Your menstrual cycle is one of the reasons why women have different nutritional needs than men. During your period, the loss of blood can contribute to iron loss that can make you feel weaker or fatigued. In addition, certain foods may help to reduce the discomfort associated with other symptoms of menstruation.
Iron
Your body uses iron in your red blood cells to transport oxygen, which your body tissues need to function properly. Without enough iron in your daily diet, you can experience fatigue, slow mental performance and cold body temperature. If you tend to have particularly heavy menstrual periods, you may be more likely to experience iron deficiency, according to the Office of Dietary Supplements. To prevent this, eat foods that are high in iron, including fortified cereal, soybeans, kidney beans, black beans, tofu, spinach, black-eyed peas and raisins.
Linoleic and Liblenic Acids
When you are menstruating, you may experience uterine cramping. This is due to increased incidence of prostaglandins, which are chemicals that can increase contractions. Foods that contain linoleic and liblenic acids can help to contribute to muscle relaxation while you are menstruating, according to the Feminist Women's Health Center. Examples of foods that contain these acids include vegetables and fish.
Low-Sodium Foods
When you are menstruating, your fluctuating hormones tend to contribute to water retention that makes you feel bloated and uncomfortable. To prevent this, consume foods low in sodium, such as fresh fruits and vegetables. Avoid high-sodium foods, which tend to attract water to your tissues; high-sodium foods include French fries, pizza and many frozen and canned foods that have salt added. Drink plenty of water, which helps to flush excess sodium from your body.
Refined and High-Fat Foods
In addition to high-sodium foods, refined foods made with sugars and foods high in fat can contribute to uncomfortable menstruation symptoms, including bloating and cramping. To alleviate these, avoid eating fried foods or convenience foods, which tend to have little nutritional value. Because your body takes longer to digest fats than other nutrients, excess fats can contribute to stomach cramping. While you may crave foods high in sugar during your menstrual cycle, these also can lead to bloating and tend to be high in fat.
References
- FamilyEducation; Nutrition and Menstruation; Kimberly Tessmer; 2002
- Feminist Women's Health Center; Menstrual Cycles: What Really Happens in Those 28 Days?; January 2011
- mDhil; Menstruation & Nutrition for Adolescents; January 2011
- HelpGuide; Nutrition for Women: Eating Right to Look and Feel Your Best; Melinda Smith, M.A., et al.; January 2011
- Office of Dietary Supplements: Iron
