Despite the fact that menstruation affects half of the world’s population, there has not been much high-quality research on how nutrition affects menstruation (including period discomfort and PMS-Pre Menstrual Syndrome).There are however certain key nutrients that seem to play a role in reducing menstrual symptoms for some individuals. In this article, we explore those key nutrients
Before we do so, let us just give a clear explanation of what happens to our bodies during menstruation:
Every month, hormones such as oestrogen and progesterone control the menstrual cycle. Oestrogen causes the ovaries to release an egg, which is called ovulation. After this occurs, progesterone prepares the womb for embryo implantation by thickening the uterine lining.
If a pregnancy doesn’t occur, the woman’s body reabsorbs the egg and hormone levels fall. This causes that thickened uterine lining to fall away and leave the body vaginally, which is what we call menstruation, or ‘getting a period.”
The egg travels down the fallopian tubes. If pregnancy doesn’t occur, the egg is reabsorbed into the body. Levels of oestrogen and progesterone fall, and the womb lining comes away and leaves the body as a period (the menstrual flow).
Leading up to your period, a woman may experience a variety of symptoms including food cravings, irritabilty, tender breasts and mood swings. During your periods, you may also experience cramping and bloating.
While everyone’s experience with menstrual symptoms is unique, certain dietary changes may help alleviate discomfort and promote overall well-being during menstruation. Here are some key nutrients that you might find helpful:
- Iron (found in red meat, dark leafy green veggies, dried fruit, fish, wholegrains, eggs, nuts, pulses etc)
- Omega 3 (found in oily fish, walnuts, seeds, avocados etc
- Magnesium (nuts, seeds, dark chocolate, avocados, dark green leafy veg, some oily
- fish, wholegrains etc)
- Vitamin D (eggs, oily fish, mushrooms, red meat, fortified cereals etc)
- Calcium (dairy products, dark green leafy vegetables, oranges etc)
Here are some dietary tips that may be beneficial:
- Increase your intake of fruits and vegetables: These foods are rich in vitamins, minerals, and antioxidants, which can support hormonal balance and reduce inflammation. Aim for a colourful variety of fruits and vegetables.
- Include whole grains: brown rice, quinoa, whole wheat bread, and oats. These provide complex carbohydrates, fibre, and B vitamins, which can help stabilise blood sugar levels and support energy levels.
- Consume omega-3 fatty acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, have anti-inflammatory properties and may help reduce menstrual pain.
- Reduce caffeine and alcohol: Caffeine and alcohol can contribute to dehydration and worsen symptoms like breast tenderness and irritability.
- Stay hydrated: Drinking plenty of water can help reduce bloating and prevent dehydration. Aim for at least eight glasses of water per day.
- Include iron-rich foods: Menstruation can lead to iron loss, so consuming iron-rich foods such as lean meats, beans, green leafy veg, and fortified cereals can help maintain iron levels and prevent anaemia.
- Incorporate herbal teas: Certain herbal teas like chamomile, ginger, and peppermint may help alleviate menstrual cramps and promote relaxation.
- Reduce salt intake: High-sodium foods can contribute to water retention and bloating. Minimize your intake of processed foods and opt for fresh, unprocessed options.
It’s important to remember that everyone’s body is different, and what works for one person may not work for another. If you experience severe or persistent menstrual symptoms, it’s recommended to consult with your G.P as your first port of call.
By Sue Bedford (MSc Nutritional Therapy)
