If you’re one of the many women who experience bloating, cramps, and mood swings every month, you may want to pay attention to your diet. Some foods and drinks can make your period symptoms worse, according to experts.
MailOnline talked to fertility nutritionists and doctors about the worst dietary offenders to avoid when on your period.
Salty Foods Too much salt can make you feel bloated and swollen, as your body holds on to extra water. High-salt foods like crisps, pretzels, and processed meats are the main culprits. Instead, use herbs and spices to flavour your food and choose fresh, whole foods.
Sugary Foods Eating a lot of refined sugar causes blood sugar spikes and crashes that can worsen mood swings, fatigue, and irritability. One study found women who ate more sugary foods during their cycle had more severe period cramps. Opt for fruit, natural sweeteners, or balanced snacks with protein and fibre.
Saturated Fats Foods high in saturated fat like fried foods, fatty meats, full-fat dairy, and sweets increase inflammation in the body, which can aggravate cramps, bloating, and breast tenderness. Pick lean proteins, healthy fats like nuts and avocados, and cook using methods like grilling instead of frying.
Caffeine Caffeine affects your hormone levels, sleep, and can raise anxiety and stress. During your period, it may worsen symptoms like cramps, irritability, and sleep problems. Switch to herbal tea or decaf coffee and limit caffeine to 400 mg per day, around 4 small cups of coffee. Some women benefit from less.
Fizzy Drinks The excess gas from fizzy drinks and sparkling water causes bloating and discomfort, especially during your period. Choose still water, herbal tea, or other non-fizzy drinks instead.
Alcohol Alcohol also contributes to bloating and fluid retention. Limit or avoid alcohol during your period, especially if you already struggle with these issues.
In summary, a diet low in salt, sugar, saturated fat, caffeine, fizziness, and alcohol may help ease period symptoms and make your monthly cycle a bit more comfortable. And of course, staying hydrated, getting enough sleep, and light exercise can also help you feel your best during that time of the month.
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