This blog post is aimed at women who currently menstruate. Throughout our menstrual cycle, we have changes in our bodies, our hormones and in our emotional ability to handle stress. But a regular, healthy menstrual cycle should never be debilitating or life changing. If it is, there is likely something wrong. Sometimes, we may experience symptoms such as anxiety or depression, where we don’t even realise it is related to our menstrual health until we start tracking our cycle. So, I recommend if you don’t already, to start tracking.
Cycle focused nutrition can help you, even if you feel happy with how your cycle is now. It can be helpful to reduce pain and cramps during menstruation, reduce the effects on mental health, support fertility and the health of future children and even support your long-term general health. Changing how you eat will certainly improve things, but won’t fix every problem, and you may need to see your GP if you have ongoing issues. Nutrition can work side by side with other medical interventions to support you and your health.
Whilst there are foods that might be negatively impacting on your cycle, this blog will focus on the foods that are helpful for it and that you can slowly start adding into your diet. These foods might naturally replace some of the less good foods and if not, we can focus on reducing these later. I also recommend batch cooking foods and preparing healthier snacks towards the end of your cycle (just before your next period) as this is the time you are most likely going to binge eat or reach for those unhealthier, more processed foods.
Nutrition recommendations for the menstrual cycle are very similar to that of the general healthful eating guidelines. This includes a balanced and varied intake of fresh foods such as wholegrains, fruit, vegetables, healthy fats such as those in avocados and nuts, good sources of plant-based proteins such as lentils and chickpeas, calcium-rich foods including seeds and leafy greens and drinking plenty of water. Plant-based sources of food typically support menstrual health and fertility. Due to the similarities, I won’t repeat myself and will focus on some key elements that specifically support menstrual health, cycle regulation and hormone balancing. Some of these elements are heavily researched and some need further investigation, however all are considered healthful and thus will support your general and long-term health.
Vitamin D:
Many people are deficient in vitamin D, even those who live in countries with a lot of sun. In the UK, it is recommended to take a vitamin D supplement throughout the winter months to ensure adequate vitamin D levels [1]. A supplement has the most benefit if you are deficient, however, as so many of us are, is it likely that it will give you some benefit [2]. Vitamin D may have some effects on the endometrium and has been shown to reduce pre-menstrual symptoms and menstrual pain [3]. Choose vitamin D supplement from a company where it is well sourced and the supplement itself is bioavailable. I recommend Terranova www.terranovahealth.comYou can also choose vitamin D fortified foods such as cereals, tofu, and plant-based milks.
Curcumin:
A diet that is anti-inflammatory tends to support women’s health. Curcumin, found in turmeric has been shown to help with pre-menstrual symptoms and this is likely to do with its anti-inflammatory effect. The amount needed to gain this effect is more than in some turmeric alone, thus a supplement is likely needed [4, 5]. Curcumin has been shown to increase the levels of vitamin D, therefore having this in combination with vitamin D may result in an overall more effective outcome [6]. Take curcumin regulars if you are going to, as it gives more of a protective effect, rather than instant relief.
Omega-3 Fatty Acids and Vitamin E:
Omega-3 fatty acids and vitamin E combined have shown comparable effects at reducing menstrual pain compared to a non-steroidal anti-inflammatory pain relief [7]. This is from a relatively small study but can be a valuable tool for those women who want to step away from medications to mask pain and into more wholesome and natural methods of pain relief. It is a good idea to opt for a source that is less contaminated by toxins, such as an algae-based supplement [2]. Take this regularly to get the most benefit.
Ginger:
Another valuable who food ingredient that may help to reduce pain during menstruation is ginger. Ginger has the additional effect of calming the stomach to help with nausea and stomach cramps, which can come alongside menstrual pain during menstruation. Some studies have shown that up to 2g of ginger powder can help to reduce menstrual pain [8]. Ginger tea can be a soothing option of consumption during the time of menstruation, but this can also be taken as a supplement if you don’t like ginger.
Magnesium:
Magnesium is a big player when it comes to menstrual health. Studies have shown that pre-menstrual symptoms can be reduced with a treatment of magnesium [9]. Magnesium can be found in dark leafy greens such as broccoli, kale, spinach as well as nuts and grains and it can also be supplemented. Again, opt for a good quality supplement, such as those from Terranova. Try consuming more magnesium during the pre-menstrual period and throughout menstruation for the best effect.
Zinc:
Zinc has shown to be an important factor to help the reducing of the intensity of menstruation pain if it was supplemented before and during each menstrual cycle [10]. Zinc can be found in bread and cereal products, including wheatgerm, however for many women, the gluten associated with these products may be having a negative effect (yes, even if you are not coeliac), so a supplement may be necessary.
Nuts and seeds can give great sources of some of these nutrients. There is also seed cycling which is thought to enhance fertility and balance hormones, however there is limited research on this. Keep an eye out for a future blog delving deeper into this topic. Almonds and cashews are a great source of magnesium and zinc, with walnuts providing a great source of omega-3 and sunflower seeds providing vitamin E. With so many additional nuts and seeds providing the nutrients discussed above.
Summary:
You shouldn’t have to suffer with menstrual cycle symptoms.
Start tracking your menstrual cycle if you haven’t already, more info on how to do this tome come.
Small healthful dietary changes can make huge differences to symptoms of the menstrual cycle.
A vitamin D supplement is likely to be useful either all year round or during winter months.
Turmeric in the diet or a curcumin supplement may have beneficial anti-inflammatory effects.
Omega-3 combined with vitamin E to be taken regularly in the form of a non-toxic supplement or from nuts and seeds.
Ginger in the form of tea during menstruation or as a supplement.
Magnesium and zinc to be taken as a supplement or from natural sources pre-menstrually and throughout menstruation.
Thanks for reading and I hope this helps you to harness your menstrual cycle!
Charlotte.
References:
[1] Scientific Advisory Committee on Nutrition (2016) Vitamin D and Health. Crown Publishing. Avaialble at:https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/537616/SACN_Vitamin_D_and_Health_report.pdf [Accessed 21 October 2022].
[2] Gaskins, A. and Chavarro, J. (2018) ‘Diet and fertility: a review’, American Journal of Obstetrics and Gynecology, 218 (4), pp. 379-389.
[3] Bahrami, A., Avan, A., Sadeghnia, H., Esmaeili, H., Tayefi, M., Ghasemi, F., Salehkhani, N., Arabpour-Dahoue, M., Rastgar-Moghadam, A., Ferns, G., Bahrami-Taghanaki, H. and Ghayour-Mobarhan, M. (2018) ‘High dose vitamin D supplementation can improve menstrual problems, dysmenorrhea, and premenstrual syndrome in adolescents’, Gynecology and Endocrinology, 34 (8), pp. 659-663.
[4] Bahrami, A., Zarban, A., Rezapour, H., Fashami, A. and Ferns, G. (2021) ‘Effects of curcumin on menstrual pattern, premenstrual syndrome, and dysmenorrhea: A triple-blind, placebo-controlled clinical trial’, Phytotherapy Research, 35 (12), pp. 6954-6962.
[5] Khayat, S., Fanaei, H., Kheirkhah, M., Moghadam, Z., Kasaeian, A. and Javadimehr, M. (2015) ‘Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial’, Complementary Therapies Medicine, 23 (3), pp. 318-324.
[6] Arabnezhad, L., Mohammadifard, M., Rahmani, L., Majidi, Z., Ferns, G. and Bahrami, A. (2022) ‘Effects of curcumin supplementation on vitamin D levels in women with premenstrual syndrome and dysmenorrhea: a randomized controlled study’, Complementary Medcicine Therapy, 22 (1), pp.19.
[7] Sadeghi, N., Paknezhad, F., Nooshabadi, M., Kavianpour, M., Rad, S. and Haghighian, K. (2018) ‘Vitamin E and fish oil, separately or in combination, on treatment of primary dysmenorrhea: a double-blind, randomized clinical trial’, Gynecology and Endocrinology, 34 (9), pp. 804-808.
[8] Daily, J., Zhang, X., Kim, D. and Park, S. (2015) ‘Efficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-analysis of Randomized Clinical Trials’, Pain Medicine, 16 (12), pp. 2243-2255.
[9] Quaranta, S., Buscaglia, M., Meroni, M., Colombo, E. and Cella, S. (2007) ‘Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome’, 27 (1), pp. 51-58.
[10] Nasiadek, M., Stragierowicz, J., Klimczak, M. and Kilanowicz. (2020) ‘The Role of Zinc in Selected Female Reproductive System Disorders’, Nutrients, 12 (8), pp. 2464.
Comments