Fuel and Hydration (While On Your Period)

As females, menstruation affects us significantly yet there is very little discussion about its effects on our bodies and the changes we can make to aid in our menstrual health. While on our period, hormones fluctuate which triggers common symptoms:

  • Mood swings

  • Low energy and fatigue

  • Cramps and body pains

  • Increased appetite and cravings

  • Gassiness, bloating and irregular bowel movements

Remember that not every female feels the same during her menstrual cycle, some experiencing mild symptoms while others experience more intense symptoms. Instead of going through the same motions when we are not on our periods, there are modifications we can do that can help maintain healthy menstruation while minimizing uncomfortable symptoms.

A healthy cycle triggers the body to function with enough energy and nutrients to support a pregnancy- whether or not it will occur. When women lack the nutrients to support their needs, they may have irregular periods, even lose their period altogether, both of which can have harmful effects on hormonal health and recovery.

It's important to supply the body with the necessary nutrients for its daily needs, especially for the needs of an active female. Like in our previous blog “Fuel and Hydration”, these tips are not “one-size fits all” as we differ in our bodies, lifestyles, and preferences. Try what you can, keep track of the results and stick to what works best for you. Consider the following tips for optimal fuel & hydration while on your period:

  • Carb intake is essential to supporting both the menstrual cycle and your daily needs. To decrease the cravings for everything in the kitchen or the menu, stock up on complex carbs to help you feel full and have the necessary energy for training and recovery. Aim for a cupped handful of carbs at most meals (more if you are active). Fiber also helps for better digestion, so try to include slower-digesting, higher-fiber carbs:

    • Whole grains: oats, quinoa, brown rice

    • Beans & legumes: lentils, kidney beans, chickpeas

    • Fruits: kiwis, pears, raspberries, blackberries

    • Vegetables: potatoes, cassava, kale, Brussels sprouts, broccoli

  • Protein is essential for building tissues and also gives the brain necessary signals to help balance mood. Aim for a palm-sized portion of protein at most meals, and a half-portion for snacks. Build meals that consist of protein rich-foods:

    • Meat, poultry, fish, seafood, eggs

    • Yogurt, cottage cheese

    • Quinoa, chickpeas, hemp seeds

  • Staying hydrated enough during the cycle helps ease fluid retention, constipation, and feeling bloated. Aside from drinking water, consume water-rich foods such as soups, watermelon, cucumbers, tomatoes, and cooked oatmeal.

  • Before trying supplements, it’s important to consult with your doctor first and ask to get blood work tested for key nutrients to ensure which ones are safe and necessary for you to take.

    • VITAMIN B (B1, B2 & B12) helps support heavier bleeds during periods, and healthy cognition, while B5 can help combat acne when it flares up during the cycle.

    • VITAMIN D is linked to regular cycles, and reducing period pain. You can naturally boost vitamin D in your system by spending a few minutes outside in the sunlight.

    • MAGNESIUM is linked to decreased cramping and level-out moods. It can be found in leafy greens, beans and legumes, fish, seeds, and tofu.

    • IRON is important for reducing heavy bleeding and is key in maintaining the health of active females. Losing blood from the period combined with the strenuous demands of training, can lead to low iron. Increase your iron intake to reduce menstrual symptoms. Food sources of iron include lean dark meats, fish, leafy greens, beans, legumes, and some nuts and seeds.

    • OMEGA-3s can help in decreasing inflammation and cramps, including chest and back pain. Food sources of omega-3 can come from fatty cold water fish, walnuts, flax, chia, and fish oils.

  • Alcohol (even caffeine) negatively affects menstruation in the following ways: hormonal imbalance (which causes irregular period cycles), dehydration, and intensifying menstrual symptoms such as troubled sleep, moodiness, bloating, and cramps.

 
 
 
“Many small changes in the way you cycle food and movement have the ability to impact your feminine rhythm to help restore balance within your body, with or without a menstrual cycle.”

W H I T L E Y J A G N A N A N, DC, CST, BS

 

  • Begum, Monawara et al. “Menstrual Disorders: Causes and Natural Remedies.” Journal of Pharmaceutical, Chemical and Biological Sciences. Vol. 4 (2):307-320. June-August 2016.

    Carroll, Haley A et al. “The relationship between alcohol consumption and menstrual cycle: a review of the literature.” Archives of women's mental health. Vol 18 (6): 773-81. December 2015.

    Ghazzawi Hadeel et al. “Menstrual cycle symptoms are associated with nutrient intake: Results from network analysis from an online survey.“ Womens Health London England. Vol 19. January-December 2023.

    Mohammadi Mohammad Mehdi et al. “Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis.” Journal of Obstetrics and Gynaecology Research. Vol. 48 (6):1293-1305. March 2022.

    MoradiFili, Bahareh et al. “Dietary patterns are associated with premenstrual syndrome: Evidence from a case-control study.” Public Health Nutrition. Vol 23 (5): 833-842. October 2019.

    Nisevich Bede, Pamela. “Fuel the Fire: A Nutrition and Body Confidence Guidebook for the Female Athlete.” Penguin Random House LLC. 2022.

    Warren, Jasmine G et al. “Menstrual Cycle Phase, Hormonal Contraception, and Alcohol Consumption in Premenopausal Females: A Systematic Review.” Frontiers in Global Women's Health Vol. 2. October 2021.

 
Katrina Velasquez