April 19, 2018 2 min read

Bowl of fruit and yogurt

Ever heard that age old saying: you are what you eat?


Nutrition is a huge factor that influences our lives. When done right it can make amazing improvements on our health and well-being. Both eating too much and too little can affect the rest of your body's functions, including your menstrual cycle.

Nutrition Pros


Calcium is very important for women and is needed on a regular basis. If women do not get enough calcium it can lead to painful cramping and can also cause hormonal imbalances. Some great natural sources of calcium include sesame seeds, dark green leafy vegetables, quinoa and beans.


Is a common nutrient-deficiency in women and if you find yourself looking pale, feeling tired or cold, you may have an iron deficiency. We lose iron every month with our menstrual flow and so it must be replenished. Make sure to eat lentils, seafood, cooked spinach, pumpkin seeds and beef to provide the iron that is needed for our bodies.


Is an essential part of every woman’s diet as it provides valuable energy to the body. We recommend eating whole foods such as whole fruit, veggies and wheat, which are all excellent forms of protein. Chicken, beef and fish are also great sources of protein when you’re looking for more energy in your day.

Vitamin E

An antioxidant that improves circulation, Vitamine E can be a very beneficial nutrient when on your period. Some of the symptoms of being vitamin E deficient are dryness of the skin, lips and hair. Vitamin E can help to relieve period symptoms and it can be found in foods like avocados, egg yolks, spinach, seeds, and broccoli.


An essential nutrient and a natural muscle relaxant that has been shown to help or even sometimes prevent period symptoms can be found in many foods such as beans, tofu and peanuts. Note: women who are deficient in magnesium often find themselves craving sugars such as chocolate because magnesium affects our blood sugar levels, which if low makes our bodies start to crave sugars.

Two women eating watermelon

Nutrition Cons


It is important to manage your refined sugar intake not only because it can make you gain weight, but it can also disrupt your body’s blood sugar levels. Eating sugary foods will cause your blood sugar levels to go up and the higher your blood sugar goes, the more severe your period symptoms may be.


This morning motivator can cause anxiety and lead to sleep deprivation, which in turn can cause PMS symptoms. 


Smoking can be very dangerous as it can disrupt and cause irregularities to your overall health.


A depressant that often makes PMS symptoms worse.

And there you have it, it is important to make the right food choices, particularly when you have PMS, as eating healthy can help to beat those PMS symptoms for good.

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