Foods to Eat on Your Period That Doctors Don’t Want You to Know About: Say Goodbye to Cramps & Mood Swings!

Last Updated on June 10, 2024 by Valerie Melema

Foods to Eat on Your Period That Help Reduce Cramps & Improve Mood

Period has become a dirty word, and most women cringe at the thought of theirs. They can be painful and inconvenient, turning you into a monster or a blubbering mess. However, did you know that there are foods you can eat to reduce cramps and improve your mood throughout each phase of your menstrual cycle? You don’t have to live in fear of your monthly flow. With a nutritious diet and plenty of water, you can reduce or eliminate period symptoms, making the whole process easier to cope with.

This overview will explore iron-rich, nutrient-rich foods for periods—not just physical symptoms. These foods are great for your mental health, too!

Understanding Women’s Menstrual Cycle

Understanding the menstrual cycle is vital for women’s health and well-being. Periods are only a fraction of monthly hormonal phases, but a better understanding of the cycle as a whole can help you manage symptoms and identify possible health concerns. Staying informed and attentive to your cycle is a proactive step in maintaining your reproductive health.

The menstrual cycle typically lasts 28 days and is regulated by a mixture of hormones known as estrogen and progesterone. These hormones can wreak havoc on your body, causing mood swings, cramps that vary in intensity, hormonal acne, irritability, breast tenderness, body aches, severe fatigue, and bloat—to name a few. There are four phases of a complete menstrual cycle (as shown in the picture above), each with ups and downs and dietary needs.

When you better understand each phase in the menstrual cycle, you can identify patterns in yours. No two cycles are the same, but women can use their cycles to recognize potential issues, such as:

• Amenorrhea, the absence of a period.
• Dysmenorrhea, severely painful periods that interfere with everyday life.
• Irregular periods, which can be caused by stress, excessive exercise, poor diet, medical conditions, or hormonal imbalances.

A healthy menstrual cycle indicates a healthy reproductive system. You may curse and dread your upcoming periods, but they have a purpose, and there are ways to manage symptoms to make them easier on your mind and body.

Foods to Eat on Your Period That Will Help with Cramps

Menstrual cramps are some of the worst but most common period symptoms, and many women reach for acetaminophen or ibuprofen to take the edge off. Cramps vary in intensity, so it’s understandable to grab medication when they get intense, but for mild period cramps, consider some of these foods that help with period cramps:

Leafy Greens

Think of these as your period’s best friends! Rich in magnesium and iron, leafy greens ease muscle tension, relaxing uterine muscles to alleviate cramps. Additionally, they replenish blood loss to combat fatigue and flush dead blood cells from your body more efficiently.

• Spinach
• Kale
• Romaine lettuce
• Swiss chard
• Collard greens
• Arugula
• Beet greens

Fatty Fish

Packed with omega-3s to fight inflammation! Omega-3s can reduce the intensity of period cramps, making them easier to cope with. They also serve as an anti-inflammatory to alleviate bloat.

• Salmon
• Mackerel
• Sardines
• Trout
• Herring
• Anchovies

Nuts & Seeds

Excellent sources of healthy fats and magnesium, these foods promote an overall sense of well-being. When you feel good, your body reduces the production of prostaglandins, chemicals responsible for inflammation and pain.

• Walnuts
• Flaxseeds
• Sunflower seeds
• Chia seeds
• Pumpkin seeds
• Almonds
• Sesame seeds

Whole Grains

One of the most potent foods that help with period cramps, whole grains stabilize blood sugar, regulate nerve function, and maintain regular muscle contractions. The added fiber also reduces bloating and bowel discomfort, making you feel lighter and more comfortable.

• Quinoa
• Brown rice
• Whole grain bread
• Oats
• Barley
• Bulgur
• Millet

Berries

Packed with antioxidants and natural vitamins, berries reduce inflammation and promote gut health to manage period discomfort better.

• Blueberries
• Blackberries
• Strawberries
• Raspberries
• Cranberries
• Goji berries

Aside from eating foods to help with period cramps, drinking plenty of water to stay hydrated is vital during your period. Water helps to flush waste from your system while replenishing nutrients throughout your body. It also helps to lubricate muscles and organs, reducing the severity of cramps. Combined with a healthy diet, period cramps are more manageable and less intense when you have nutrient-rich foods to turn to.

Mood-Boosting Foods on Your Period

No woman wants to deal with emotional upheavals and mood swings during their period. Luckily, what you eat can significantly impact your mental and physical health. So, why not incorporate mood-boosting foods that make you feel better? These suggestions could even be considered comfort foods, promoting happiness and wellness.

Dark chocolate

Fermented foods

• Yogurt
• Kimchi
• Kefir
• Sauerkraut
• Miso
• Tempeh
• Pickles

Bananas

Avocados

Herbal teas

• Chamomile
• Peppermint
• Dandelion
• Lemon balm
• Ginger tea
• Red raspberry leaf tea

Mood-boosting foods stimulate the production of serotonin in the brain, flooding your nervous system with good feelings. These comfort foods can be eaten anytime in your menstrual cycle to stabilize your moods. Give yourself an oomph of goodness!

Mood Gummies

Many women are plagued with the symptoms of PMS monthly, sometimes a whole week or two ahead of their periods. Mood gummies are healthy combinations of herbs and supplements that have helped women in the past, making them a potential natural remedy to help you when that time of the month rolls around.

Cramps, bloating, mild mood swings, and hormonal acne are some of the worst symptoms of PMS, but many women swear by mood gummies. When you feel better physically and mentally, your mood is more stable, and you find it easier to be happier, less anxious, and stress-free.

Some common ingredients in mood gummies include:

• Vitamin B-6: Supports brain health and enhances the health of blood vessels to detoxify the liver, improve cognitive function, and relieve mild anxiety and depression.
• Magnesium: Combined with vitamin B-6, it stabilizes blood sugar levels, boosts physical performance, stamina, and energy, and relieves fatigue.
• Chasteberry: Supports hormonal balance, helps to relieve stress, headaches, and mood swings, and eases breast pain caused by PMS.
• Cranberry: Reduces inflammation, helps to regulate the digestive system, cleanses the urinary tract, and bolsters a healthy immune system.
• Dong Quai: Improves blood health and circulation, supports a stronger immune system, and relieves pain associated with bloat and cramps.

Here are a few suggestions for popular mood gummies on the market today:

• Atlantis Nutrition: Specifically designed for PMS symptom relief, these gummies aim to support menstrual cycle regulation, ease painful cramps, and alleviate hot flashes, mood swings, and night sweats.
• FLO Vitamins: Delicious with a hint of lemon, these gummies ease hormonal bloating, help to stabilize mood swings, and bind into the feel-good receptors in the brain for positive vibes.
• HUM Nutrition: These heart-shaped gummies pack a punch of cranberry, chasteberry, and vitamin B-6 to promote emotional balance and relieve breast tenderness and abdominal discomfort.

In Conclusion

This article aims to help you feel better during your period while educating you on the ins and outs of your menstrual cycle. Through understanding, you can track your menstrual changes, have a firmer grasp on self-care and how to boost your moods, and utilize comfort foods to become a happier, healthier you.

Don’t forget your water—a well-balanced diet helps, but proper hydration and plenty of rest can lead to a smoother, more comfortable menstrual cycle. Next time your period approaches, reach for these mood-boosting, cramp-reducing, comforting foods to help you feel your best!