Foods to have (and avoid) during your Period

It's that time of the month again and the cramps are killing you.

You can eat your way to clear skin, healthy hair, a better memory, and even a happier you. Food really is medicine. But is it better than your cough syrup? Perhaps, if you're using—er, eating—it is the right way. But on the other hand, there are several foods you'll want to steer completely clear of when your monthly pain schedule of hell comes in.

While it may be tempting to reach for a can of soda or a piece of fried chicken to comfort your raging hormones, you're actually doing a ton of harm both internally and externally (like even more period pain. No thanks). Scroll through to learn the best foods you can easily find in Malaysia to add to your grocery list and which foods you should avoid during your period.

FOODS TO EAT!



1. Oranges
Consuming calcium reduces feelings of depression and anxiety. Vitamin D regulates the enzyme that converts tryptophan into serotonin, the neurotransmitter that helps regulate mood. Together, calcium and vitamin D ward off PMS symptoms. High levels of calcium can also ease cramps, aches, and pains, acting as a muscle relaxant. Find the winning combo in citrus fruits like oranges, lemons, limes, and leafy greens like the ones mentioned above.



2. Watermelon
When the sweets cravings hit, reach for a piece of fruit. Whole fruits provide all the nutrients you need to combat weakness and fatigue. Plus, the natural sugars in fruits like watermelon, plums, figs, and berries help alleviate bloating.



3. Salmon
Salmon is the answer to all of your period cramp woes. It's rich in omega-3 fatty acids, which work to relax your muscles, relieving pain. You can also get your omega-3s from walnuts, avocados, pumpkin, and flaxseeds.



4. Broccoli
Broccoli contains all of the nutrients that play a role in easing PMS symptoms—magnesium, potassium, calcium, and vitamins A, C, B6, and E. Fill your plate to boost your mood, fight fatigue, and combat depression.



5. Bananas
Bananas are aplenty here in Malaysia, definitely taste better than in the States for sure, trust me. A banana is one of the best mood-boosting foods you can eat thanks to its high dose of vitamin B6. They're rich in potassium and magnesium, too, which can reduce water retention and bloating. They also help regulate your digestive system, which some women struggle with around this time of the month.


FOODS TO AVOID



1. Fried Foods
Cut back on foods containing trans fats, which elevate estrogen levels, to reduce pain during your period. That means fried foods are out. Also, avoid anything with hydrogenated vegetable oil on the ingredient list.



2. Carbonated Beverages
Sugary, carbonated drinks like soda contribute to bloating. Stick to water instead. Upping your water intake will actually ease water retention and bloating. Just make sure it's not sparkling water.



3. Processed Foods
Another culprit in the bloating game? High-sodium foods. Processed foods are the biggest source of sodium in your diet. Avoid anything that comes in a package, and you'll keep salt intake down and your belly bloat, too.



4. Legumes
Kidney beans, black-eyed peas, chickpeas, and all legumes cause bloating. Keep them off your plate to keep discomfort to a minimum.



5. Foods High in Fat
High-fat foods have a strong effect on hormone activity in the body. Like trans fats, saturated fats can contribute to period pain and inflammation. Avoid heavy meats and dairy to keep your fat intake down, which also regulates estrogen levels.