What you should eat when you are on your Period. Youre all too familiar with what happens when your period hits: Your stomach cramps, your cravings go into overdrive, and eating healthfully seems like a major test of willpower. The good news is that making minor adjustments to your eating habits, even slightly, means you dont have to cheat on your healthy-living regimen for one week each month. Heres how to nosh right, right on through the worst wave of your menstrual cycle. Focus on Lean Protein and Fiber Loading up on lean protein and fiber can help your blood sugar remain stable, which will help offset your cravings, says Jaclyn London, M.S., R.D., a senior dietician at Mount Sinai Hospital in NYC. She says this is especially important when cravings hit their peak during the afternoon hours—so try snacking on a pear with a tablespoon of butter, or an apple with a slice of cheese. Strategize How You Eat When youre on your period, break up three square meals into smaller portions more frequently. This will help reduce cravings—because youre noshing more often—and deal with any nausea or cramps associated with getting your period, she says. You never want to be too hungry or too full because youll feel sick. You want to be at a happy level of satiated. Beat Bloat by Sipping and Snacking Smart Bloating is a nightmare for many women, and your level of bloat has to do with what youre putting in your body. During your period especially, drink and eat frequently—but be smart. No sugary fluids throughout the day, no carbonation, which both lead to more bloat, says London. Were also looking for low-salt foods. Shop the periphery of the grocery store, and stick to whole foods—nuts, fruits, vegetable, whole grains—and no packaged goods, which are high in sodium. Get Enough Iron Many women who are menstruating may lack iron, as they lose it through the blood they eliminate. Id say, too, from a cravings standpoint, iron cravings are big ones I see around that time of the month, says London. Its why I hear many women say theyre craving meat like hamburgers. To make sure youre taking in enough, fill your diet with great sources of iron. Opt for Caffeine Caffeine should help alleviate the extra lethargy you may feel during your period and work to ease cramps—so starting your day with a cup of coffee is a perfect plan, says London. Caffeine is actually a good idea for symptoms—thats why you find it in Midol, she says, recommending 300 to 400 milligrams in the morning. Theres another reason coffee is great: It has a high antioxidant profile. So go ahead and grab another cup. A little more coffee than usual is fine, says London. Actually, it might be a good idea. Cheers!!!
Posted on: Wed, 13 Aug 2014 08:39:40 +0000
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