Here’s How To Make Your Next Period Less Awful

As much as we loved American Girl’s “The Care And Keeping of You” or our awkward 4th grade health teacher’s introduction to the female body we can’t help but think that our prior women’s health education left something to be desired. There’s a LOT that we weren’t told and there’s even more that we didn’t fully understand but before we knew it we were off living our lives, tampon in hand.

Credit: Amazon and American Girl Doll

We’re now 16 years deep into “being a woman” and news flash it still sucks turning into a tired, teary bundle of cramps for ~1 week of every month. We can’t help but feel like there’s something we could be doing to make our periods better. So we looked into it and found something that actually makes sense.

Get Synched

Growing up in a house with three other women the only thing we heard about cycle synching involved our periods matching up with our sisters. Because what’s worse than one hormonal teenage girl? That’s right. Three hormonal teenage girls. Bless my mom’s heart. But, it turns out there is much more to it.

The menstrual cycle does just that; it cycles through multiple phases. These phases include:

• Menstrual Phase - Day 0-7: When you have your period and energy levels are low.

• Follicular Phase - Day 8-13: Your uterus lining is thickening and energy is increasing.

• Ovulation Phase - Day 14-15: Your egg is released and your energy is at its peak.

• Luteal Phase - Day 16-28: Your uterus is prepared to accept the egg and PMS symptoms begin.

Of course, these phases vary from person to person because not everyone’s cycle is like clockwork. It may take time to learn your own cycle but it’s helpful to know each of the phases so that you can respond to what your body needs at that moment. Plus cycle synching can lead to decreased period symptoms, improved mood, reduced PMS and lower stress overall.

Pair Your Diet With Your Period

The female body is amazing and it goes through a LOT in any given month which means that the nutrition it needs changes, too.

Menstrual Phase

During the menstrual phase your uterine lining sheds causing vaginal bleeding. This blood loss can lead to increased losses in iron which means that consuming more iron can help you feel less fatigued and better overall. Iron is best absorbed when paired with Vitamin C which comes from citrus, berries and red peppers. Iron rich foods include dark leafy greens, nuts, chicken, beef, and even dark chocolate. So yes, you could say that you do need chocolate on your period.

Follicular Phase

As your estrogen levels rise in preparation for the release of an egg your body might crave more bread, pasta or simple carbs because they’re quick energy sources. So definitely make sure to include a carb source in each of your meals but preferably aim for a complex carb like fruit, whole grains, or a starchy vegetable like a sweet potato.

Ovulation Phase

When ovulating, your body still needs complex carbohydrates, but it can also benefit from unsaturated fatty acids. Antioxidants are also much appreciated. Berries are a great source of antioxidants as is spinach. For healthy, unsaturated fats, turn to fish, olive oil, nuts and seeds.

Luteal Phase

The luteal phase often marks the first appearance of PMS because your hormones are in overdrive. Continue to select nutrient-dense foods like whole grains, fruits, vegetables and lean meat. Since bloating is a common symptom it’s helpful to limit salty or processed foods while ensuring that you’re drinking plenty of water. Aim for at least 64 oz a day.

Key Takeaways

• Enjoy antioxidant-rich, anti-inflammatory foods throughout your cycle

• Listen to your body’s cravings and answer them with a healthy alternative (whole grains vs white grains)

• Make sure your diet has good sources of unsaturated fats

• Limit sodium and increase water intake

This article is for informational purposes only and it not intended to be used in place of professional advice, medical treatment, or professional care. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind.