When we know that eating well has a direct influence on the menstrual cycle, it seemed essential to us, at Loulou, to look into this question. We already know that eating disorders and certain eating behaviors (bulimia, Anorexia) have implications for rules, and their regularity in particular.
What about thefood ? What foods should you eat during your period? And on the contrary, what foods are best to avoid? Is it necessary to follow a specific diet?
Our hormones are working hard during our periods. It is therefore not surprising to feel certain desires. The menstruation are a very specific moment of the menstrual cycle. Between your desires and your pains, composing your plate well is important. In order to avoid the bloating, fatigue, pain, certain habits are to be remembered.
Focus today on the interesting relationship between diet and periods. Let's deconstruct received ideas together. Stop feeling guilty for a square of chocolate and let's compose a healthy and delicious plate to better live your period!
During periods, what do we need?
Before going any further, let's take a quick look at your health. During menstruation, certain disorders may occur: headaches, acne, bloating, water retention, transit, pain in the lower abdomen or even severe fatigue. To a certain extent, your diet can reduce the symptoms and help you get through these few difficult days.
Your body will then be happy to see the arrival of food rich in certain nutrients that it lacks at this time of the cycle. Foods rich in certain vitamins to counter fatigue, rich in fer to make up for the deficit, for example.
Eating to compensate for a deficiency, Yes, but not only. Let's never forget that food is a source of pleasure and life, above all. So we listen to each other, we adapt and we take care of ourselves by concocting good food.
The saturated fats are bad during menstruation. Foods that are too rich, too fatty or too sweet are bad during menstruation. Dishes or other industrial preparations that are very salty and very sweet should be avoided.
Want some sweetness? It is always better to prepare a snack, snack or homemade cakes/cookies yourself. It's good and much healthier than those bought in supermarkets. Prioritize the receipts made with cottage cheese, compote or even oatmeal (easy to find on social networks). You will enjoy yourself and have fun without feeling guilty.
Super fatty foods (fast food, meats, fries) should be avoided at this time of the cycle, as they will increase the chances of developingacne.
THEalcohol is also to be avoided. Alcohol, by nature, dehydrates. It will also tend to eliminate magnesium precisely when we need it.
The soft drinks are not recommended either, as they would tend to increase bloating.
At the top of the list is the chocolate. Besides being rich in magnesium (good against migraines and cramps), chocolate, preferably dark, is a pleasure food par excellence. By producing serotonin, dark chocolate makes us in a better mood. We find ourselves less nervous and sulky. You can supplement your magnesium intake with thon, spinach or alternatively noix. Excellent food with multiple virtues.
Faced with bad sugars, prefer them complex carbohydrates et slow which bring you strength and a real feeling of satiety. Lentils, wholemeal bread, seeds, chickpea hummus or oatmeal cookies, you're spoiled for choice.
Also think about filling upomega 3 (found in some fish). Omega 3 promotes both good transit and the creation of anti-inflammatory molecules that will have a beneficial impact on uterine pain.
Stopping everything overnight risks bringing its share of frustrations and tensions. Prefers to ration and limit certain foods.
The number of cups is reduced by coffee for all those who are a little too addicted. The favorite stimulant of many French women is to be consumed in small quantities to avoid any tension and stress additional.
We also lift our feet on the dairy products (cheeses and butter). Without stopping them completely, it is good to limit their assimilation for a few days. Dairy products lead to the production of prostaglandins (the latter would tend to increase the contractions of the uterus). Finally, we limit red meat, which is fatty and does not help combat menstrual disorders. Prefer fish, rich in good fats and omega 3.
And hydration in all this?
During your period, you don't forget tohydrate a lot. Water but also, why not, hot or cold infusions (depending on the season and the desire). A good hydration allows, precisely, to fight the effect Water retention.
We love each other and we enjoy eating
In short, starter, main course, dessert, we do not skip meals and we take care of ourselves. It is essential to have a balanced diet and pleasure during her period. A food that comforts without being greasy or too sweet, it is possible. We just need to find healthy substitutes for ultra-processed products in hypermarkets.
Faced with bloating and swollen bellies, we do not worry. It's even completely normal to gain weight during menstruation. The phenomenon is temporary. During menstruation, transit slows down, water is retained, the belly swells. Everything returns to normal with the end of the period.
In summary, it is good to select foods adapted to your disorders. Choose a diet rich in fiber, vitamin C, carbohydrates, iron, omega 3 and calcium.