While menstruation is one of the most natural parts of a woman’s life, it can also be one of the most frustrating. From bloating to cramping, fatigue, headaches, mood cravings, and more, the uncomfortable side effects of one’s period are hard to escape.

But that doesn’t mean you can’t ease the pain.

During the entirety of the menstrual cycle, our hormones are in constant fluctuation. As estrogen and progesterone levels rise and fall, the way we feel changes. That’s why it can be so beneficial to track your menstrual cycle, as it can give you the ability counteract those hormonal fluctuations with diet and lifestyle adjustments.

So, with that in mind, I’m going to be sharing five foods that can actually help level out your hormones and ease many of the negative symptoms associated with menstruation.

Anti-Inflammatory Foods  

While estrogen and progesterone levels are at a low during menstruation, prostaglandins, a “hormone-like” substance produced by the uterine tissue, increase in number to help the uterus contract in an effort to shed its lining. This also causes cramping and additional inflammation throughout the body.

Make sure you are filling your diet with plenty of anti-inflammatory foods to help calm your body:

• Ginger

• Nuts

• Turmeric

• Dark chocolate

• Fatty fish (salmon, tuna, sardines)

• Pumpkin and flax seeds

• Antioxidant-rich foods (fruits, vegetables, olive oil) 

Complex Carbs / Whole Grains

Along with your period often comes food cravings, particularly for the sorts of snacks and treats that might not necessarily be the healthiest. So, while you should give yourself some grace, it’s still a good idea to target foods that will satisfy your hunger quickly and keep your full longer.

By opting for complex carbs and whole grains instead of the simple carbs found in so many of our processed snacks, you’ll be able to satisfy those cravings without adding to the bloating and stomach troubles that can make menstruation such a pain.

• Rye bread

• Quinoa

• Brown rice

• Sweet potatoes

• Fruits and vegetables

Calcium and Vitamin D

Studies have found that higher levels of calcium and vitamin D can have a positive impact on premenstrual pain. And conversely, those who are lacking in calcium and vitamin D have been found to suffer from greater discomfort from period cramps.

If you’ve been struggling with pain, consider adding any of these foods into your diet: 

• Milk or milk alternatives (Soy, almond, rice, etc.)

• Orange juice

• Yogurt

• Cheese

Magnesium 

One of the most important minerals in our diet is magnesium. This is particularly true during menstruation, where studies have found that it can play a key role in reducing symptoms of premenstrual syndrome (PMS).

Adding magnesium to your diet can help reduce cramping, relax muscles, and ease tension throughout the body.

• Spinach

• Legumes

• Chocolate

• Sunflower seeds

• Ginger

• Quinoa

• Tomatoes

• Beets

Iron 

Recent studies have found that upwards of 40 percent of young girls and women face iron deficiencies due to menstruation. It is therefore very important to make sure that you are supplementing your diet with iron-rich foods. Otherwise, you could be at risk for increased fatigue and anemia.

Here are some great options to add to your diet:

• Red meat (beef, lamb, etc.)

• Poultry

• Seafood

• Beans

• Leafy Greens (kale, spinach, etc.)

• Quinoa

Looking for More Help?

Improving your menstrual symptoms can often feel easier said than done. If you’re looking for some help, consider my Hormone Health Program, a 3-month holistic nutrition program designed around improving your hormone health through diet, exercise, and lifestyle changes.

Reach out for a free 20-minute consultation if you’d like to better understand what a life in hormonal balance might feel like!