Menstruation often brings discomfort, aches, and loss of appetite. To overcome this, women should have a proper diet, such as adding yogurt, smoothies, etc., to reduce these symptoms. Let’s explore with AVAKids what to eat during your period to support your well-being in the article below!

1Why is it important to pay attention to your diet during menstruation?

During menstruation, women often experience discomfort, menstrual cramps, and back pain. In addition, many experience symptoms such as bloating, reduced appetite, and becoming pickier eaters.

Choosing suitable, nutrient-rich foods helps reduce symptoms of fatigue and dizziness due to blood loss. Moreover, a diet rich in vegetables and fruits has good anti-inflammatory effects. Accordingly, women should supplement with substances such as:

• Iron: Limits fatigue by stimulating the production of new blood cells.
• Vitamins: Help stabilize mood and reduce bloating; vitamin C provides energy, vitamin E reduces menstrual cramps, etc.
• Omega 3: Helps reduce fatigue and discomfort, supports the treatment of menstrual pain.
• Calcium: Helps relax muscles, prevent cramps, and support the reduction of menstrual cramps.
• Magnesium and potassium: Reduce swelling, improve mood and sleep.

2What should girls eat during their period?

2.1 Fruits and Vegetables

Women often crave sweets during their menstrual cycle. Sweet and watery fruits like pears, watermelon, apples, etc., help satisfy these cravings while providing essential nutrients and micronutrients. Eating sweet fruits also provides the body with enough sugar. In addition, green vegetables like kale, spinach, etc., supplement iron and magnesium, which are very good for health.

Sweet fruits provide adequate sugar and nutrients

2.2 Ginger

Ginger has anti-inflammatory properties, helping to soothe aches, nausea, and vomiting during menstruation. Although it effectively improves menstrual symptoms, women should not consume too much. Consuming more than 4g of ginger per day can cause heartburn and stomach pain.

Ginger helps reduce pain, nausea, and vomiting during menstruation

2.3 Turmeric

The main active ingredient in turmeric is curcumin, which has excellent anti-inflammatory properties. Those who regularly consume fresh turmeric or turmeric powder in their diet experience fewer symptoms of abdominal pain, back pain, and fatigue during menstruation.

Xuan Nguyen Yellow Turmeric Powder Jar 75g

2.4 Chicken

Chicken is rich in iron and protein, which helps improve overall health. Additionally, women often experience increased appetite during their menstrual cycle, so eating chicken can help them feel full for longer, reducing the urge to overeat.

Chicken helps with satiety and provides plenty of iron and protein

2.5 Fish

In addition to iron and protein, which help control the decrease in iron levels in the body, fish is rich in omega-3s. These fatty acids help reduce pain, alleviate depression, and stabilize mood swings around menstruation.

Eating fish helps reduce mood swings

2.6 Chocolate

100g of chocolate contains up to 67% of the daily iron requirement and 58% of the daily magnesium requirement. Magnesium helps alleviate menstrual symptoms.

M&M’s Milk Chocolate Candies 100g

2.7 Flaxseed Oil

15ml of flaxseed oil contains 7,195 mg of omega-3, which helps reduce stress and depression during menstruation. Additionally, flaxseed oil soothes constipation, a relatively common symptom for many women during their period.

Flaxseed oil can relieve constipation

2.8 Beans

Beans are rich in protein and can be a substitute for meat and fish in many people’s diets. Moreover, beans are also rich in iron, which helps replenish this mineral for women during menstruation when they lose a certain amount of blood.

2.9 Yogurt

Many women tend to get yeast infections during or after their period. Yogurt is a food that supplements beneficial bacteria in the vagina, combating infections. In addition, yogurt is rich in magnesium and other nutrients like calcium. Women should consume yogurt regularly, especially during menstruation.

2.10 Vitamins and Minerals

During the premenstrual phase and during menstruation, the body needs vitamins and minerals. They not only help reduce pain caused by uterine contractions but also make the menstrual process smoother. In addition, regular supplementation is necessary to avoid vitamin deficiencies during your period.

3What should you drink during your period?

In addition to nutrient-rich foods, women can consume the following drinks to soothe menstrual cramps:

• Peppermint tea: Peppermint tea can reduce symptoms of abdominal pain, nausea, and diarrhea during menstruation.
• Chamomile tea: Thanks to its anti-inflammatory properties, chamomile tea helps reduce pain and has a positive impact on the nervous system. Women should drink 2-3 cups of hot tea to both keep warm and effectively reduce pain.
• Juices and smoothies: Fruits and vegetables are essential nutrients for the body during this time. Drinking juices and smoothies facilitates absorption and increases nutrient intake compared to eating them.
• Drink plenty of filtered water, warm water: Drinking enough water (2 liters/day) effectively reduces the risk of cramps, headaches, etc., during menstruation.

4Foods to avoid during your period

All foods can be consumed in moderation, but the following spices and foods should be avoided as they can worsen menstrual symptoms:

• Salt: Salt retains water, and consuming too much salt can cause bloating. Therefore, it is necessary to reduce salt intake and avoid processed foods high in sodium.
• Sugar: During your period, if you experience mood swings, anxiety, or depression, you should monitor your sugar intake. Consuming too much sugar can worsen your mood.
• Coffee: Caffeine causes water retention, headaches, bloating, and other digestive issues. However, women should not completely eliminate coffee, as this can cause headaches.
• Alcohol: Alcohol dehydrates the body, exacerbating symptoms such as headaches, bloating, diarrhea, and nausea. Therefore, avoid drinking alcohol during your period.
• Spicy food: Avoid spicy food as it can easily upset the stomach and even cause diarrhea, nausea, and stomach pain.
• Red meat: Prostaglandin is a substance naturally produced by the female body that helps the uterus contract, supporting regular menstruation. However, red meat contains a lot of this substance, and eating too much red meat can increase prostaglandin levels, causing cramps.
• Foods you don’t tolerate well: Consuming foods you are intolerant to can cause diarrhea, constipation, or nausea.

Red meat can cause cramps during menstruation

5Things to keep in mind during your period

To reduce menstrual symptoms, women should pay attention to their diet and lifestyle, such as:

• Consume warm foods. Eating too much cold food can cause stomach chills and nausea.
• Eat cooked food and drink boiled water to prevent bloating and diarrhea.
• Eat in moderation. Overeating during menstruation can easily cause bloating and indigestion.
• Engage in light exercise, avoid strenuous activity that can worsen pain.

6Answering questions about what to eat during your period

6.1 Can I drink yogurt during my period?

Women can eat yogurt normally but should avoid eating it too cold. Extremely cold temperatures can affect the nutrients in yogurt and chill the stomach. During menstruation, consuming yogurt helps support the digestive system and does not affect your period.

6.2 What should I eat to increase breast size during my period?

From the first day to the third day of your period is the ideal time to consume foods that effectively increase breast size, such as carrots, potatoes, soybeans, dried fruits, etc. In addition, calcium in food also helps support breast growth as it can stimulate hormone secretion in the body.

Pack of 4 Vinamilk Super Nut 180 ml (from 4 years old)

Diet during menstruation is very important. Women should eat healthy foods and engage in light exercise to make this time more comfortable. Quickly visit the website avakids.com or call the hotline 1900.866.874 (8:00 – 21:30) for consultation and ordering!