How can a healthy diet help with heavy menstrual bleeding and other period symptoms?

Heavy menstrual bleeding (HMB) and other period symptoms, such as cramps, fatigue, and mood swings, can significantly impact daily life. While medical treatment may be necessary in some cases, a healthy diet can offer valuable support. It does so by supplying essential nutrients, regulating hormones, reducing inflammation, balancing blood sugar levels, and promoting healthy fat levels.

What the studies show

Research consistently highlights the link between diet and menstrual health. Studies have shown that nutrition plays a crucial role in reducing and managing PMS symptoms¹.

For instance, a study published in 2024² found that:

Nutritional habits can differ in women with menstrual disorders compared with healthy women,
Women with menstrual disorder frequently consume high-sugar foods.
All women have inadequate intake of energy, some vitamins, and minerals.

A further study found that that a diet rich in fish, nuts, vegetables and fruits is very helpful for relieving symptoms of menstrual disorders³.

These findings underscore how a healthy diet, which provides optimum nutrition, can influence bleeding and help manage negative period symptoms.

Let’s explore how a healthy diet can help manage common menstrual problems.

1. Replenishes Lost Iron

Heavy menstrual bleeding can lead to iron deficiency, causing fatigue, weakness, and even anemia. Iron is an important mineral that helps the body carry out several different functions (including helping our muscles, brain, metabolism and even our immune system function). Iron is found in the red blood cells in blood, which means that each month, there is a loss of iron through menstrual blood. Consuming iron-rich foods helps replenish lost stores.

Sources of iron:

Heme iron: Found in animal products like lean red meat, poultry, and fish.
Non-heme iron: Found in plant-based foods like spinach, lentils, and fortified cereals.

To enhance absorption of non-heme iron, pair these foods with vitamin C-rich options like citrus fruits, bell peppers, or strawberries.

2. Reduces Inflammation, Pain and Bloating

Prostaglandins, hormone-like compounds, trigger uterine contractions and inflammation during menstruation, leading to cramps and bloating⁴. Anti-inflammatory foods can help reduce the severity of these symptoms.

Moreover a recent study has suggest that consuming sufficient protein, with a focus on fish, vitamin B12, vitamin D and zinc, as a part of daily meals and adopting lifestyle habits that raise the body temperature, such as having breakfast and taking a warm bath, may be effective in preventing and improving menstrual pain and pre-menstrual syndrome (PMS)⁵.

Top foods to include:

Fatty fish (salmon, mackerel) rich in omega-3 fatty acids.
Nuts and seeds, such as walnuts and flaxseeds.
Leafy greens like kale and spinach.
Spices like turmeric and ginger, which have anti-inflammatory properties.
Food high in vitamin B12 and zinc such as seafood.

3. Reduces Cravings

Reducing inflammation is not only helpful for easing pain but can also play a role in managing food cravings, a common challenge for many women before their period. Research shows a link between higher levels of inflammatory markers and an increased risk of moderate to severe cravings throughout the menstrual cycle. By targeting inflammation, you can address both pain and those pesky cravings⁶.

Manage cravings:

Eat a high protein anti-inflammatory breakfast to help combat cravings.
Ensure you hydrated, drink at least 8 glasses of water daily.
Focus on anti-inflammatory foods.

4. Supports Hormonal Balance

A balanced diet rich in essential nutrients plays a pivotal role in maintaining hormonal equilibrium⁷. Imbalances in estrogen and progesterone can contribute to symptoms like mood swings and heavy bleeding. A diet rich in whole foods and low in processed options supports hormonal balance.

Key foods:

Fiber-rich foods: Whole grains, vegetables, and legumes help eliminate excess estrogen by supporting gut health.
Healthy fats: Avocado, olive oil, and nuts are essential for hormone production.

5. Eases Fatigue

Periods often come with fatigue due to hormonal shifts and nutrient loss. Stabilizing blood sugar through balanced meals is key. Ensuring sufficient magnesium intake and preventing deficiency of this key mineral may prevent help to prevent fatigue, irritability, weakness, and dysmenorrhea⁸.

Tips for stable energy levels:

Combine higher carbohydrate foods (quinoa, potato, sweet potatoes) with lean protein (fish, chicken, eggs, or tofu).
Include magnesium-rich foods like bananas, almonds, spinach and dark chocolate to combat fatigue and muscle cramp.

6. Reduces or Inhibits Water Retention

A healthy diet can play a significant role in reducing water retention during the menstrual cycle by balancing sodium levels, hormones and managing inflammation. Consuming foods found in a healthy diet such as anti-inflammatory foods, as well as foods rich in potassium and magnesium, helps reduce inflammation and counteract sodium levels, which can reduce bloating. Staying hydrated with water and herbal teas supports kidney function, flushing out excess sodium and toxins. Avoiding processed foods high in salt and added sugars is equally important, as they can exacerbate bloating.

Tips to reduce water retention:

Lower your salt intake by avoiding processed foods.
Increase potassium rich foods such banana, sweet potato, and avocados.
Up your intake of green leafy vegetables.
Make sure you drink approximately 8 glasses of water and herbal teas daily.

Managing heavy menstrual bleeding and other period symptoms can feel challenging, but a healthy diet offers a powerful way to support your body. By replenishing lost nutrients, reducing inflammation, balancing hormones, stabilizing energy levels, and easing water retention, a healthy diet can significantly improve your overall menstrual health. Incorporating nutrient-rich foods like leafy greens, fatty fish, whole grains, and healthy fats can help alleviate discomfort and promote better balance during your cycle.

References

Siminiuc R & Ţurcanu D. Impact of nutritional diet therapy on premenstrual syndrome. Front Nutr. 2023 Feb 1;10:1079417. DOIi: 10.3389/fnut.2023.1079417
Güzeldere HKB, Efendioğlu E H, Mutlu S , et al. The relationship between dietary habits and menstruation problems in women: a cross-sectional study. BMC Women's Health (2024) 24:397 https://doi.org/10.1186/s12905-024-03235-4
Rupa Vani K, Veena KS, Subitha L, Hemanth Kumar VR, Bupathy A. Menstrual abnormalities in school going girls - are they related to dietary and exercise pattern? J Clin Diagn Res. 2013;7(11):2537–40.
Barcikowska Z 1, Rajkowska-Labon E, Grzybowska ME, et al. Inflammatory Markers in Dysmenorrhea. and Therapeutic Options. Int J Environ Res Public Health. 2020 Feb 13;17(4):1191. DOI: 10.3390/ijerph17041191.
Yuna Naraoka Y, Hosokawa M, Minato-Inokawa S & Sato Y. Severity of Menstrual Pain Is Associated with Nutritional Intake and Lifestyle Habits. Healthcare (Basel). 2023 Apr 30;11(9):1289. DOI: 10.3390/healthcare11091289
Khushbu Agarwala, K b, Franksb AT, Zhangc X et al. Association of inflammation biomarkers with food cravings and appetite changes across the menstrual cycle. Clin Nutr. ESPEN. Volume 56p193-199. August 2023
Calcaterra V, Verduci E, Stagi S & Zuccotti G. How the intricate relationship between nutrition and hormonal equilibrium significantly influences endocrine and reproductive health in adolescent girls. Front Nutr.. 2024 Mar 14;11:1337328. DOI: 10.3389/fnut.2024.1337328
Yaralizadeh M , Nezamivand-Chegini S, Najar S, et al. Effectiveness of Magnesium on Menstrual Symptoms Among Dysmenorrheal College Students: A Randomized Controlled Trial. Int. Jrnl of Women’s Health & Reproduction Sciences Vol. 12, No. 2, April 2024, 70–76.

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