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Usually, swelling also occurs along with cramps during periods. The stomach may feel unusually full, distended, and uncomfortable. One might assume that cramps are solely responsible for this discomfort, but the gut plays a very important role here.
Also read: PCOS with regular menstruation? Gynecologist says it is possible; Shares 7 traits: hair on stomach, dark spots on neck
The gut is closely linked with other organs and functions, whether through the gut-brain or gut-immune axes, or through other pathways. Most of the major functions in the body can be traced to the functions of the gut, gut health is considered one of the important priorities to maintain good health.
Similarly, gut health also determines hormonal regulation during menstruation. To further understand this connection, Gargi Sarin, Principal Nutritionist, SOVA Health, explains this path to the HT lifestyle. According to him, this pathway is so effective that gut health and the menstrual cycle ‘work in coordination’.
“Gut health doesn’t just affect digestion; it plays a direct role in hormonal regulation,” she said. In fact, some gut bacteria are helpful in maintaining balance. “Certain gut bacteria are able to metabolize estrogen, thereby affecting progesterone and estrogen balance, two hormones that largely determine the rhythm of the menstrual cycle.”
But if one strengthens gut health and eats healthy food, menstrual cycle symptoms become easier to manage.
What is the gut-hormone connection?
Nutritionist Gargi reveals what happens when the gut and hormones are in balance, and what exactly goes wrong when that relationship is unstable.
If your menstrual cycle is disturbed by mood swings and cramps, the delicate balance of gut health and the menstrual cycle may be out of sync.
Gargi elaborates, “Women may experience smoother cycles, less bloating, and better energy regulation. However, when neglected, the results show up in the form of cramps, mood swings, water retention, bloating, and even decreased performance at critical times.”
What to eat before and during periods?
1. Before menstruation: eat fermented foods
- Objective: In the days before your period, the focus should be on supporting digestion and restoring balance.
- Fermented Foods: Homemade fermented foods like yogurt, sauerkraut, kefir, or kimchi enrich the microbiome with beneficial bacteria, while a variety of fiber-rich fruits, vegetables, and whole grains nourish those microbes and keep digestion regular.
2. Consume foods rich in omega-3 fatty acids and magnesium during periods
- Objective: During menstruation, the body often needs extra support for both hormone balance and energy. This is the time to prioritize anti-inflammatory and nutrient-rich foods.
- Omega-3 Fatty Acids: Omega-3 fatty acids found in sources like flaxseed, fish or even ghee can reduce cramps and stabilize energy.
- Magnesium rich foods: Magnesium-rich foods, such as seeds, nuts and dark chocolate, help relax muscles and may also improve mood.
- Seed Rotation: Some women also find benefit in seed cycling, a practice that involves rotating specific seeds throughout the month to provide gentle hormonal support.
Also read: Nutritionist Shares the Right Way to Cycle Women’s Hormones to Balance Female Hormones
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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