major reproductive hormone involved in the menstrual cycle, also helps with bone formation and heart health, according to the Female Athlete Triad Coalition. Nutrition is also important to menstruation because the right foods can help to re-energize women during and after their periods, and help them to recuperative from monthly blood loss and deal with PMS symptoms.
Bone Health
According to the National Institutes of Health, when the body is running low on calories and nutrients, it must somehow find the energy to keep the heart beating, the blood flowing, food digesting and also removing waste. In women, reproductive functions are often sacrificed to conserve energy for these vital processes. When a woman's body fat level becomes low (the percentage can vary from woman to woman) or if the body does not receive enough nutrients to break food into usable energy, it will often halt or disrupt menstruation.
This is dangerous for the body, since it signals that hormones important for bone-building, such as estrogen, are below normal levels. Particularly in young women who are still in their peak bone-building years, a period of amenorrhea (no periods) can be highly damaging; sometimes, the damage can be irreversible and result in osteoporosis.
PMS
Calcium and vitamin D are important nutrients in terms of menstruation, helping both with bone health and relief from PMS symptoms. Calcium and vitamin D are also needed for healthy bones. Calcium is a material that strengthens bones, and vitamin D helps with the flow of hormones responsible for bone building.
Data from the Nurse's Health Study II suggest that women with more vitamin D and calcium in their diets suffered less from PMS symptoms than women who took in less of these nutrients. While fortified milk and dairy products are rich in both these nutrients and are easily absorbed by the body, lactose-intolerant people and vegans can safely rely on vegetables such as spinach and other leafy greens, as well as on fortified soy milk, to provide satisfactory levels of calcium and vitamin D. Supplements that blend these two nutrients also are effective; take them after consulting with a physician.
Energy After Periods
Iron-rich foods, including meats, seafood, raisins, broccoli, tofu and green leafy vegetables such as spinach, can help re-energize the body after the significant blood loss of menstruation. Iron carries oxygen to cells and when iron levels are on target, individuals feel less fatigue and lethargy.
Vitamins B-6 and B-12 are also key to re-energizing the body after the blood loss of menstruation. Vitamin B-12, found in foods such as chicken eggs and milk, is key for energy production. Vitamin B-6, found in most commonly consumed foods (grains, milk, legumes, cheese) is important in the production of neurotransmitters such as serotonin and norepinephrine. These chemicals are known as mood and energy regulators.
Mood
Omega-3 fatty acids, found in fish, nuts, flax and other foods, can help tame inflammation, tension, depression and cramping. For these reasons, omega-3s make good choices just before and during the menstrual period. Note that most of the benefits of omega-3s have been shown in studies on food. Supplements may not provide the same level of benefits, and their long-term safety has not been determined.
Many women crave high-fat or high-carbohydrate foods before or during their periods. Some experts attribute this to a small spike in energy expenditure, and other attribute it to hormone fluctuations.
Chocolate, a premenstrual favorite, has not been shown in scientific studies to help mood before or during the menstrual cycle, but small portions may help alleviate cravings and elevate mood in some people.
Expert Insight
Although it may seem counterintuitive to drink copious amounts of fluid when your stomach is bloated, water actually helps reduce bloating by flushing out the body. Fiber-rich foods, such as beans, whole grains, fruits and vegetables, can also be helpful for reducing menstrual bloating. These foods help to speed elimination of waste from the colon.
However, eating large amounts of fiber-rich foods without drinking ample fluid can increase the full, bloated feeling that women can experience before and during menstruation. Be sure to drink plenty of water when you eat copious fiber to ensure the easy passage of waste.
Menstrual bloating can be exacerbated by high sodium intakes, since sodium causes the body to retain water. The American Dietetic Association (ADA) recommends limiting sodium to 2,400 mg or less to avoid menstrual bloating.
Salt added at the table is not the top source of sodium in the American diet--processed foods are. The quickest way to cut sodium from the diet is to focus on cutting boxed and canned foods and instead eating fresh, whole foods such as fruits, vegetables and whole grains.
