Menstruation: poor eating

NuevaNatalia

Hey Ladies,

When it's the time of the month for me, I tend to not eat enough or if I do eat, it's unhealthy food like gummy bears and salty stuff. I just feel like a balloon that I don't want to add anything more in my belly.

Any tips? What foods can alleviate the bloating?

Sidenote: I am vegan.

Thanks.

Edestiny7

This post http://bloating-remedies.com/anti-bloating-foods/ says the top 5 foods to reduce bloating are 1) Water 2) Small amounts of caffiene 3) Potassium - avocado, spinach, sweet potatoes and papaya, 4) Asparagus 5) Fruits & Vegetables They go on to say on their blog 'Eating raw food (such as salad, fruit, nuts and seeds) is often recommended.' A link they include from the point of view of three experts - http://www.timesonline.co.uk/tol/life_and_style/health/expert_advice/article7080531.ece How to deal with... Bloating
Full of air? Three health experts share their thoughts on how to burst the bubble

The GP ‘Don’t dismiss your symptoms’

People who complain of bloating are commonly labelled as having irritable bowel syndrome, but IBS is a collection of symptoms with unknown origin. You should be looking for the cause, which could be alcohol or diet. You could be drinking fizzy drinks or swallowing air, which some people do when they are anxious or stressed. An intolerance, such as coeliac disease or lactose intolerance, can create gas. Don’t dismiss your symptoms. Think about what’s changed in your diet or whether you’re stressed. Change it back and see if the bloating goes. It’s worth going to your GP; very occasionally, bloating can be an early sign of cancer.

The dietician ‘Eat small, regular meals’

We all need more fibre in our diets, but do it gradually. If you suddenly start to have masses of beans, it can bloat you. Digesting onions and cabbage has been shown to make people feel bloated, and high-fat or spicy foods can trigger it, too. Always have breakfast, and don’t eat too late at night. Try to have small regular meals. When your stomach is relaxed it’s the size of a clenched fist, so a sandwich will fill it up. Keep hydrated; drink 6-8 cups of water a day. If you’re eating at work, try to take a proper break. Table manners encourage healthy eating. Your granny was right about sitting up straight at the table — it keeps your digestive tract in line.

The health psychologist ‘Often, it’s basic lifestyle stuff’

That someone labels what they have as “bloating” often doesn’t have as much to do with symptoms as their perception of them. Some people are hypersensitive to bodily changes, while others look outward and aren’t constantly worried. People worry about the digestive area because it’s constantly gurgling; it’s very active. If someone tenses up, that makes things worse for the digestive system. You can normalise your symptoms by sharing them with others. Fill your life, don’t focus on your body. See friends, take exercise, read a book. I’ve run clinics and often we have found that bloating came down to basic lifestyle stuff.

Edestiny7

http://www.sheknows.com/health-and-wellness/articles/816186/best-foods-to-eat-while-on-your-period-1
Do eat complex carbohydrates

"Fruits, vegetables and whole foods are your friends always, but especially during menstruation. The fruit from sugar may help alleviate sugar cravings," explains health and fitness consultant Tari Rose. Try adding apricots, oranges, plums, pears, cucumbers, artichokes, corn and carrots to your diet.
Don't drink caffeine

Cutting back on caffeine intake can help reduce bloating and calm an irritable stomach. "Caffeine can increase stomach acid and be rough on sensitive intestines. If you want a rich-tasting coffee substitute, try my traditional Indian chai," professional chef and healthy living expert Jennifer Iserloh says.
Do eat calcium-rich foods

According to certified holistic health counselor and nutritionist Latham Thomas, women need at least 1,200 mg of calcium every day. "Some good sources of calcium include kale, collard greens, broccoli and yogurt."
Don't eat too much salt

Though salt is crucial to good health, bloating and water retention can occur if you overdo it. According to Iserloh, nutritionists recommend a diet with 2,300 milligrams/day, or roughly one teaspoon. "The best way to control salt intake is to avoid processed and fast foods, many of which contain three to four times the salt you should have in one meal."
Do indulge in dark chocolate

Eyeing that chocolate bar? It’s OK -- give in! As Rose points out, having a piece of dark chocolate (with 60 percent or higher cacao bean) every day during your period will help soothe cravings. Plus, dark chocolate has helpful antioxidants and is linked to boosting serotonin, which can help improve your mood.
Don't skip the water

This one may not feel intuitive, but Rose explains that drinking more water will help your body release water retention and alleviate bloating. "Your body is retaining water because it’s afraid of not getting enough. So, if you give it what it needs (more water) it will release the water it’s holding onto."
Do eat magnesium-rich foods

"Foods rich in magnesium like beans, tofu and peanuts are thought to reduce bloating in menstruating women," Thomas says.
Don't forget your vitamins

Thomas suggests adding vitamin-friendly foods to your diet, especially during your cycle. Vitamin E can help eliminate some PMS symptoms; you'll find it in avocado, hemp seeds and egg yolk. Vitamin B6 can help relieve bloating and boost your mood; find it in potatoes, bananas and oatmeal. Lastly, vitamin C and zinc support the health of a woman’s eggs and reproductive system. Find vitamin C in grapefruits and lemons and zinc in pumpkin seeds and squashes.

Try this healthy snack recipe!
Healing trail mix for women
Dr. Tom Potisk recommends this nutritious trail mix to satisfy your period snacking needs:

Ingredients:
1 cup raisins
1 cup unsalted walnuts
1 cup roasted unsalted soy nuts
1 cup carob chips
½ teaspoon sea salt

Directions:
Mix thoroughly and enjoy!

NuevaNatalia

Thanks! I'll eat more fruits during that time and not reach out for the salty or sweet cooked stuff that seems to decpetively satisfy me.

ennaejay

I just posted a theory about why women crave chocolate during their cycles: it's super high in iron. Read my post about it and alternative sources for iron. Your body has a reason for what it craves; if it's not something healthy, figure out a way to meet your needs for nutrition without the high salt/fat/sugar.

My mom thinks we crave salt because of the iodine content.

LOVE your profile pic, love the rifle and bandanna. Off subject, check out TheFiringLine forums if you enjoy shooting

NuevaNatalia

Thanks. I will read your post. I love target shooting. I really like guns for target practice. I also like archery. I don't think I could ever hunt, though. I put the picture up as a way to encourage me to blast that fat! Hahaha.