A woman's menstrual cycle can oftentimes leave her feeling zapped of energy, motivation, positive emotions and nutrition. But that monthly period does not have to be detrimental to your health. In fact, only one nutrient is significantly impacted by the menstrual cycle. So as long as you eat relatively healthy during your cycle, you should be able to maintain your energy, positivity and nutrition.
Iron
Although it may sometimes seem like you lose much more, the average woman typically only loses about 2 oz. of blood with each menstrual cycle. A heavier flow, though, will result in a greater blood loss. Since the body transports iron through the blood, much of this iron is also lost during the menstrual cycle. When the body's iron levels become depleted, symptoms often include fatigue and muscle weakness. As the deficiency progresses, the condition of anemia can develop. To avoid an iron deficiency during or after menstruation, increase your intake of iron-rich foods. These foods include red meat, poultry, seafood, enriched rice, legumes and cereals that have been fortified with iron.
Before and After Your Period
A handful of foods can help make your entire 28-day cycle a bit more relaxed, energetic and enjoyable. Immediately after your previous cycle ends, begin your new cycle with foods rich in magnesium and omega-3 fatty acids, which helps calm your nerves and control your emotions. These foods include spinach, whole grains, walnuts and fatty fish. During the second week, fill up on healthy fruits and vegetables when your body and mind are more receptive to health foods. As you move into the third week of your cycle, your taste senses are intensified as your period looms closer. During this time, go ahead and indulge in savory foods, such as lobster, aged cheese, wine and red meat.
During Your Period
At the start of your period, opt for high-fiber foods to prevent constipation and control cravings. You can still satisfy your craving for comfort foods by choosing whole wheat pasta, brown rice and whole grain breads to satisfy your appetite. Rather than snacking on greasy chips and sugary candy bars, opt for fresh vegetables to maintain your energy level. Dip the veggies in salsa, hummus or Greek yogurt seasoned with herbs and spices. During the final days of your period, allow yourself to splurge occasionally. However, pair carbohydrates with protein to maintain healthy blood sugar levels. For example, opt for a bowl of ice cream to satisfy a sweet tooth or crackers and cheese to satisfy your salt cravings.
What To Avoid
During your menstrual cycle, your cravings for unhealthy snacks and comfort foods might kick into overdrive. Certain foods and substances actually exacerbate the unpleasant symptoms of bloating, headaches, water retention, breast tenderness and mood swings. During your cycle, avoid caffeine, salt, fats, simple sugars and alcohol.
