EAT RIGHT DURING YOUR PERIOD

I absolutely love my food

Over the years I have come to realise that the food I eat during my period makes a difference in how I feel, the intensity and length of my flow.

From my research (some of the UK’s top nutritionist expert) there are foods that can actually cause your periods to be heavier and longer than normal. There is also food you can eat to reduce cramps, to replenish iron level, relaxes you and help release endorphins (happy hormone)

5 Foods that can trigger and make your flow heavier

• Beetroots

Beetroots are loaded with iron, calcium, vitamins, potassium, folic acid and fibres. Which is great for your health but can intensify your period flow! So, you should avoid them at that time of the month!

• Chocolates

Chocolate are great for your mood and the taste is great, but eating them during your menstruation can make your flow heavy!

• Honey

Honey are soothing to the body but during your period they can increase internal heat and cause your flow to be heavier than normal. So, during your menstrual period you should avoid putting honey in your drinks or foods.

• Coffee

Coffee with caffeine present can stimulate the oestrogen, which can worsen how you feel. Although some say it helps to relieve pain during menstruation but the truth is that it can make your period more annoying!

• Dairy Products

Dairy products are mostly saturated fat which can cause inflammation. Not only do they make your period worse but they can also increase cramps. So, you should avoid having them during your menstrual period.

11 Foods to eat for a happier period

• Flax seeds

If you suffer from heavy period, consuming flax ahead of your period is a must, says Vitti. It helps flush out excess estrogen that can lead to heavy bleeding and clots

Tips - Adding ground flaxseed to your smoothie or sprinkle on yogurt and fruit as a topping.

• Water

Having plenty of water is essential during your menstrual period. It will make you stay hydrated, help flush your system and alleviate PMS symptoms.

• Avocado

Avocado is full of healthy fats, fibre, magnesium, potassium and vitamins E and B6 which can help balance your hormones, they can also help absorb and eliminate pain

Tips – Matched avocado can be used as sides with so many foods. Half avocado daily might help to reduce period pains.

• Oats

Oat provide vitamins B which helps boost your energy levels and fight off tiredness you might likely suffer from during your period, says Charlotte Stirling-Reed.

Tips – Try making overnight oats for a period morning pick me up!

• Red Meat

Red meat is a good source of protein and rich in iron, you should ensure getting two to three portions of protein each day as you lose a lot of iron through blood during your period.

If you are not keen with meat you can top up with chicken, turkey, eggs, nuts, lentils, seeds and quorn. Iron helps to fight fatigue, so eating this way should mean you’re much less tired all day.

• Strawberries, blackberries, blueberries and raspberries

Berries are great to eat during your time of the month. They are packed full of antioxidants, vitamins and minerals, that are important for brain function, protecting your body’s cells and positively affecting your mood.

Tips – Get them all prepped and ready to add to your breakfast and as snacks during the day

• Oily fish

Fish is a source of protein, iron and many other vitamins and minerals. It is a great source of mood booster that is very beneficial to how you feel during your period.

Tips – Stock your fridge up with fish like Salmon, tuna, mackerel and sardines. Eat at least two portions a week.

• Green vegetables

Spinach, Kale, broccoli and other green vegetables are high in iron, fibre and high in magnesium. They can help reduce symptoms like cramping. They can also help you to feel less fatigues. While the vitamin C in it can help iron to be absorbed into the body.

Tips – There are so many varieties of ways they can be eaten, you can steam them, use them as stir fry, make soup, smoothie and salad.

• Greek yoghurt

Greek yoghurt is packed with calcium and vitamin D. according to registered dietician Dr Linda Booth women with the highest levels of calcium and vitamin D are less likely to develop PMS.

• Watermelons, figs and plums

These fruits are rich in vitamins that can help with bloating. They are filled with natural sugars which may help satisfy cravings for something sweet. Watermelon is also high in water content and can help keep your body hydrated.

• Chamomile

Chamomile tea is a beverage which is very soothing to help relax your nerves and your uterus. It can help reduce the severity of period pain, reduce stress and anxiety and can promote better sleep.

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