Period menu

Does what we eat and drink affect how we go through our menstrual cycle?

Absolutely. There are products that are beneficial, and there are ones that are better avoided depending on the phase of the cycle. Our menu is suggested by our hormones, as well as other substances secreted at different stages of the cycle. The hormones that play the main role in the menstrual cycle are progesterone and oestrogen. For example, in the first phase of the cycle, i.e. when menstruation begins, their level is the lowest, which causes, among others, a lack of energy and general malaise.

But it can be remedied with a diet.

In the first phase of the cycle, it is especially important to increase your iron intake with food, because it facilitates the production of red blood cells and the transport of oxygen in the body. Depending on the length and course of the cycle, the amount of blood lost during menstruation may expose us to a decrease in iron levels. This is associated with low energy levels and fatigue. Therefore, you should go for a bigger amount of iron-rich foods during this phase. The best, easily digestible sources of iron are lean beef, fish or egg yolks, and of plant origin: buckwheat and millet, legumes, nuts, pumpkin, and sunflower seeds. It is worth combining iron supplementation with vitamin C, which is an antioxidant and not only aids maintaining good resilience, healthy skin, and efficient wound healing, but also helps our body absorb iron better. A meal rich in iron is worth combining with citrus fruit or vegetables such as peppers, tomatoes, and leafy vegetables. It can be, for example, a bowl of vegetable chilli with lime juice or tofu stewed with peppers. Tea and coffee should be avoided, as they limit the absorption of iron. Instead, you should reach for sources of magnesium with a diastolic effect, such as oatmeal, dark bread, bran, pumpkin seeds, buckwheat groats, cocoa, nuts and almonds.

Do we lose so much iron during menstruation that we need to replenish it?

Menstruation alone is definitely not a reason to supplement iron. I mean situations where the abundance of menstrual bleeding does not lead to anaemia – a condition which should be diagnosed and treated.

What is it better not to eat or drink in the first phase of the cycle?

Foods with high salt content will increase water retention in the body and cause flatulence. Fatty foods, on the other hand, will increase prostaglandin production, which can exacerbate cramps. That’s why meals with lots of fruits and vegetables, containing a lot of water, are the best. It’s a good idea to concentrate on eating more energising carbohydrates like whole grains and legumes.

Let’s move on to the second phase of the cycle.

The second phase is a good time for foods with a high nutritional value, especially slow-digesting carbohydrates. The idea is to provide the body with valuable fuel to build the endometrium. For example, a portion of oatmeal with fruit for breakfast, bread with beans for lunch, sweet potatoes baked in maple syrup with cinnamon for dinner. During this time, it is worth eating a lot of wholegrain cereal products, such as quinoa or cereal bran, as well as fibre-rich foods: berries, broccoli, kale, flax, beans, and nuts.

A key role in the construction of cell membranes – including endometrial regeneration – is played by omega‑3 acids. In addition, they support the proper functioning of sex hormones and improve the blood supply to the uterus. Good sources of these are cod, pollock, sardines, herring, or sprat.

An important element of the diet in the follicular phase of the cycle is also vitamin E, which affects the regeneration of epithelia, including the endometrium. Studies have shown that taking 600 mg of vitamin E improved the thickness of the endometrium in more than half of the women studied, which is why it is often called the “fertility vitamin”. Foods rich in this vitamin include avocados, pumpkin and sunflower seeds, nuts. It is also worth making sure that the diet contains products rich in selenium (fish, seafood, milk and dairy products, yeast, dark chocolate) and zinc (wholegrain cereals, almonds, pumpkin and sunflower seeds, cocoa), which also ensure proper reconstruction of the endometrium.

And what will help us prepare for ovulation?

An ally here is vitamin B12. Deficiencies in vitamins B6, B12, and folic acid can lead to ovulation disorders, as well as abnormalities in the process of embryo implantation. During this phase, it is worth reaching for meat, fish, dairy products, eggs, green-leaved vegetables, cabbage, and legumes.

PMS is associated with an increased appetite for sweets. Is it physiologically justified, or is it more of a need to have a treat?

After ovulation the luteal phase begins, in which our mood usually decreases with hormonal changes. This is because the concentration of progesterone in the blood increases, which causes a reduction in serotonin levels. And that’s where the increased appetite for sweets comes from. Most women reach for sweets a few days before menstruation. This unhealthy habit not only provides unnecessary calories, but above all, it litters the body with artificial dyes or trans fats. Therefore, it is good to prepare healthy sweets for yourself. Ideally, these should be fruit or homemade sweets made from natural ingredients such as oatmeal, cocoa, yoghurt, avocado, as well as vegan cakes, banana smoothies, baked apples, chia puddings, and millet-based puddings. What’s more, you need to stay well hydrated – drinking two, two and a half litres of water a day is the best thing you can do for your body. Reaching for products rich in vitamin B6, such as bananas, cereal products, or potatoes, will also reduce our appetite for sweets.

Puffiness is a common problem just before and during your period. Can we help it with our diet?

No studies confirm the actual retention of water or sodium in the body. This sensation can be caused by high levels of circulating progesterone, oestrogen, and prolactin, which stimulate the secretory cells in the body. It can also result from the disrupted transport of water in the body. As much as two-thirds of the water in our system is located inside the cells, and the remaining one-third – outside them. When, as a result of improper transport of these fluids, excess water remains in the intercellular space, there is a feeling of swelling commonly called “period bloating”. Diet can change a lot in this matter. It is definitely worth cutting down on salt and focusing on products rich in magnesium. Too low a water intake can cause a feeling of swelling, because a dehydrated body will try to “save” water.

Before and during menstruation, I recommend herbal teas, e.g. chamomile, mint, lavender, as they relieve fatigue. Some may reduce pain, such as ginger tea. It is worth adding cinnamon to it, because it is an excellent source of fibre, calcium, iron, and manganese, and it has antispasmodic, anticoagulant, and anti-inflammatory properties.

Does drinking warm water help?

Studies show that cold water can exacerbate pain during menstruation. Therefore, it is advisable to drink warm or hot water, which helps relieve pain and cramps. According to Chinese studies, drinking cold water disturbs the balance of the body, which affects the skin and health. Chinese women teach their daughters not to drink cold water, especially during menstruation. This also applies to some foods – e.g. pineapple and watermelon have a cooling effect, which is why it is better not to eat them during menstruation.

Is it true that before and during menstruation we should avoid coffee?

It is definitely better to reduce its consumption. Coffee causes blood vessels to narrow and they are responsible for providing nutrients, among others, to the uterus.

What will help perimenstrual flatulence?

Flatulence before and during menstruation is caused by fluctuations in hormones, especially oestrogen and progesterone. In addition, just before menstruation begins, the cells of the uterine lining produce prostaglandins. These are fatty acids that work similarly to hormones. Prostaglandins cause uterine contractions. When excessive amounts of prostaglandins are produced, they enter the bloodstream, causing other smooth muscles to contract, including those in the intestines. This is why the diet and properly selected products which can reduce these unpleasant ailments are so important. If someone often suffers from flatulence, they should avoid bloating products: cabbage and Brussels sprouts, carbonated drinks, as well as dairy, starchy carbohydrates, and sweets.

Can painkillers be combined freely with meals?

They should be taken two hours after eating, and during the day – one hour before eating. And they must be taken with water, avoid taking medicines with tea, coffee, juice or carbonated drinks. High-fat meals can enhance the absorption of some drugs, especially those that are highly fat-soluble. The opposite is true for meals with a high fibre content, such as fruit or cereal products – they weaken the effects of medicines.

Also, calcium ions found in milk, cheese and yoghurt, among others, reduce the absorption and may impair the effects of certain medications.

And is there such a thing as a painkiller diet that relieves pain?

Absolutely. An ingredient that has analgesic properties is ginger, which on the one hand protects the body from the production of hormones responsible for pain, and on the other hand reduces inflammation. It is worth drinking tea with ginger, cinnamon, and cloves during menstruation. Olive oil also has very good analgesic properties – it is best to use a minimum of two-three tablespoons a day – as well as turmeric added to dishes.

I also recommend eating foods that reduce inflammation in the body, which will help relieve menstrual cramps. These foods are fruit, vegetables, whole grains, legumes, nuts, and seeds. Studies have shown that a vegetarian nutrition reduces inflammation in the body.

So avoiding meat (or animal products in general) has an impact on menstrual cramps.

There is a relationship between the food you eat and the levels of oestrogen in your body. And, unfortunately, products of animal origin increase the level of oestrogen in the body. The more of them we eat, the more likely the lining of the uterus is to thicken. And as it begins to exfoliate during the menstrual cycle, more prostaglandins will be produced, which will cause more pain.

There are also studies that have shown that increased consumption of red and processed meat can lead to endometriosis. In women who consumed more than two portions of red meat a day, the risk of endometriosis increased by as much as 56 percent.

So oestrogens are at fault. How can we lower their levels in the body with a diet?

A low-fat, fibre-rich diet can significantly lower the level of oestrogen in the body. Vegetables such as beans, fruit, and whole grains help eliminate oestrogens. The more fibre in the diet, the better the natural oestrogen removal system works. There are studies that show that a low-fat, vegan diet significantly reduces pain and PMS in many women. The impact of the diet in the said study was so significant that some participants did not want to go back to their previous nutrition model.

Does it make sense to take supplements during menstruation?

It is definitely worth supplementing magnesium, as it supports the nervous system and relieves the feeling of nervousness, anxiety and irritability. However, there are a lot of magnesium-rich products in nature that are good for us. I am thinking about kale, spinach, chard, or broccoli. Studies have not proven the benefits of supplements recommended during menstruation, such as evening primrose oil, essential free fatty acids and ginkgo, but as my experience shows, a lot of people are clearly benefiting from taking them.

I also recommend the practice of eating seeds. This involves including pumpkin, flax, sesame and sunflower seeds in the diet in accordance with the phases of the menstrual cycle. During the first half of the cycle, from day one to day 14, you eat a tablespoon of ground pumpkin seeds and flax seeds a day, and from day 15 to day 28 – a tablespoon of sunflower and sesame seeds a day.

Aleksandra Lubańska-Czubak talks to Estera Kłosowicz, MD, a gynaecologist and dietician

Illustrated by : Marta Frej

The text was published in „Wysokie Obcasy" on 13 March 2021