Woman's Life | Blog | Food during period

Did you know that food can affect your period?

What you eat during your period can affect your general and physical well-being. Certain foods have pain-relieving properties. But in contrast, some foods can lead to severe menstrual pain and cause cycle disorders.

Content overview: 

1. Relieve period pain with a balanced diet
2. Unsaturated fatty acids for a good balance of prostaglandins
3. What should you avoid eating before and during your period?
4. The discreet and natural answer to pain relief

Relieve period pain with a balanced diet

Cramps, water retention, pain: It can all come at once during your period. If you're prone to these discomforts, paying extra attention to your diet can help.

Unsaturated fatty acids for a good balance of prostaglandins

Unsaturated fatty acids are a must in any diet. In addition to positively influencing the cycle, these significantly reduce LDL cholesterol and the risk of developing coronary artery disease. Unsaturated fatty acids give you energy and support your immune system. By including unsaturated fatty acids, such as Omega 3 and Omega 6, as part of your diet during your period, you can enjoy an easier cycle and a healthier lifestyle.

Foods with unsaturated fatty acids:

• Nuts and seeds, such as walnuts, para nuts, flaxseed
• Fatty fish such as mackerel, salmon, sardines, tuna and herring
• Vegetable oils and vegetable oil-based spreads

Love linseed oil? Vegetable oil contains high levels of Omega-3 fatty acids. This can help inhibit the production of prostaglandins and thus reduce or prevent menstrual pain. A spoonful of linseed oil in vegan quark and a baked potato will give you a healthy meal with plenty of nutrients.

Magnesium for optimal energy metabolism

A balanced meal during your period should also include magnesium. This mineral is vital for the body and is actively involved in the energy metabolism of muscles and nerves. This means magnesium can have a cramp-relieving and pain-relieving effect - popular with athletes and ideal during your period.

Deutsche Gesellschaft für Ernährung e.V. (German Society for Nutrition) (DGE) indicates a daily magnesium intake of 300 mg for female adults aged 19 and over (DGE, 2021). Magnesium is found in many and predominantly plant-based foods, including:

• Vegetables such as green beans and peas
• Bananas
• Whole-grain products of spelt, barley, rye and oats
• Nuts and seeds such as pumpkin seeds and cashew nuts

To reach your optimal daily magnesium intake, add two portions of fruit and three portions of vegetables and wholegrain products to your diet. Nuts and seeds as a snack in between meals or in your cereal offer you a good source of magnesium.

What should you avoid eating before and during your period?

While nuts, wholegrain products, and vegetables can have a positive impact on your cycle, there are foods that can make things worse. Above all, histamine-rich food should be avoided. Foods with a high histamine content can have a negative impact on your stomach and intestine as well as your uterus. Even at the beginning of the luteal phase of your cycle, your body can be sensitive to histamine, resulting in symptoms such as headache, diarrhoea, vomiting or menstrual pain with cramp-like abdominal pain. Avoid foods such as salami, long-ripened cheese, sauerkraut, smoked and pickled fish and alcohol which all contain histamines. Choosing fresh food is a good way to ensure a low histamine diet.

Animal products also have a high proportion of arachidonic acid, which causes prostaglandin (a tissue hormone) to rise, thus promoting inflammation in the body. This can result in severe menstrual pain, hot flashes and general discomfort. Animal products include meat, all sausages and cow's milk products.

One or two pieces of chocolate can benefit you during your period. However, remember to pay attention to your sugar intake. While sugar can increase energy levels and improve mood, it can also have a negative impact on your skin. This is due to the decrease in oestrogen before your period and the constant presence of testosterone. This excess of testosterone is known to cause pimples. Reduce your overall sugar intake before menstruation to reduce pimple outbreaks.

The discreet and natural answer to pain relief

A balanced diet can alleviate pain and contribute to your well-being. But if you still suffer from menstrual pain, how can you avoid painkillers? The Beurer EM 50 Menstrual Relax and EM 55 Menstrual Relax+ offer a new alternative. This TENS device can be worn almost invisibly on the go. Thanks to its flexible and ergonomic shape, this TENS pad fits snugly to your body. With 15 TENS intensity levels and separately operated heat function, the EM 50 gently relieves your pain.

Get relief anywhere and any time you need it. With the Beurer EM 50 Menstrual Relax and EM 55 Menstrual Relax+, cramping abdominal muscles and severe period pain is no longer an issue. This invisible helper gives you effective pain relief without medication.