Periods can bring a range of physical and emotional challenges. Whether it’s dealing with cramps, fatigue, mood swings, or other symptoms, it can feel overwhelming – impacting your daily life and wellbeing. By making adjustments to your lifestyle, diet, and self-care routine, you can take care of your body in a way that nurtures your health.
Rest
It’s important to listen to your body and allow yourself the rest you need. Try to take it easy and give yourself permission to slow down during this time. Avoid pushing yourself with strenuous activities as your body will benefit from the opportunity to recover and restore balance.
Exercise
While it’s important to avoid overexertion during this phase, gentle movement can still be greatly beneficial. Light activity, like walking, can promote the release of endorphins – your body’s natural pain killers. Walking outside, especially in nature, can provide an additional sense of grounding and calm. Yoga and stretching are also great practices to promote circulation and relieve muscle tension. Focus on movements that engage your pelvis, like cat-cow and child’s pose.
Stress Management
Menstrual symptoms can be exacerbated by stress, which increases the production of cortisol. Incorporating meditation and breathing exercises into your routine during your menstrual phase can be a helpful way to manage stress. These practices can help calm your mind, lower cortisol levels and may reduce the intensity of symptoms.
Heat Therapy
Using heat can be a soothing way to help alleviate cramps and pain during your menstrual phase. Saunas, warm baths, or heat packs can provide comforting relief. Just be sure to follow any instructions carefully to ensure you’re using them safely and effectively.
Foods to Include
- Iron-rich foods: Menstruation results in blood loss, which can deplete your body’s iron stores. Try to include iron-rich foods in your diet, such as leafy greens (e.g., spinach, kale), red meat, poultry, beans and lentils. Tip: Pair iron-rich foods with vitamin C (such as oranges, bell peppers, or tomatoes) to improve absorption.
- Magnesium-rich foods: Magnesium plays a key role in muscle relaxation and can help alleviate the discomfort associated with menstrual cramps. Magnesium can also support restful sleep, which is essential during this phase. Magnesium-rich foods include almonds, pumpkin seeds, quinoa, and dark chocolate.
- Omega-3: Fatty acids have anti-inflammatory properties that can reduce menstrual cramp severity. Include fatty fish like salmon, chia seeds, and walnuts, or use olive oil in your cooking.
- Vitamin B6: Helps in the production of neurotransmitters like serotonin and dopamine, which regulate mood and energy levels. Including foods like bananas, avocados, chicken and chickpeas in your diet can be a helpful way to support your emotional and physical well-being during your period.
- Vitamin D: Low levels of vitamin D have been linked to more intense menstrual cramps. To ensure you’re getting enough, incorporate vitamin D-rich foods like fortified milk, eggs, and fatty fish into your meals. If you live in a region with limited sunlight, you might want to consider a supplement or light therapy to help maintain adequate levels.
- Zinc: Zinc plays a critical role in immune function and inflammation control, which can help ease discomfort during your period. Pumpkin seeds, chickpeas, cashews, and beans are good sources of zinc.
Foods to Limit
- Caffeine: Can contribute to dehydration, increase anxiety, and aggravate cramps.
- Salty foods: Excess sodium can exacerbate bloating and water retention.
- Sugary snacks: Can contribute to mood swings, energy crashes and inflammation.
Stay Hydrated
Dehydration can contribute to bloating and fatigue. Ensure you are drinking enough water, aiming for at least 8 cups of water per day. Herbal teas such as ginger or peppermint can also aid in minimising cramps, digestive discomfort and nausea some women may experience.
Most importantly, listen to your body during this phase of your cycle and ensure you are prioritising its needs. If your symptoms are impacting your day-to-day life, or if you are experiencing non-cyclical period pain, please speak to your doctor or book an appointment with a NIIM clinician to discuss.
By Dr Poonam Chuni – Integrative General Practitioner
Dr Chuni is interested in women’s health in particular reproductive health, PCOS and perimenopause/menopause. To learn more or book a consult with Dr Chuni, click here.
The content of this post is general in nature, the information should not be relied on as medical advice, and persons should seek advice relevant to their circumstances.
