Nourished Woman

Tackling Your Period Through Nutrition

What we consume holds so much more significance on how we live than it's made to seem. As women, we have special nutritional needs -- different compared to the generalized advice we hear, and different throughout the month. Even so, many of us are unaware of and unknowingly neglect the rest and foods our bodies beg for. Supporting these needs is essential to feeling energized and happy through our day-to-day lives. That's why I've created this guide: to raise awareness and guide us women never taught on how to properly nourish ourselves throughout our menstrual cycle. Read on to find the tips and advice I've compiled, from nourishment from your luteal to your period! Make sure to check out the foods (under recipes - oops) mentioned that you can try to support your body's needs throughout the month!

What is PMS?

Premenstrual syndrome is commonly defined as a predictable, cyclic cluster of symptoms which occur in the luteal phase of the menstrual cycle, significantly disrupting various aspects of daily life. The luteal phase is the longest one of our menstrual cycles, lasting between a week or two. Since PMS can widely vary between individuals, this is a generalized explanation. Symptoms experienced may include increased appetite, weight gain, abdominal and back pain, headaches, breast tenderness, nausea, constipation, anxiety, irritability, fatigue, mood swings, and tearfulness. If you find yourself relating to this definition and the symptoms, then you’re with the rest of the 50% of women who experience PMS symptoms every month.

But does that have to be the end of it? After all, it’s only a syndrome, not a biological part of our menstrual cycle. Do we have to tough out both PMS and our periods every single month? As it turns out, providing your body the proper nutrition throughout each phase of your cycle can alleviate PMS symptoms!

Nutrients vs PMS

Carbohydrates & Fiber

Increased hunger and cravings might not be from premenstrual syndrome after all. It just might be your body asking you for the nutrients it needs! These symptoms arise from the increasing demand for energy required from the shedding of your uterus line. Therefore, it shouldn’t come as a surprise that upping complex carbohydrates intake is beneficial for period health and avoiding cortisol spikes. Eating often, every 3-4 hours, also keeps cortisol and mood at bay.

Fiber falls under the category of complex carbs, too, so aim for 30g/day with adequate water intake to avoid bloating and constipation! Berries, dark leafy veggies, and whole grains naturally contain tons of fiber. Don’t suppress your body's needs; listen to your body by feeding it nutritious, complex carbs, and look out for a happy, stable period!

Calcium & Vitamin D

Calcium and Vitamin D levels in the body both drop during your luteal phase. That’s why adding them back in during luteal and menstruation is key in reducing both physical and psychological PMS symptoms in women of all ages. Research suggests adequate Vitamin D intake reduces PMS risk by 40%! In another study, adequate calcium intake (1,200 to 1,500 mg/day) reduced PMS symptoms in nearly a whopping 50% of participants! These two nutrients pair wonderfully in meals, such as egg-cheese omelet or salmon with Bok choy. Consuming enough calcium is most commonly achieved by those who eat breakfast, as we often consume dairy in the morning. It really is the most important meal of the day!

Magnesium

A similar effect occurs when upping your intake of magnesium-rich foods (~360mg/day) during the last 7-10 days of your cycle, up until the first day of your period, according to Dr. Milosavljevic. Tracy Lockwood Beckerman, an author and registered dietician specializing in women's health issues, mentioned magnesium as the key to fighting fatigue and pain related to cramps. Getting these nutrients from whole foods instead of supplements can be more effective. Some of these foods include spinach, pumpkin seeds, and yummy dark chocolate! If you’re interested, you can access more nutrients of Foods That Impact Premenstrual Syndrome backed by science!

Iron

The blood lost during our period leaves with valuable iron and red blood cells. To restore any energy lost, you can try adding iron back in through your diet during menses. Cooked spinach, apricot, meats, tofu, lentils, and oysters are a variety of foods recommended by RN Beckerman. Paired with vitamin C, such as citrus, iron absorption is multiplied. Omega-3 fatty acids are essential, too, if you’re trying to like yourself throughout the entire month. The omega-3 in flaxseeds, walnuts, salmon, and eggs can fight off unwanted inflammation.

Conclusion

We’ve investigated the positive effects of carbohydrates, fiber, calcium, vitamin D, magnesium, iron, vitamin C, and omega-3 on the menstrual cycle and PMS symptoms.

With all the nutrients mentioned in this page alone, the pressure you may feel is understandable. The first step to a healthier period (and healthier life) is incorporating one or two nutrient habits that stood out to you! If you wanted a suggestion, calcium and vitamin C had the most evidence of making the largest impact on period health.

Focus on foods rich in your chosen nutrient(s) and listening to the signals your body sends. Watch for the changes in how you feel before and during your cycle. You just might be surprised at how such a simple switch can change how you feel physically and psychologically! When you’ve established that food as a habit, do your best to incorporate more nutrient-rich whole foods, continuing to listen to your body, and focusing on your rest and recovery needs during the luteal and menstrual phase!

References

Good, W. (2019). How To Eat For Your Menstrual Cycle | You Versus Food | Well Good. In YouTube. https://www.youtube.com/watch?v=xRT2deFsRz8

KMPZZ. (n.d.). Menstruation, period cycle of monthly, hurt asian young woman, female hand in stomachache, suffer from premenstrual, belly or abdomen pain, using hot water bottle. Health problem Inflammation in body. [Photograph]. In Adobe Stock. https://stock.adobe.com/search/images?filters%5Bcontent_type%3Aphoto%5D=1&filters%5Bcontent_type%3Aillustration%5D=1&filters%5Bcontent_type%3Azip_vector%5D=1&filters%5Binclude_stock_enterprise%5D=1&filters%5Bcontent_type%3Aimage%5D=1&k=pms+calendar&order=relevance&price%5B%24%5D=1&limit=100&search_page=1&search_type=usertyped&acp=&aco=pms+calendar&get_facets=0&asset_id=480999908

Oboza, P., Ogarek, N., Mariusz Wójtowicz, Tahar Ben Rhaiem, Olszanecka-Glinianowicz, M., & Piotr Kocełak. (2024). Relationships between Premenstrual Syndrome (PMS) and Diet Composition, Dietary Patterns and Eating Behaviors. Nutrients, 16(12), 1911–1911. https://doi.org/10.3390/nu16121911

Platkin, C. (2024, December 15). Foods That Impact Premenstrual Syndrome. Center for Food as Medicine & Longevity. https://foodmedcenter.org/diet-detective-foods-impact-premenstrual-syndrome-and-why-2/

Raths, A. (n.d.). Balanced diet food background [Photograph]. In Adobe Stock. https://stock.adobe.com/search/images?k=nutrition+background&ef_id=e9ab0635507018f74a536f35d2ceb27b%3AG%3As&s_kwcid=AL!3085!10!79371205593400!!!!2331170809744468!!506175911!1269937580510905&as_channel=sem&as_campclass=nonbrand&as_campaign=US_CPRO_STOCK_NONBRAND_ROI_CORE_DSA_STOCK_na_CROSS_DSA_na_BNG_EN&as_source=bing&as_camptype=acquisition&sdid=LZ32SSQD&mv=search&mv2=paidsearch&as_audience=core&asset_id=237754417