Food for Flow : 5 Superfoods for Period Cravings

Satisfying your sugar cravings during your periods can make it worse. Here is a list of alternatives which can help. Read more to know.

Highlights:

Managing menstrual cravings through balanced nutrition can alleviate discomfort and inflammation
The impact of sugary treats indulged during periods has significant effects on health
Expert recommends certain foods like pineapple, watermelon, etc. for a healthier period experience

Are you one of those girls who cannot get through periods without chocolate cake to fight the mood swings? You are not alone!

When facing menstrual cramps and irritability, the idea of indulging in a hot fudge brownie sundae with nuts and vanilla ice cream might seem comforting. However, such sugary treats can have a considerable impact on insulin levels.

Ovulation Calculator / Ovulation Calendar / Ovulation Chart
Ovulation calculator helps calculate the exact time of ovulation and assists in family planning.

‘Making mindful dietary choices can help ease period discomfort and manage cravings effectively. #PeriodPain #SugarCraving’

Women may crave cake or other sweet foods during their periods due to hormonal changes that affect their appetite and mood. Specifically, the drop in estrogen levels can cause an increase in the hunger hormone ghrelin and a decrease in the satiety hormone leptin, leading to stronger cravings for sugary or high-carb foods ().

Many women often experience various menstrual discomforts, such as cramps and excessive fatigue. Experts suggest that making certain dietary adjustments can significantly impact how you feel during your periods. Which foods are beneficial to consume during menstruation?

Why Sugary Treats are Bad During Periods?

Now, let's delve deeper into why limiting sugar consumption during periods is essential. Although sugary delights may be tempting during menstruation, registered dietitian Garima Goyal emphasizes that resisting this urge can help alleviate cramps.

"High sugar intake has been associated with heightened inflammation in the body. Menstruation can already induce inflammation and discomfort in some individuals. Restricting sugary treats could potentially reduce inflammation and ease certain menstrual symptoms," Goyal explained.

Period or Menstrual Cycle Calculator
Period or Menstrual Cycle Calculator informs you of expected date of next 3 menstrual periods and helps find if you have missed your period. Use this tool to plan special occasions and track ovulation.

Furthermore, excessive sugar intake provides short-lived energy and can suppress appetite, as Goyal highlights. While eliminating sugar completely might be challenging, ensuring a balanced intake of protein and complex carbohydrates in the diet can help regulate energy and blood glucose levels, Goyal advised.

Foods to Curb Period Cravings

So, how do specific foods offer assistance?

Pineapple – Relieves Cramps

Pineapple, a flavorful tropical fruit, offers remarkable benefits for alleviating period cramps. Enriched with an enzyme called bromelain, pineapple possesses natural anti-inflammatory properties that can mitigate cramp intensity.

Menstrual Disorders
What causes irregular periods and heavy periods? Menstrual disorders involve physiological and emotional symptoms centering around menstruation (period cycle).

Additionally, its high vitamin content, especially vitamin C, supports the immune system and aids in reducing inflammation.

Watermelon – Addresses Inflammation

Abundant in essential nutrients like lycopene, a potent antioxidant recognized for its anti-inflammatory effects, watermelon can combat free radicals in the body, ultimately reducing inflammation and potential discomfort.

Menstrual Periods
An understanding of the causes of menstrual period abnormalities is necessary for correct diagnosis and effective treatment.

Its high water content also aids in hydration, a crucial aspect during menstruation.

Ginger – Reduces Bloating

Famous for its distinct flavor, ginger has been acknowledged for its potential to relieve period cramps. Research suggests that ginger harbors anti-inflammatory and analgesic properties, aiding in pain reduction and discomfort alleviation.

Incorporating ginger in tea or regular cooking can help manage pain, according to Goyal.

Beetroot – Boosts Energy Levels

The presence of beta-carotene and antioxidants in beetroot is believed to enhance oxygenated blood flow to the uterus, subsequently reducing inflammation and lessening the severity of menstrual cramps.

Beetroot's moderate iron content can also prevent deficiencies, thus mitigating fatigue.

Lemon – Decrease Fatigue and Mood Swings

Rich in vitamin C, lemons are recognized for their anti-inflammatory qualities and immune system support. By reducing inflammation, vitamin C can potentially ease the intensity of menstrual cramps.

Additionally, consuming lemon water, juice, or lemonade contributes to hydration, essential for maintaining bodily functions and potentially reducing muscle cramps, as per Goyal's insights.

Reference:

Major dietary patterns in relation to menstrual pain: a nested case control study - (https://pubmed.ncbi.nlm.nih.gov/29783972/)

Source-Medindia