Во время месячных хочется много есть: основные причины и как с этим бороться

Как перестать постоянно объедаться перед месячными

Многим женщинам знакомо это состояние, когда за несколько дней до месячных аппетит срывается с цепи. Мысли о еде — особенно сладкой — постоянно преследуют вас, заставляя потреблять гораздо больше, чем в другие дни, или страдать от невозможности это сделать.

Ниже мы расскажем о возможных причинах постоянного голода перед менструацией, а потом перечислим научно доказанные методы избавиться от него.

Почему перед месячными так хочется есть

Увеличенный аппетит, как и другие прелести ПМС, связан ^{с изменением уровня гормонов эстрогена и прогестерона в течение менструального цикла. В первой фазе (фолликулярной), которая начинается со старта месячных и длится вплоть до овуляции, доминирует женский половой гормон эстроген, а прогестерон находится на низком уровне.}

Во второй фазе (лютеиновой) эстроген падает, а прогестерон — стероидный гормон, который готовит тело к беременности, — сначала доходит до пика, а за 5–11 дней до месячных снижается.

Эти регулярные гормональные колебания запускают в теле определённые механизмы и увеличивают ^{аппетит в лютеиновой фазе цикла, а особенно — во второй её части. Ниже мы рассмотрим возможные причины этого голода.}

Повышение метаболизма

Энергетические затраты организма зависят не только от вашей активности, но и от фазы цикла. Скорость метаболизма снижается ^{во время менструации и достигает самого низкого значения примерно за неделю до овуляции. Затем постепенно возрастает и находится на пике перед месячными.}

В лютеиновую фазу вы тратите больше энергии, чем в фолликулярную, и чем ближе к месячным, тем выше эти значения.

На сколько именно повышается метаболизм, зависит от конкретного человека и варьируется ^{в пределах 1,7–10%. Если перед месячными вы тратите на 10% больше энергии, чем в остальное время, логично предположить, что и запросы организма в это время возрастут, ровно как и аппетит.}

Однако переедание перед месячными связано не только с энергетическими затратами, ведь в это время жажда вкусной еды зачастую не зависит от голода ^.

Вы можете поглощать очередную порцию мороженого, даже когда желудок уже полный и есть на самом деле не хочется. Кроме того, чем больше негативных эмоций вы испытываете ^{, тем больше еды пропадает из холодильника. Учёные предполагают, что таким образом тело пытается помочь себе восполнить недокомплект серотонина.}

Низкий уровень серотонина

Серотонин — это нейромедиатор, которые участвует во многих функциях организма, включая сон, ощущение боли, кровяное давление и эмоциональный фон. Благодаря последнему пункту его иногда ещё называют «гормоном хорошего настроения».

Уровень серотонина меняется в зависимости от фазы менструального цикла и доходит ^{до самых низких значений в конце лютеиновой фазы.}

Как раз в этот период настроение пробивает дно.

Поскольку потребление углеводов увеличивает ^{высвобождение серотонина, предполагают, что жажда сладкого — этакая пилюля, которую тело прописывает самому себе, чтобы не грустить.}

Экспрессия генов, ответственных за переедание

Гормональные колебания есть у всех женщин, но одни при этом едят лишь немного больше, а другие сметают всё сладкое и не могут остановиться. Возможно, это связано с экспрессией генов, ответственных за переедание.

В фолликулярную фазу цикла генетика мало влияет ^{на эпизоды эмоционального переедания — она ответственна за это только в 12–20% случаев. Если в это время вы и едите больше, чем нужно, винить за это стоит факторы окружающей среды: праздники, плохие пищевые привычки.}

В лютеиновую фазу же факторы среды отходят на второй план, а гены определяют уже 39–47% случаев переедания.

Другими словами, если вы постоянно объедаетесь перед месячными, а в остальное время едите не больше, чем нужно, скорее всего, в этом виноваты ваши гены, а не плохие пищевые привычки. Вспомните об этом, когда будете винить себя за очередную порцию мороженого или кусок тортика. Признайте, что вы тут не при чём, а потом примите меры, чтобы этого не повторилось.

Как справиться с перееданием

Есть несколько способов избавиться от переедания перед месячными. Попробуйте что‑то одно, а ещё лучше — применяйте всё сразу.

Принимайте добавки

В первую очередь стоит попробовать добавки с кальцием. Этот микроэлемент положительно влияет на уровень серотонина и триптофана, из которого синтезируется «гормон хорошего настроения».

Приём 500–1 000 мг кальция в день в течение 2–3 месяцев снижает ^{симптомы предменструального синдрома до 75%.}

Также хорошо работает ^{совместный приём 500 мг кальция и 400 мг витамина B6 в день. Если же вы не хотите покупать добавки, попробуйте увеличить содержание кальция за счёт продуктов.}

Возьмите на вооружение 👇

Ещё с симптомами ПМС хорошо справляется ^{витамин Е, а если принимать его вместе с кальцием, негативные эффекты синдрома могут снизиться до 56%.}

Ешьте продукты, богатые железом и цинком

У женщин, чей рацион насыщен железом и цинком, синдромы ПМС встречаются гораздо реже ^{, чем у тех, кому не хватает этих микроэлементов.}

По нормам ^{Роспотребнадзора взрослые женщины должны потреблять не менее 18 мг железа в сутки. Суточная потребность в цинке составляет 12 мг в сутки. Дополните свою диету продуктами, богатыми этими микроэлементами, чтобы укладываться в предписанные нормы.}

Добавьте в закладки ✅

Чаще бывайте на солнце

Уровень серотонина напрямую ^{связан с количеством солнечного света. Недостаток солнца зимой и осенью считают одной из причин сезонной депрессии. Поэтому по возможности старайтесь чаще бывать на свету: это увеличит выработку серотонина и вам не понадобится заедать плохое настроение конфетами.}

Занимайтесь спортом

Физические упражнения также влияют ^{на уровень «гормона хорошего настроения». Моторная активность повышает возбуждение серотониновых нейронов, что увеличивает высвобождение и синтез серотонина.}

Кроме того, после физической активности в мозге увеличивается уровень триптофана — особенно после упражнений до утомления.

Когда ваши мышцы интенсивно работают, в плазме снижается уровень аминокислот с разветвлённой боковой цепью (BCAA). Эти аминокислоты конкурируют с триптофаном за транспортную систему, и когда их уровень падает, предшественник серотонина проникает в мозг в куда большем количестве.

Из своего опыта могу сказать: ничто так не справляется с мучительным желанием закинуть сладостей, как высокоинтенсивная интервалка или долгое кардио. После таких нагрузок вы как минимум 1–1,5 часа будете свободны от желания поесть.

Попробуйте 💪

Поднимайте себе настроение

Не концентрируйтесь на плохих мыслях о себе, своей жизни и фигуре. Как только возникает что‑то подобное, усилием воли переключайтесь на более нейтральные мысли. В идеале сделайте дыхательные упражнения и помедитируйте — это доказанный способ снять стресс и улучшить настроение.

Но если медитация — это последнее, что вы можете делать в таком состоянии, отвлекайтесь любыми другими способами. Почитайте, потанцуйте под музыку, позвоните другу, пересмотрите любимый фильм или мультик.

Признайте, что ваше состояние — это продукт гормональных изменений, а вовсе не объективная реальность (её вообще не существует). Уже через несколько дней этот постоянный голод пройдёт, а через несколько месяцев приёма добавок и физической активности, возможно, исчезнет навсегда.

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Делитесь своей болью своим опытом борьбы с перееданием в комментариях к статье.

Читайте также 🧐

90000 Fish, Leafy Greens, Yogurt, and More 90001 90002 Many people have uncomfortable symptoms during menstruation. Some foods can lessen these symptoms, while other foods can make them worse. These symptoms include: 90003 90004 90005 abdominal cramps 90006 90005 headaches 90006 90005 nausea 90006 90005 fatigue 90006 90005 bloating 90006 90005 mood swings 90006 90005 diarrhea 90006 90019 90002 If you experience any of these symptoms, adding certain foods to your diet and removing others can help you feel better.90003 90022 1. Water 90023 90002 Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation. 90003 90002 Drinking plenty of water can also stop you from retaining water and bloating. 90003 90022 2. Fruit 90023 90002 Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash.90003 90022 3. Leafy green vegetables 90023 90002 It’s common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness. 90003 90002 Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium. 90003 90022 4. Ginger 90023 90002 A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which can soothe achy muscles.90003 90002 Ginger may also reduce nausea. Few studies confirm this, but a 2018 study found that ginger effectively reduced nausea and vomiting during the first trimester of pregnancy. Since it’s safe and relatively cheap, it’s worth trying. 90003 90002 Do not consume too much ginger, though: Consuming more than 4 grams in one day could cause heartburn and stomachaches. 90003 90022 5. Chicken 90023 90002 Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings.90003 90022 6. Fish 90023 90002 Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating. 90003 90002 Omega-3s can reduce the intensity of period pain, according to a 2012 study. Subjects who took omega-3 supplements found that their menstrual pain decreased so much that they could reduce the amount of ibuprofen they took. 90003 90002 A 2014 study showed that omega-3s can also reduce depression.For those who experience mood swings and depression around menstruation, omega-3s may be helpful. 90003 90022 7. Turmeric 90023 90002 Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient. A 2015 study looked at the effects of curcumin on PMS symptoms and found that people who took curcumin had less severe symptoms. 90003 90022 8. Dark chocolate 90023 90002 A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.90003 90002 A 2010 study found that magnesium reduced the severity of PMS symptoms. According to a 2015 study, people with magnesium deficiencies were more likely to have severe PMS symptoms. 90003 90022 9. Nuts 90023 90002 Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. If you do not want to eat nuts on their own, try nut butters or nut-based milks or add these ingredients to smoothies. 90003 90022 10. Flaxseed oil 90023 90002 Every 15 milliliters of flaxseed oil contains 7,195 milligrams of omega-3 fatty acids.For perspective, the Office of Dietary Supplements says you need only about 1,100 to 1,600 milligrams of omega-3s per day. 90003 90002 A small study found that consuming flaxseed oil soothed constipation, a common symptom of menstruation. However, more research is needed to show how flaxseed oil can improve digestive health. 90003 90022 11. Quinoa 90023 90002 Quinoa is rich in nutrients such as iron, protein, and magnesium. It’s also gluten-free, so it’s a great food for those with celiac disease.Plus, it has a low glycemic index, which means you’re likely to feel full and have energy for a long time after eating it. 90003 90022 12. Lentils and beans 90023 90002 Lentils and beans are rich in protein, so they’re good meat replacements for vegans and vegetarians. They’re also rich in iron, which makes them great additions to your diet if your iron levels are low. 90003 90022 13. Yogurt 90023 90002 Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the «good» bacteria in your vagina and may help you fight the infections.90003 90002 Yogurt is also rich in magnesium and other essential nutrients, like calcium. 90003 90022 14. Tofu 90023 90002 A popular source of protein for vegetarians and vegans, tofu is made from soybeans. It’s rich in iron, magnesium, and calcium. 90003 90022 15. Peppermint tea 90023 90002 A 2016 study suggests that peppermint tea can soothe the symptoms of PMS. Specifically, it can relieve menstrual cramps, nausea, and diarrhea. 90003 90022 16. Kombucha 90023 90002 Yogurt is not the only probiotic-rich food with yeast-fighting benefits.If you’re avoiding dairy, kombucha tea is a great fermented food that’s more widely available than ever before. Try to avoid kombucha drinks that contain too much sugar. 90003 90002 While all foods are OK in moderation, you might want to avoid certain foods that worsen the symptoms of your period. 90003 90022 1. Salt 90023 90002 Consuming lots of salt leads to water retention, which can result in bloating. To reduce bloating, do not add salt to your foods and avoid highly processed foods that contain a lot of sodium.90003 90022 2. Sugar 90023 90002 It’s OK to have sugar in moderation, but eating too much of it can cause a spike in energy followed by a crash. This can worsen your mood. If you tend to feel moody, depressed, or anxious during your period, watching your sugar intake can help regulate your mood. 90003 90022 3. Coffee 90023 90002 Caffeine can cause water retention and bloating. It can also exacerbate headaches. But caffeine withdrawal can cause headaches, too, so do not cut out coffee completely if you’re used to having a few cups a day.90003 90002 Coffee might also cause digestive issues. If you tend to get diarrhea during your period, reducing your coffee intake could stop this from happening. 90003 90022 4. Alcohol 90023 90002 Alcohol can have a number of negative effects on your body, which can exacerbate the symptoms of your period. 90003 90002 For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea. 90003 90002 Plus, a hangover can bring on some of the same symptoms that occur during your period, including: 90003 90004 90005 headaches 90006 90005 nausea 90006 90005 vomiting 90006 90005 diarrhea 90006 90005 fatigue 90006 90019 90022 5.Spicy foods 90023 90002 Many people find that spicy foods upset their stomachs, giving them diarrhea, stomach pain, and even nausea. If your stomach struggles to tolerate spicy foods or if you’re not used to eating them, it might be best to avoid them during your period. 90003 90022 6. Red meat 90023 90002 During your period, your body produces prostaglandins. These compounds help your uterus contract and get rid of the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins cause cramps.90003 90002 Red meat may be high in iron, but it is also high in prostaglandins and should be avoided during menstruation. 90003 90022 7. Foods you do not tolerate well 90023 90002 This might seem obvious, but it’s worth emphasizing: If you have food sensitivities, avoid those foods, especially during your period. 90003 90002 If you’re lactose intolerant, you might occasionally treat yourself to a milkshake, regardless. But during your period, it’s especially important to avoid the foods that can trigger issues in your body.90003 90002 Eating these foods can cause nausea, constipation, or diarrhea, which will only add to your discomfort when you’re having a painful period. 90003 90002 Eating and avoiding certain foods is not the only action you can take to ease the symptoms of your period. Try these, too: 90003 90004 90005 90162 Exercise. 90163 Some evidence suggests that exercise, such as light cardio and yoga, can reduce menstrual cramps. 90006 90005 90162 Hot compresses. 90163 Hot water bottles or microwaveable hot compresses can soothe pain in your abdomen and back.90006 90005 90162 Over-the-counter medication. 90163 Ibuprofen and other OTC meds can reduce your cramps. 90006 90005 90162 Massages. 90163 Massaging your stomach or your back can reduce menstrual pain. In a small 2010 study, massages soothed pain in 23 subjects with endometriosis. 90006 90019 90002 It’s common to have cravings during or after your period. Progesterone, a hormone that is at its peak just before your period, is associated with a bigger appetite, according to a 2011 study.As such, you might feel hungrier at that time. 90003 90002 Plus, if your mood is low, you might feel the need for comfort food. Eat the foods you enjoy, but remember that moderation is key. 90003 90002 Certain foods are great to eat during your period, while others can worsen your symptoms. The foods you choose to eat or avoid will largely depend on your specific symptoms and food sensitivities. 90003 90002 If your periods are particularly painful, to a point that you have difficulty functioning, see a doctor.This could be a symptom of a deeper health issue. 90003.90000 What to eat (and what to avoid) during a UTI 90001 90002 Most women have experienced a urinary tract infection, or UTI. 90003 90002 While men can get UTIs, they mainly occur in females. 90003 90002 Once you’ve had an infection, it’s pretty easy to recognize the most common symptoms: 90003 90008 90009 Abdominal pressure and pain 90010 90009 A burning feeling while urinating 90010 90009 A near-constant feeling of having to urinate, even if you just went, and often only going a small amount 90010 90015 90002 Left untreated, these symptoms quickly intensify from annoying to painful.90003 90002 If you start to feel the symptoms of a suspected urinary tract infection, do not wait to see a doctor. The sooner you begin antibiotics, the better. 90003 90002 Along with an antibiotic, what you drink and eat during a UTI can help you get better faster. 90003 90002 90023 Drink 90024 90003 90002 90023 DO 90024 drink a lot of water, even if you’re not thirsty. This will help flush out the bacteria. 90003 90002 90023 DO NOT 90024 drink coffee, alcohol or caffeine until the infection is gone.These drinks can irritate your bladder. 90003 90002 90023 DO 90024 drink a shot of sugar-free cranberry juice, if you like it. Cranberry juice may help fight infection, though the effectiveness is still being studied. 90003 90002 90023 Eat 90024 90003 90002 90023 DO 90024 eat blueberries. They may have the same effect as cranberries, which is keeping bacteria from sticking to the lining if your urinary tract. 90003 90002 90023 DO NOT 90024 eat spicy food. It could irritate your bladder.90003 90002 90023 DO 90024 eat probiotics — plain Greek yogurt and fermented food such as sauerkraut and pickles. They contain «good» bacteria that can help keep the bad bacteria at bay. 90003 90002 90023 DO NOT 90024 eat a lot of acidic fruit, such as oranges, lemons or limes during the infection. They can irritate your bladder. However, once your infection is gone, eating acidic fruit with vitamin C can help prevent future infections. Add grapefruit and strawberries to your diet, along with spinach and green peppers.90003 90002 Once you are prescribed an antibiotic, take the entire course. Do not stop, even if you feel better. 90003 90002 During the infection — and after — make sure to drink a lot of water, at least 12 8-ounce cups per day. This will flush out your system and help prevent future infections. 90003 90002 If you feel like you’ve got to go, GO! Do not hold it, as this simply delays getting rid of more bacteria. Holding your urine also provides the perfect environment inside your bladder for bacteria to grow.90003 90002 Besides holding your urine, other causes of UTIs include sex (always urinate before and after), kidney stones or a lack of estrogen, which helps protect women’s bladders against bad bacteria. Some women are genetically more likely to get UTIs. 90003 90002 Urinary tract infections are very common. Knowing what to eat and drink can go a long way toward preventing these annoying infections from disrupting your life. 90003 90002 90023 When your medical needs can not wait, Edward-Elmhurst Health has board-certified providers ready to treat your non-emergency urgencies.90024 90003 .90000 What to avoid when you are menstruating 90001 90002 90003 90004 Whilst growing up, many of us in Asia would have had our moms telling us the stuff to avoid when we are menstruating. Initially I thought it was just the Chinese but I’ve also come across Filipinos who are even more vigilant about these. So here I look at some of them based on my memory and experience. Do note that I’m not going to examine the medical evidences behind them so some of them are going to sound pretty ludicrous.90005 90002 90007 1. Avoid drinking tea 90008 90004 This is so true for me. When I was younger, I would sometimes deliberately down a few cups of tea just to have my menses come earlier. I remember I forgot all about the effects of this during a holiday and drank a whole mug, just to have a heavy flow at the most unsuitable time! Apparently, this is due to the tannins tea contains. 90005 90002 90007 2. Avoid drinking cooling herbal tea 90008 90004 As a whole, Chinese believe that ladies should avoid taking cooling food and drinks during menstruation.So herbal tea and drinks like barley or chrysanthemum tea should be avoided. 90005 90002 90007 3. Avoid eating certain fruits 90008 90004 Eating fruits like pineapples and water melons are considered a big no-no during that time of the month. Both fruits are considered «cooling» and pineapples in particular will increase the menstrual flow. I do not particularly avoid eating these fruits during my period but I would eat them in moderation. However, I definitely avoided them during my pregnancy because I heard that women in the past would eat a lot of pineapples in order to have a miscarriage.90005 90002 90022 90004 90007 4. Avoid eating chilled fruits, desserts and drinks 90008 90004 I was always told to avoid eating or drinking anything cold by my mom. So ice creams, chilled desserts, canned drinks, etc are not to be taken at all. Apparently, they would cause cramps. As I do not consume chilled stuff frequently, I can not remember if they cause more cramps for me. Maybe someone else has some experience to share? 90005 90002 90007 5. Avoid washing your hair 90008 90004 This was to me, really ridiculous because I have to wash my hair EVERY DAY! So telling me not to wash my hair even just on the first day of my period is like telling me not to step out of the house when I have my period.So although I heard that it would increase menstrual cramps, I’ve never taken heed of that advice and I say, I did not feel much of a difference really. 90005 90002 90007 6. Avoid bathing in cold water 90008 90004 I think as a whole, anything cold is not good for women when they are menstruating. So besides avoiding cold food and drinks, one should also avoid bathing in cold water. I can not say if this is true since I’ve always been bathing in warm water anyway. 90005 90002 90007 7. Avoid exercising 90008 90004 Some women take it to the extreme and avoid all exercises when they are having their menses.From my understanding, we should only avoid strong, vigorous movement or exercise during menstruation. I’m not exactly sure of the reason but I remember my yoga instructor would tell us not to stretch ourselves too much or avoid certain poses if we’re having our periods. Apparently, those might aggravate cramps or cause heavier flow. 90005 90002 I’m sure there are more to avoid but these are based on what I can remember. But I’m certainly looking forward to reading what you’ve come across or what you avoid during that time of the month.So come on in and tell us! 90005 90045 .90000 Foods to Avoid and Eat During Your Period 90001 90002 Fatigue, instability, mood swings and awful cramps are a given during your period but you’ll be surprised to know that what you eat can actually affect how you feel during your period. Turns out, getting the right nutrition especially in these 5 days can counter muscle pain, uncomfortable bloating, headaches and inconsistent digestion. Even though it might seem totally legit to binge eat, you’ve got to take the hard road and make wiser choices.To help guide you along the way, here is a list of 90003 what to eat during periods 90004 and foods to avoid during period. 90005 90006 Avoid: Alcohol 90007 90008 90002 Please go virgin when it comes to alcoholic drinks while on your period (yes, even if you had a really difficult day). While alcohol may reduce cramps temporarily, there are too many negative effects for you to ignore-despite the temporary relief it may give you. It can cause your period to become irregular and also increase oestrogen levels in the body, worsening period symptoms.Just one more consequence if you’re not convinced: its diuretic nature increases your water retention levels, making you appear more bloated. 90005 90002 90012 Tip: 90013 90005 90002 Try a watered down lassi or some coconut water, it will keep you hydrated and are recommended 90003 period foods 90004. 90005 90006 Avoid: Caffeinated drinks 90007 90021 90002 Turn down the volume of coffee-one of the main drinks you need to avoid during your period. It increases blood pressure and heart rate leading to tension and anxiety attacks and in turn, worsening the PMS symptoms.90005 90002 90012 Tip: 90013 90005 90002 Have green tea, tomato and carrot juice or any type of soup instead. These are some of the foods to eat during period to avoid cramps. 90005 90006 Avoid: Processed foods 90007 90032 90002 Frozen foods, fast foods, bacon, pickles, canned soups, papad etc. come with unknown ingredients and preservatives that are not the best foods during your period. They can interfere with hormones and amplify PMS discomfort. 90005 90002 90012 Tip: 90013 90005 90002 Have homemade meals, lots of salads and veggies, and heart and tummy warming foods like 90003 khichadi 90004 and porridge.90005 90006 Avoid: Foods high in fats 90007 90045 90002 Fatty foods influence hormones, lead to cramps and can make you feel gassy. Given the fact that your skin is already sensitive during these days, incorrect food choices during your period can make this issue worse and cause it to become even more dry and dehydrated. Ideally, you should try and avoid fatty meats, burgers and cream based desserts. 90005 90002 90012 Tip: 90013 90005 90002 Here’s what to eat during periods instead — whole wheat bread, dal chawal, porridge, salmon and lean meats etc.90005 90006 Avoid: Dairy products 90007 90056 90002 This might come as a surprise to you but dairy products like milk, cream and cheese are some of the foods to avoid during periods. They are high in arachidonic acid which can act as a trigger for menstrual cramps. 90005 90002 90012 Tip: 90013 90005 90002 Opt for buttermilk and toned milk-both of which are recommended 90003 period food 90004. 90005 90006 Avoid: Fried foods 90007 90069 90002 This goes without saying-most fried foods like chips, snacks, biscuits etc contain trans-fats or hydrogenated vegetable oil.All of these can increase oestrogen levels and can worsen your mood swings. 90005 90002 90012 Tip: 90013 90005 90002 Wondering what to eat during your periods instead? Choose roasted snacks, crunchy veggies such as carrot or cucumber sticks. 90005 90006 Avoid: Refined grains 90007 90080 90002 Bread, pizza, cereals, and tortillas should be avoided as they lead to bloating and constipation. 90005 90002 90012 Tip: 90013 90005 90002 Instead choose, whole grains which have a low GI index and will not only keep your digestive system on track but will also keep hunger pangs at bay.Homemade chapattis and brown rice are some of the best foods to eat during period to avoid cramps. 90005 90006 Avoid: Foods with a high salt content 90007 90091 90002 Canned soups, bacon, chips are some foods to avoid during periods they are high in salt. The hormone responsible for menstruation already causes water retention and a high salt diet will cause a gassy, ​​bloating feeling. 90005 90002 90012 Tip: 90013 90005 90002 Instead, opt for simple 90003 dal-chawal 90004 with yoghurt or toss up a salad.90005 90002 Be mindful about what you’re eating and eat in moderation-especially when you’re on your period. 90005 90002 90105 Eat: Leafy greens 90106 90005 90002 This may be the last thing that you feel like stuffing your face with to distract yourself from those god-awful cramps, but greens likes spinach and kale are extremely important when you’re on your period because they contain heap loads of iron which is something that you’re in desperate need of while menstruating. So, toss a quick salad or make yourself some veggie lasagna to get those greens into your diet.90005 90006 Eat: Chocolate 90007 90112 90002 Raise your hands if you did a double take when you saw this. Does this not make the struggle of having your periods worth it? You can eat (dark) chocolate completely guilt-free! Dark chocolate is great because it contains lower levels of sugar, and is also full of magnesium, a mineral that regulates your serotonin levels and will prevent you from terrorising your family and friends with your mood swings. 90005 90006 Eat: Bananas 90007 90117 90002 If you’re looking for a healthy pick me up, you can stop once you see the bananas on your kitchen table as they contain high levels of potassium and B6 vitamins.They’re great if you just need a little push to get out of bed and start the day. These components not only benefit your mental health, but also regulate bowel movements and decrease the amount of water you retain, making you feel less bloated. Pick up a banana and get munching. If you do not care for its taste, blend it in as part of a smoothie. 90005 90006 Eat: Salmon 90007 90122 90002 If you’re someone who is accustomed to the feeling of tiny little knives piercing your stomach, otherwise effectively synthesized in the word «cramps», try having a salmon breakfast bagel to alleviate the monthly pains.Salmon contains copious amounts of Omega 3 fatty acids, a substance that contributes to relaxing the muscles in the body-it’s practically a godsend for reducing cramps. If you’re a vegetarian or just not a fish person, other foods that contain a lot of Omega 3 are flaxseeds and soybeans. 90005 90006 Eat: Yoghurt 90007 90127 90002 We know we said no dairy, but this is the one exception, so why not have a partay with some parfait? Yoghurt is full of calcium, so it can help fix the mess that is your calcium levels when you’re on your period.It has been said that maintaining a good calcium balance can significantly reduce PMS symptoms like bloating and moodiness. If you’re set on the no dairy rule, a good alternative to yoghurt is almonds or lentils. 90005 90006 Eat: Whole grains 90007 90132 90002 Whole grains are a safety net to make you sure you do not fall into the deep dark hole of binge-eating. If you’re guilty of stuffing yourself with huge amounts of food during your period, any form of whole grains are a great snack-they leave you feeling full and satisfied for a long time, making it less likely that you’ll find yourself three quarters of the way through a bucket of chocolate ice cream at 2am.They also contain B and E vitamins, which combat the fatigue and depression that you often face on your period. Grab a bowl of oatmeal or some pasta if you’re looking for some long-term sustenance. 90005 90002 90005 90006 Eat: Watermelon 90007 90139 90002 As soon as you feel the temptation to combine the brownies, ice cream, and anything else even remotely sweet you can find in the fridge into a massive sugar mountain, stop, and instead reach for some watermelon. We get this seems like an almost impossible task, but just start with trying.Watermelon is filled with nutrients and vitamins that help reduce feelings of tiredness and weakness, and also contribute to lessen any bloating of the stomach. 90005 90002 90012 Eat: Nuts and seeds 90013 90005 90002 Go ahead and substitute that candy mix on your coffee table with some trail mix! Similar to salmon, nuts have a lot of Omega 3 fatty acids that act as a savior when it comes to dealing with the monstrosity of cramps. Why not bring some walnuts to the office and munch on them throughout the day, or sprinkle some chia seeds on your morning smoothie? 90005 90002 90012 What to eat during your periods: 4 FAQs 90013 90005 90002 90012 Is it safe to eat eggs during periods? 90013 90005 90002 Yes, eggs are beneficial for your overall health and help ease period symptoms.90005 90002 90012 Are raw fruits a part of foods to avoid during periods? 90013 90005 90002 No, raw fruits, vegetables, nuts and seeds are easily absorbed by the body and therefore can be consumed. 90005 90002 90012 Does lemon stop periods? 90013 90005 90002 No, lemons might reduce the flow of periods, which is recommended sometimes during severe period flow. 90005 90002 90012 What will happen if I eat spicy foods? 90013 90005 90002 Your stomach becomes sensitive during periods and eating spicy food can make you feel nauseous and sick.90005 90002 if (typeof digitalData! == ‘undefined’ && typeof ctConstants! == ‘undefined’) {digitalData.page.pageInfo.destinati 90005.