Let’s be real — periods are already tough. But did you know some of your go-to snacks and drinks might be making your symptoms way worse? Yup. Bloating, cramps, mood swings, fatigue? Your food and drink choices could be secretly sabotaging you. 😩
Here are 5 common eating habits that can make your period feel like a full-blown storm — and how to fix them.
1. ☕️ Drinking Too Much Tea, Coffee, or Soda
We get it — caffeine is life. But during your period? Not so much.
Why it’s a problem:
Caffeine can tighten blood vessels and make cramps worse. It also acts as a diuretic, making you pee more, which can lead to dehydration and fatigue. Plus, fizzy sodas add extra sugar and bloating to the mix.
What to do instead:
Limit yourself to 1 cup of coffee or switch to herbal teas like chamomile or peppermint, which can actually soothe cramps.
2. 🌶 Eating Fried, Spicy, or Oily Foods
Craving junk food is totally normal — your hormones are doing the most. But overdoing it on greasy, spicy meals might backfire.
Why it messes you up:
These foods can mess with your digestion, leading to more bloating, gas, and inflammation. And let’s be honest, period poop is already bad enough. 🙈
Better choice:
Go for steamed veggies, brown rice, or grilled protein. You’ll feel lighter, less bloated, and way more in control.
3. ❌ Skipping Meals or Excessive Dieting
Trying to lose weight or just don’t feel like eating? Your body still needs fuel — especially when it’s working overtime shedding the uterine lining.
What happens:
Low blood sugar = irritability, fatigue, dizziness. And too few calories can mess with your hormones and worsen PMS symptoms.
Listen to your body:
Eat small, frequent, balanced meals. Think whole grains, protein, healthy fats, and fruit — even if you’re not super hungry.
4. 🥬 Lacking Iron, Vitamin B & Magnesium
Feeling extra tired, cranky, or crampy? You might be running low on essential nutrients.
Why it matters:
- Iron: You lose some through menstrual blood. Low iron = low energy.
- Vitamin B (esp. B6): Helps with mood and hormone regulation.
- Magnesium: Helps relieve cramps and calm the nervous system.
Power foods:
Spinach, lentils, eggs, salmon, bananas, dark chocolate (yes, really). Consider supplements if your diet lacks variety.
5. 💧 Not Drinking Enough Water
You’d think water makes bloating worse — but it actually helps your body flush out excess sodium and reduces swelling.
Dehydration =
- Worse cramps
- Headaches
- Mood swings
- Constipation
Simple habit:
Keep a bottle near you and sip throughout the day. Add lemon or mint if plain water feels boring.
💬 Final Thoughts
Periods are already a hormonal rollercoaster — don’t let your diet turn it into a full-on disaster movie. With just a few smart swaps and hydration habits, you can feel more energized, less bloated, and more in control every month.
Your body deserves kindness — especially when it’s shedding its lining like a boss. 💪❤️
References:
https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods
https://www.medparkhospital.com/en-US/lifestyles/diet-and-menstruation
https://www.healthline.com/health/womens-health/what-to-eat-during-period
