WEEK 9
Foods that are bad for your period
The body uses inflammation as a defense mechanism against adverse consequences including those brought on by injury or illness. Either of these can damage cells, which sets off a chemical reaction from the immune system that boosts blood flow to the location. This is done to get rid of the dangerous substance and start the mending process. What foods should be avoided to assist control the issue because they may contribute to an increase in inflammation?
Pizza
White Bread
Magarine
Pizza
Too much pizza is not only detrimental to our waistlines and cardiovascular health, but it can also exacerbate inflammatory diseases like arthritis. You know, there are a lot of saturated fats in pizza, and studies have shown that these fats might lead to inflammation of the fat tissue. 1
About 10g of saturated fat, or half of a woman's daily requirement and a third of a man's, can be found in two slices of pizza. Therefore, it's simple to understand how including this frequently in your diet could increase inflammation and aggravate joint and muscle discomfort.
White Bread
White pasta, rice, and bread all have what is known as a high glycaemic index. As a result, they frequently release energy quickly, but they also promote the synthesis of a class of substances known as advanced glycation end-products (AGEs). The body can handle AGEs in tiny doses, but if there are too many, they can build up and lead to inflammation.
Therefore, include these items regularly in your diet will have a definite impact on inflammatory illnesses.
Alternatively: Next time you go grocery shopping, buy brown/wholegrain bread, pasta, and rice
Margarine
Omega 6 included in margarine has been linked to increased inflammation when ingested in excess. The issue is that omega 6 can lead to an increase in the number of cells implicated in inflammation.
Margarine contains omega 6, which is also contained in vegetable oils and salad dressings.
Alternatively: Nut butters, hummus, and avocado can be spread on sandwiches in place of margarine to create a great, healthy alternative.
WEEK 10
Foods that are great for your period
To help your period, try upping your intake of foods high in:
Vitamin D
Iron
Omega-3
Vitamin D
An excellent example of a vitamin or mineral that works perfectly in easing period pains and symptoms is vitamin D. Increase your intake of vitamin D because studies have suggested that it may lessen the intensity of period discomfort. The consumption of the following foods is advised for vitamin D.
Tofu is a vegan alternative.
Fish: salmon and mackerel
Beverages: milk or almond milk
Others – yogurts
Iron
Increasing your iron intake is one of the finest things you can do during your period because our levels of this mineral fall as we shed blood each month. Hemoglobin, which is in charge of carrying oxygen throughout the body, contains iron.
If you suspect you may be deficient, my advice is to have your ferritin levels as well as your iron and hemoglobin levels evaluated by a physician. This is the iron that you store, and it truly helps us understand your total iron state.
As a result, a lack of iron in your body could obstruct this process and make you feel exhausted.
Foods that are rich in iron includes the following
Beef, liver, and lamb meat
Tofu and quinoa are vegan choices.
Fish: clams, mussels, and oysters
Vegetables: Kale, lentils, kidney beans, pinto beans, spinach (and other leafy green vegetables), broccoli, and lentils.
Snacks include dried figs, dried apricots, pine nuts, and pumpkin seeds.
OMEGA-3
Science has also investigated the potential effects of omega-3. A Danish study with particularly encouraging findings found that participants using fish oil experienced less period discomfort than those taking normal oil as a placebo. Additionally, it was discovered that these beneficial outcomes persisted for up to three months after subjects stopped taking the fish oil.
The anti-inflammatory effects of omega-3 are clearly the cause of these favorable findings. The body produces too many prostaglandins, which are pro-inflammatory and cause many period symptoms like cramps and headaches. As a result, eating a diet high in omega-3 fatty acids may assist to reduce the effects of prostaglandins.
Here are some popular dishes rich in Omega3 that people choose to eat:
Fish, including tuna, salmon, sardines, mackerel, herring, and anchovies
Soybeans- a vegetable.
Nuts and seeds, such as flaxseeds, chai seeds, and walnuts
WEEK 11
Mood Boosting Food
Periods are the worst. The combination of cramps, bloating, and mood swings can make you want to dive face-first into an entire chocolate cake — and although it may taste amazing, it could be having adverse effects. ⚡️😱🍒⚡️
The good news is that there are plenty of foods that can lessen these symptoms. Adding certain foods to your diet and removing others can help you feel tonnes better. Here are a few:
1. Fruit 🍉🥒
Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which result in glucose levels to spiking and then plummeting.
2. Leafy green vegetables 🥬🥦
It’s common to experience a dip in your iron levels during your period due to blood loss , particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness.
Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium.
3. Fish 🐟
Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Iron helps to counteract the dip in iron levels during menstruating.
A 2014 study showed that omega-3s can also reduce depression. For those who experience mood swings and lows.
4. Quinoa 🌱
Quinoa is rich in nutrients such as iron, protein, and magnesium. It’s also gluten-free, so it’s a great food for those with celiac disease. Plus, it has a low glycemic index, which means you’re likely to feel full and have energy for a long time after eating it.
5. Lentils and beans 🍛
Lentils and beans are rich in protein, so they’re good meat replacements for vegans and vegetarians. They’re also rich in iron, which makes them great additions to your diet if your iron levels are low.
6. Dark chocolate 🍫🖤
Phew! Had to leave the tastiest till last. Dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.