Periods are the worst. During this time, women have to undergo a roller coaster of hormonal imbalance. Hormonal imbalances can be a significant problem for many women, causing a variety of issues ranging from irregular menstrual cycles and painful periods to mood swings and even infertility. One of the most common effects of hormonal imbalances is menstrual cramps, which can be exhausting and affect daily activities.
While period pain gummiescan help alleviate pain, making dietary changes can also play a significant role in managing hormonal imbalances and reducing period pain. The food you eat can have a profound impact on your hormonal balance. However, by choosing the right foods, you can provide your body with the necessary nutrients to maintain hormonal balance and reduce the severity of menstrual cramps.
Have a look at the food that can be beneficial in regulating your periods while giving you relief from cramps…
1. Leafy Greens
Leafy greens are packed with vitamins and minerals such as vitamin C, vitamin K, calcium, and iron, which are important for hormonal balance. They also contain antioxidants that can reduce inflammation in the body. Some other leafy greens that you can include in your diet are cabbage, spinach, kale, broccoli, etc.
2. Omega-3 Fatty Acids
In addition to consuming fish, other sources of omega-3 fatty acids include chia seeds, flaxseed oil, vegetable oil, and walnuts. These foods have anti-inflammatory properties and can help reduce period pain and other symptoms associated with hormonal imbalances.
3. Nuts and Seeds
Nuts and seeds are a great source of healthy fats and fibre. They also contain lignans, a type of phytoestrogen that can help balance oestrogen levels in the body. Other nuts and seeds to include in your diet are pumpkin seeds, sunflower seeds, and sesame seeds.
4. Whole Grains
Whole grains such as barley, buckwheat, and amaranth are packed with fibre, vitamins, and minerals that are essential for hormonal balance. They also contain complex carbohydrates that can help regulate blood sugar levels and reduce cravings. Other whole grains to include in your diet are millet, brown rice, and quinoa.
5. Fruits
Fruits such as bananas, oranges, blueberries, blackberries, raspberries, and strawberries can help regulate hormonal imbalances. These fruits are rich in antioxidants that can help reduce inflammation in the body. They also contain fibre, which helps in regulating bowel movements and reduces bloating during periods.
6. Herbal Teas
Herbal teas such as ginger tea, chamomile tea, and peppermint tea are known for their anti-inflammatory and pain-relieving properties. They can help alleviate menstrual cramps and reduce other symptoms associated with hormonal imbalances.
On the Whole
Making changes in your diet can help manage hormonal imbalances and reduce period pain. Therefore, by including the above-outlined foods in your diet, you can provide your body with the necessary nutrients and reduce the severity of menstrual cramps.
In addition to this, there are also period pain gummieswhich you can definitely try. No worries! You don’t have to waste time searching for the best period relief gummies. “That Time of the Month” gummies are there for you. These strawberry-flavoured tasty treats are rich in Vitamin B6 and C, Magnesium Sulphate, Passion Flower Extract, Chasteberry Extract, and Milk Thistle Extract. These delicious gummies have to be taken twice in number every day for improving your ovarian health which would thus lead to regular and pain-free periods. It would even be helpful in omitting anxiety and irritability as well as reducing PMS symptoms.
Periods…the name itself describes it all. The days when you feel like doing nothing and just want to be pampered. Oh! the cramps!!! The worst part of having periods. The average days of a monthly period range from 4 to 5 days. However, this range can vary from woman to woman. It’s this time of the month when your uterus seems to be engaged in a brutal battle with the rest of your body, causing cramps that can make you want to stay in bed and give you mood swings.
You might also take period gummiesor similar supplements for pain relief. However, uncomfortable cramps or discomfort isn’t always linked with your health. Instead, they are the result of unhealthy foods you indulge in, during this period. A poor diet can cause discomfort and cramps.
As a result of mood swings, you might crave more and eat unhealthy food which can also worsen the symptoms. Eating the right diet can help you feel better throughout your difficult day. Food choices can make a lot of difference. Also, avoiding certain foods can ease menstrual problems and assist you in reducing your cramps.
Let us make you aware of what you should avoid during your menstrual flow…
1. Fried Foods
There are times especially when you’re on your period and you cannot resist eating a pizza, french fries or some doughnuts. It’s fine, but foods that contain fried ingredients can result in inflammation and may be associated with increased discomfort during your period.
They are high in trans-fats, which can raise oestrogen levels, causing anxiety and mood changes. Instead of eating food that is fried, consume crunchy vegetables such as carrots, cucumbers and so on. You can include roasted snacks in this list as well.
2. Food with Excessive Salt
You might love to snack on chips or snacks which are certainly delicious but are stuffed with salt and other added ingredients. Consuming too many sodium-rich food items can soak lots of water and cause constipation, water retention, discomfort, stomach ache, and bloating. Additionally, too many sour foods can be harmful during menstrual cycles including pickles.
They also contain a significant amount of sodium that causes an increase in discomfort. In the course of your period, you might be tempted by salty foods however it’s best to stay clear of these foods to reduce gastric discomfort. Avoid salty and fatty snacks and opt for healthy foods that are high in fibre and are full of vegetables and fruits instead.
While cooking vegetables, cook them at a low or medium temperature so that it can retain as many nutrients as it can. Avoid making them in the deep fryer or using excessive amounts of butter or oil. Instead you can grill, roast or steam them for maximising the benefits.
3. Caffeinated Drinks
Are you drinking too much caffeine-based drinks during your period? However, drinking it while you are on your period could cause your cramps to become more severe and also promote constipation. Drinking tea with caffeine or coffee can raise the levels of oestrogen and can cause PMS symptoms to increase. This is because of the tendency of caffeine to hold the body’s water, which causes irritation in your stomach.
It slows down the process of elimination due to diarrhoea and induces headaches. Hence, it is important to limit the consumption of caffeine consumed during the course of a period. Thus, instead of using products with caffeine, you can surely opt for green tea, carrot or tomato juice, or any vegetable soup. It can help ease menstrual cramps as well.
4. Sugary Items
Just like many other people, you might also like to indulge in sweets, candy or milky chocolates or other desserts sweets to satisfy your odd desires during menstrual cycles. However, this can cause extreme mood swings as well as tension within your body, and consequently, you might face an increase in cramps. It’s not just a way to increase the blood sugar levels of your body, it can also alter your mood, causing mood swings, depression, and more!
This is due to the fact that excessive sugar consumption causes rapid energy surges within the body. This energy decreases over time and leaves you feeling tired. Thus, eliminating or limiting high-sugar food items entirely during this period can aid in stabilising your mood, and, hopefully, ease the abdominal pain.
5. Processed Foods
You should avoid eating a lot of processed food when you’re experiencing severe cramps during your period. Thus, it is essential to keep clear of these processed foods like frozen meals, fast food, processed food products, canned soups, etc.
These kinds of foods may cause constipation and worsen discomfort and pain when experiencing menstruation. Alternatively, you can eat food prepared at home such as salad, khichdi, and oatmeal.
6. Refined Foods
Just like processed foods, you need to get rid of refined foods too, especially when your period has arrived. From flour to ever-so-delicious grains, everything is refined and usually contains tons of hidden sugar.
In addition, it has been observed that some refined foods like cereals, white bread, as well as rice, contain minimal nutritional significance. If you are wanting a delicious piece of toast, you should choose whole grains instead of refined alternatives. This way your body will feel grateful and help you in reducing period cramps.
7. Saturated Fats
It has been noticed that saturated fats can be primarily harmful to your health. They’re particularly bad when you’re going through your period, creating inflammation within your body and making cramps during your period more severe. Consuming high-fat foods can impact hormones in the body, and can cause discomfort during menstrual cycles.
Not just saturated fats but also trans fats can cause pain, cramps and inflammation. Foods that are high in saturated fats include dairy products, oily meats, and coconut oil, to name just a few. Thus, you should limit or eliminate fat intake and eat more grains, lentils, wheat bread, or oatmeal.
8. Alcohol
Alcohol can make PMS symptoms more severe and can also cause prolonged cramps. It can make you feel drained and dehydrated, which could cause bloating, upset stomach, nausea and diarrhoea. It can instantly boost your mood, but it could make you feel depleted of energy and can worsen the pain in your legs, headache or muscle pain.
This can also cause irregular menstrual cycles and raise oestrogen levels within the body, which may aggravate the menstrual cycle. Instead of drinking alcohol, try coconut-based water, or even lassi. This can help ensure that you are hydrated even during menstruation.
On the Whole
Period cramps are painful…right? And struggling with them every month is a real task that every woman goes through. Although you would be craving a lot of spicy, oily, and sweet foods, you need to avoid them. Consuming these foods can worsen your pain and cause irritability too.
Therefore, going for some healthier options is recommended. In addition to doing so, you can start consuming period relief gummiesas well to relieve your pain and have control over your mood swings. The “That Time of The Month” gummies can be beneficial during your periods. They have just the right amount of ingredients that can ease your periods and at the same time supply the deficit nutrition.
Being packed with Passion Flower Extract, Milk Thistle Extract, Vitamin B6 & C, Chasteberry Extract, and Magnesium Sulphate. Popping two in a day reduces your PMS symptoms and helps you in handling your mood swings.
It’s no wonder that periods can be painful and stressful. Every woman experiences a variety of menstrual symptoms, such as cramps, backache, fatigue, etc. You may desire to eat all day long, but sometimes you just prefer to lay in bed.
However, there are strong desires to indulge in all the things that satisfy your soul and are delicious! Wait!! the thing that you may not realize is that the sugary, oily or spicy foods that you consume during periods can actually worsen the discomfort and cause various other digestive problems.
Thus you should be aware of your diet since it can cause uncomfortable periods. No worries, there are foods that are healthy and can even help reduce the discomfort of menstrual cramps. Additionally, the consumption of period gummiescan be beneficial in relieving your pain.
Scroll down to have a look at the foods that can assist in making your periods better and easier…
1. Turmeric
A healthy diet is vital to ensure that your menstrual cycle is comfortable and healthy. But, turmeric is the most effective as it has anti-inflammatory properties, which can lead to lowering the severe symptoms of periods such as abdominal cramps. So, you can include turmeric in the food you consume during your period.
2. Nuts
Nuts are a good option to consume during menstrual cycles since they are rich in omega-3 fatty acids as well as protein that aid in painless menstruation. There are other benefits in addition. The omega-3 fatty acids as well as proteins help keep you healthy and active throughout your periods. Also, certain nuts, including cashews and almonds, are believed to ease discomfort during menstruation.
3. Quinoa
Quinoa is a rich source of nutrients, is gluten-free and is suitable for inclusion in your diet when you are experiencing periods. Consuming hot quinoa porridge is sure to aid in easing pain and discomfort. But, you can make this recipe any time as it also has many other advantages.
It is a rich source of nutrients, including protein, magnesium, and iron. Being gluten-free, it has low glycemic levels, which means it keeps your body full and active for a longer time.
4. Leafy Green Vegetables
Rich in folate and iron, along with vitamins, leafy vegetables like spinach and kale broccoli are excellent sources of nutrients that help to replenish blood loss that occurs during menstruation. Other vegetables that are soothing during menstrual cycles include fruits and vegetables like sweet potatoes and kelp.
5. Beans & Lentils
If you’re a vegetarian or vegan, legumes and lentils can be among the top foods you can eat during periods. They are high in protein and iron which can ease painful menstrual cramps. Lentils are an excellent food source of Vitamin B, potassium, iron as well as zinc, that are vital for your overall health.
They are even a rich source of polyphenols, which have anti-inflammatory properties. They are also high in protein. Lentils and beans can give you energy for long times, lower your stress and can help reduce the body’s aches and fatigue.
6. Fruits
Consuming the right type of food during your period can help you greatly, since it can let you stay hydrated and curb sugar cravings. Fruits such as watermelon, lemons, oranges, strawberries, or cranberries that you can eat during your periods can be beneficial because they’re a great source of Vitamin C, A, and E, magnesium, zinc, phosphorous as well as folic acid, and other minerals.
Additionally, they are rich in fibre, which keeps you fuller for longer durations and improves your digestion. But, since they’re low in fat and calories they can be eaten in larger quantities to fill you up and can aid in managing weight too.
7. Dark Chocolate
When you are going through periods, you might frequently crave sweets. Dark chocolate is the ideal food option during periods to reduce this craving. It can make your mood more relaxed and calm your mind. With a high concentration of magnesium and antioxidants, dark chocolate is an excellent comfort food.
Make sure that you stick with plain dark chocolate instead of complicated candy that is loaded with chemicals and ingredients. You can enjoy chocolate in moderation, as even dark chocolate has caffeine and sugar.
8. Ginger
One of the best food items to consume during periods is the kitchen’s ingredient called ginger or adrak. It is anti-inflammatory and can ease the pain of aching muscles and helps improve other symptoms associated with menstruation.
Therefore, you can drink it in any way such as tea or ginger mint water or incorporate it into your food. But, you shouldn’t drink greater than four grams of ginger over the course of a day since it could cause stomach aches.
9. Yoghurt
Yoghurt is another option to consume during periods because it can nourish the healthy bacteria that live in your vagina to fight infections. Yoghurt is a great source of all the essential nutrients, including the B vitamin, and calcium along with trace minerals. It also contains probiotics that improve the health of your digestion and lessen symptoms of gastrointestinal problems.
10. Seeds
Another simple way to remain healthy and fit at the time of menstruation is to include seeds in your daily diet. Seeds are high in nutrients and can keep you satisfied for longer. Incorporating seeds into your fruit salads or juices is an excellent option to remain energised during this time.
To Conclude
Periods can be stressful at times. You may just want to get rid of the pain and cramps during this cycle. However, a proper diet can help you in making your periods better. But don’t forget to sip enough water during this time.
As a lot of blood loss takes place, you may become dehydrated and loss of energy can occur rapidly. Thus, to keep your body hydrated and digest food properly, it is vital to drink lots of water. Furthermore, you can add period relief gummiesto your daily routine to make sure that your ovarian health is improved. Hence, going on with the “That Time of the Month” gummies can be the best. These strawberry-flavoured gummies have Milk Thistle Extract, Passion Flower Extract, Vitamins C & B6, Magnesium Sulphate, Chasteberry Extract, and much more. These gummies have especially been developed to support your overall ovarian health and help you with easier periods.
Every woman undergoes a different period cycle, from moderate to severe, and distinctive symptoms. An average menstrual cycle lasts for 3 to 7 days, and in case you experience any changes in your monthly cycle, you must be aware. Pay attention to those unbearable symptoms and keep thinking, is there a thing as a normal period? Let’s find out the symptoms you shouldn’t ignore; what are the period problems or symptoms worth discussing with a medical professional.
Irregular periods
As we said earlier, normal is a flexible term for describing periods, and most women have a cycle that lasts 21 to 35 days. If you are missing out on your periods, it is best to find out the cause behind it before it grows into major complications. Find out what are the possible reasons that might affect your period cycle.
Stress: Severe long-term stress can actually be a problem of irregular periods.
Extreme Fluctuations in Physical Activity: Losing or gaining weight might cause period problems because it affects your hormones.
Birth Control: Using hormonal birth control pills can affect your period cycle, and it can also affect how often you get your period.
PCOS (Polycystic ovary syndrome): This condition can also be a major factor causing a disturbance in your menstrual cycle.
Perimenopause: If you are in your late 40s or 50s, you start getting closer to your menopause period. You are officially in that period if they stopped for 12 consecutive months. However, fluctuation can happen.
Heavy Bleeding
Your annoying Aunt Flow might visit you often. A heavy menstrual flow is common, and period blood volumes vary from woman to woman. However, abnormal menstrual flow can also be an indication of menorrhagia. Causes of heavy menstrual flow may include:
IUD (Intrauterine device): This birth control method can cause heavy flow as a side effect.
Endometriosis: Tissue that normally lines your uterus grows in other sections of your pelvis, causing this illness. Each month, the tissue in your uterus expands and is eventually lost during your period.
Hormonal imbalance: PCOS and hypothyroidism (hypothyroidism) are two conditions that can impair hormone production. Hormonal changes might thicken your uterine lining more than usual, resulting in heavier periods.
Bleeding disorders: Like Von Willebrand disease, an inherited clotting disorder. The heaviness of your flow can also be affected by these illnesses.
Pregnancy complications: Heavy bleeding is common in miscarriages and ectopic pregnancies. It’s crucial to remember that these things can happen very early in pregnancy, so you might not even be aware you’re pregnant.
Intense Cramps
Cramps are a common symptom of menstruation. Usually, they’re caused by uterine contractions that press the lining of your uterus outward. Cramps usually begin a day or two before your period starts and continue for two to four days. Crampings can be mild and unbearable for some women. Dysmenorrhea is a term for more intense cramps. PID (pelvic inflammatory disease), STDs (sexually transmitted illnesses), stress, adenomyosis, fibroids, and other conditions can also produce unpleasant cramps.
Breast Pain
During your periods, your breasts might feel a little tender. Hormone fluctuations are most likely the cause of the discomfort. There can sometimes be pain in your armpit, where some breast tissue is known as the Tail of Spence.
Abnormally Long or Short periods
Periods can range from two to seven days in length. Short durations of time may not be cause for concern, especially if they are often for you. Hormonal birth control can also reduce the length of your cycle. Menopause can also cause disruptions in your regular cycles. However, if your periods suddenly become substantially shorter, consult your physician. Your periods may be longer than normal due to the same variables that produce heavy bleeding. Some of the examples are hormone imbalances, fibroids, and polyps.
Abdominal pain
What happens in your uterus has an impact on its surroundings. During that month, most women have diarrhea, abdominal pain, or both. It’s probably nothing to be concerned about if this is part of your period’s usual operating procedure. If not, it could be a symptom of a more serious medical disease, such as PID. Excessive fluid loss from diarrhea can lead to dehydration, and if it gets out of hand, you should visit a doctor.
No matter which period symptoms you face or affects you, don’t ignore them. Talk about your menstrual cycle problem with your physician so that it won’t disturb your routine even on those days.
Menstruation is an inevitable part of a woman’s life, and it comes with a necessity to use menstrual products. We are familiar with plastic pervading modern life, and there is no exception for period care products. In the name of attractive packaging, we can see a spike in menstrual products with unnecessary plastic packaging. Most menstrual products contain up to 90% plastic (excluding packaging).
So, is there a better solution? Since the expansion of feminine hygiene care products came into existence. Many options are available in the market that can help women imagine better-safe period care and, at the same time, become environmentally conscious.
You can add sustainable menstrual products like period underwear, menstrual cups, and other eco-friendly alternatives like biodegradable sanitary napkins, cotton tampons, etc. So, here’s to embracing menstruation as a way to make our everyday routines more sustainable and encourage huge organizations to follow suit. Check out the mentioned below that can help you save money and time while also helping conserve Mother Earth.
Why You Choose Them and How To Choose
Choose antimicrobial-infused products to maintain hygiene, which will help you make sanitary as simple as possible.
Choose products free of hazardous polymers because they are not good for you or the planet’s health.
Many menstrual products include phthalates and other chemicals that might affect your health and the environment. Select items that are free of these dangerous chemicals.
Reusable period care products are the greatest and most environmentally friendly products. Let’s look at some of the best menstrual products to incorporate into your daily routine.
Menstrual Cups
Menstrual cups are one of the most eco-friendly goods available because they can be reused yearly. It is one of the best menstrual products, made of medical-grade silicone, and capable of working for 12 hours without changing. Menstrual cups are a boon for women who have heavy periods. Plus, they are also available in a variety of sizes and shapes. Some brands that sell menstrual cups are Peesafe, Sanfe, Sirona, and much more.
Reusable Sanitary Pads
The thickness and size of reusable cotton pads can be customized. Compared to synthetic napkins, they may be more comfortable to wear and less prone to induce allergic reactions/rashes. You can protect your intimate area from chemicals found in disposable sanitary napkins and tampons by using reusable sanitary napkins and tampons. The soft and breathable materials make these pads keep the intimate area odour-free. Peesafe, FabPad, and Giocare are one of the brands that sell cotton pads.
Menstrual Discs
Menstrual discs are similar to menstrual cups, except that they do not require insertion into the vaginal canal. They usually work for 4-5 hours per day. However, they are not as reusable as menstrual cups and must be discarded after a few years of use. Many brands like Sirona, Peesafe, Safecup, etc., are some of the brands that sell menstruation discs.
Period Underwear
These period underwear are both leakproof and absorbent. Safecup, Lemmebe, etc. are some of the period underwear brands available. Period Underwear eliminates the need for a tampon or sanitary pad, making this period underwear 100% eco-friendly. These underwear are made of nylon and elastane, making them easy to wash and absorb. Period underwear can endure for up to four years.
Biodegradable Sanitary Pads
Biodegradable sanitary napkins are eco-friendly, which makes them perfect for compost bins. Some brands have begun producing biodegradable sanitary pads utilizing bamboo or banana fibre, making them completely natural and environmentally friendly, biodegradable and compostable and manufactured from plant components. They are not just better for the environment but also for your skin than standard disposable pads. Azah and Plush are one of the brands that sell biodegradable sanitary pads.
Cotton Tampons
Many brands have started selling 100% cotton tampons like Sirona and Peesafe. These tampons are composed entirely of cotton, as the name implies. These tampons are free of chemicals and synthetics. As they are biodegradable, they are easy to decompose within a shorter period
Choose whatever option suits you best according to your needs and lifestyle, and make sustainable menstruation a must. Make a better choice for both your body and your environment.
