There are a billion-and-one reasons why all women should consider themselves to be extraordinary beings with supernatural powers. Shoot, I am reminded of this every time my period rolls around. Although I've been fortunate to not experience a ton of cramping or any real menstrual-related discomfort, I do bloat, I am drained, a period pimple or two is sure to pop up (and leave a mark), the first two days are like bleed central…and, then there's the cravings. The week before and a couple of days into my period, anything processed and/or sugary, I'm all for it!
If you can totally relate to that last part, don't let anyone cause you to think that it's all in your head. The sugar that you desire is due to the drop in progesterone and estrogen that your body is experiencing. The dip in your serotonin (the feel-good hormone in your system) is why you want carbs like potato chips, pastries and all things white (white rice, white bread, white pasta, etc.). Problem is, while these foods may taste really good, they actually can make your period so much worse due to them causing things like fluctuating hormones, dehydration and a lack of sleep.
So, what exactly should you be eating in order to have a more pleasant menstrual cycle? According to science—and a little taste-testing on my end—here are some that will definitely make that one week a month, so much easier to bear.
1. Dark Chocolate
In every way and form that I can possibly think of, dark chocolate is dope. On the health tip, all of the antioxidants in it makes dark chocolate good for your heart, libido, blood pressure, vision and moods. And yes, get totally excited because dark chocolate is something that you shouldn't feel the least bit guilty about eating when you're on your period.
If you eat a high-quality form of it (it needs to have at least 65 percent cacao in it), the magnesium that's in dark chocolate will reduce the intensity of your cramps and trigger the endorphins in your system so that you feel happier—or at least less stressed.
2. Bananas
A naturally sweet way to get a good amount of potassium and fiber into your system is to have a banana. Some other cool things about this particular fruit is it can help to prevent diabetes, asthma, high blood pressure and cardiovascular disease. If you've got a Charlie horse, bananas can bring instant relief and, the Vitamin A in bananas make them a great way to keep your eyes healthy and strong.
Eating a banana is good for you during your period because oftentimes cramping worsens as the result of having too little potassium in our bodies. Not only that, but the Vitamin B6 that's also in this kind of fruit can soothe any back discomfort that your period may bring to your body.
3. Watermelon
When I'm writing on topics like this, I like to mention when foods are in season; that way, you can get them when they've got the most nutrients and they taste the best. As far as watermelon goes, it's a fruit that is at its peak from May-September. This is a food that will not only keep you hydrated (something that you definitely need when you're on your period; more on that in just a sec), it also has a good amount of vitamins A and C, is able to help prevent certain types of cancer, reduce bodily inflammation and, if you eat some of it following a workout, the citrulline (an amino acid) that is in watermelon can help to decrease any muscle soreness that you may be experiencing.
Since watermelon is made up of so much water (92 percent), it, along with its natural sugar (6 percent), can also soothe your period cramps. It's definitely a healthier alternative to OTC meds.
4. Infused Water
The reason why we all need to drink more water than usual whenever we're on our period is because it's the shift in our progesterone and estrogen levels that causes us to feel bloated and can sometimes end up causing constipation. If you'd honestly rather drink anything but water, make your own infused kind. That way, the water will have a little extra flavor to it, plus the fresh fruits, veggies and/or herbs will give your system some more of the nutrients that it probably needs.
Whatever you do, just make sure that you don't eat a billion bowls of cereal or get a large milkshake. Dairy contains something known as arachidonic acid that can trigger cramps or make them more intense. Also, soda and coffee aren't really your friends either. They are good at putting your hormones on even more of a roller coaster ride. Who wants that?!
5. Saffron
Let's throw a spice in here, shall we? When's the last time you cooked with a little bit of saffron? It's got the kind of antioxidants that fight cancer, lower blood sugar levels, reduce heart disease risk and can increase the libido in both men and women (if you take a 30 mg supplement on a daily basis, that is).
What a lot of people don't know is saffron is also pretty awesome at treating PMS and mood swings. On the PMS tip, saffron soothes food cravings, headaches and any pain that's associated with your period. Also, if you typically find yourself feeling kinda blue (or straight-up pissed) during that time of the month, this a spice that is effective at treating mild depression (again, so long as you consume it on a regular basis).
6. Popcorn
OK, before you get too excited, I'm not talking about movie popcorn that's doused in butter and salt. But yes, popcorn (especially if you pop it yourself—on the stove andnot in the microwave) that has as little "extra" on it as possible is a multi-grain food that contains vitamins B1, B3 and B6, magnesium, manganese (a ton of that!), zinc, potassium, copper, phosphorus and iron. Something else that popcorn has in it is a good amount of antioxidants. So yeah, possibly without you even knowing it, it's the kind of snack food that can boost your immune system.
The reason why it's perfectly fine to curl up with a bowl of popcorn and binge-watch your favorite show while you're on your cycle is because popcorn also triggers the production of serotonin in your system. When serotonin is flowing, you end up being in a better mood and getting a sounder night's rest too.
7. Spinach
Spinach is a low-calorie (25 of 'em per serving) vegetable that offers all sorts of nutrients. It's got vitamins A, B6, C, E, K, folic acid, calcium and iron in it. It also contains plant compounds like lutein, quercetin and zeaxanthin. All of these nutrients make it possible for spinach to fight off free radicals, improve your vision and lower your blood pressure. At the same time, if you are prone to kidney stones, you probably shouldn't eat spinach on a daily basis; the calcium and oxalates that's in it could actually cause a kidney stone to form (#themoreyouknow).
Since spinach does have a lot of iron in it, eating some is a good way to get your blood back on track. And, since it also contains Vitamin E, a little green juice or spinach salad can decrease any menstrual discomfort you might be feeling too.
8. Blackberries
The peak season for blackberries is July thru August. I recommend getting some because, not only do they have a lot of vitamins A, C and K in them, they also are full of fiber and manganese too. Aside from the fact that, the antibacterial and anti-inflammatory properties in blackberries can keep the cavities away. And this fruit can boost your brain health too.
Another plus with blackberries is they are able to bring balance back to your hormones (that just may be all over the place during your period). Also, if you are naturally low in estrogen, they just might give that a bit of a boost as well. (For the record, blueberries can also accomplish a lot of these same things.)
9. Cramp Bark Tea
Gee, it's almost poetic that the herb viburnum is also known as cramp bark. Because it contains properties that suppress muscle spasms and reduce muscle tension, it's the type of herb that can relieve symptoms that are related to inflammation, tension headaches and even arthritis. If you're dealing with symptoms related to perimenopause or menopause, it can reduce some of those as well.
Since this is the type of herb that works so well with muscle discomfort, it makes perfect sense why it would be a great herb to treat menstrual cramps. Not only that, but the phenolic compounds in cramp bark can also aid in treating endometriosis or speed up the physical healing process of a miscarriage.
You can take this herb in supplement form, but I recommend drinking it as a hot tea because that can feel super soothing. A brand of cramp bark that's good is Tea Haven's Cramp Bark Tea.
10. Lentils
I don't know about you, but something that I find to be a great comfort food (especially when the cold weather sets in) is some homemade lentil soup. It's a good source of protein and fiber, contains a pretty impressive amount of calcium (38 grams per cup) and, if you're pregnant, it's also a good way to get some (more) folic acid into your system. I decided to end this particular food round up with lentils because two other nutrients that it contains are iron and magnesium.
Due to all of the blood that is lost during our period (the average is around 16 teaspoons), we need the iron replenishment, for sure. And, as far as magnesium goes, if you tend to have trouble sleeping during your period, having some lentils for dinner may help you to get some much needed z-z-z's so that you—and your period—can tackle another day. (If you want to make some of your own soup, Chef Mama Rosa has a recipe for you here. Enjoy!)
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Again, the answer never changes because, if there is one thing that Shellie Reneé Warren is gonna get, it’s 6-8 (sometimes nine) hours of sleep. However, since my chronotype (check out “Ever Wonder What Personality Traits Make Someone A 'Morning Person'?”) means that I like/prefer to write in the wee hours of the morning, sometimes I will sleep for the night for five hours and take a nap in the day. And y’all, that is just fine with me because I am well aware of the fact that napping does everything from give me more energy, heighten my alertness and even make me more creative to decrease stress levels, strengthen immunity, and reduce my chances of experiencing a heart attack or stroke.
My problem is I will oftentimes go “overboard” with my daytime zzz’s. What I mean by that is, in order to get the most out of a nap, they say thatyou shouldn’t sleep for longer than 25 minutes or so; otherwise, you could wake up feeling sluggish (I don’t but…). Also, it can make resting, soundly, at night a bit of a struggle.
So, what are you saying, Shellie? We should get quickies in? Yeah. And it’s funny that the word “quickie” would come up because just like a sex quickie can do wonders for you (and it can — check out “12 Super Solid Reasons To Have A Quickie Every Single Day”), it’s a full-circle moment when I say that something that can improve the quality of your sex life is to have a power nap (a nap that lasts between 10-30 minutes).
Wanna know how the two things correlate? Honestly, it’s no secret that sleep and sex work together to optimize both (check out “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand”). Today, though, we’re going to tap into how a nap, specifically, can have you partaking in some of the best sex that you’ve experienced in a minute. I’ll explain.
Naps Reduce Stress
GiphyIf you’re feeling super stressed out right now, you are not alone. There is plenty of data out here that says that most of us are stressed for at least a couple of reasons at a time — and that can impact your sexual health on a few levels. For one thing, it can bring about feelings of depression and/or anxiety. Stress can also throw your hormone levels off (including your cycle) which can weaken your libido. Stress can make you want to put distance between you and your partner (yes, literally).
Stress can also make it challenging to get aroused or to have an orgasm. And just what can help to decrease stress? Taking a nap. Since sleep has a way of helping you to “get off of the clock” and relax a bit, that can lower your stress levels and “reset” your body so that you are calmer — and that, in turn, can do wonders for your sex drive and ultimately your sex life.
Naps Improve Your Mood
GiphyThere is one person in my life, and fairly 80 percent of the time, she’s in a super good mood. Oh, but let that girl go without sleep, and…who is this woman? LOL. There’s research behind why this happens. When a person is sleep-deprived, it messes with their brain chemicals, and that can amplify emotions like anger, restlessness and sadness. In fact, one study revealed that people who had their sleep disrupted throughout the night, they ended up having their positive outlook on life reduced by about 30 percent.
And geeze, who wants to have sex when they’re not feeling very good? Anyway, since serotonin is a neurotransmitter that helps to regulate your moods, your sleep patterns, and your libido and sleep is what helps to keep it in balance — by taking a nap, not only can it help you to feel better, it can also increase your desire for sex (it can also build up your endurance which is also…sexually beneficial).
Naps Increase Your Focus and Concentration
GiphySomething that some of my clients bring up is how, when it comes to having sex, sometimes the flesh is willing while the spirit is weak because, although the desire for intimacy is there, so much is going on that they aren’t able to get still enough to focus on experiencing copulation with their partner. This also tracks because, when you don’t have enough rest, your brain finds itself not working in harmony and that can make it hard to do everything from approaching life with a sense of flexibility to making necessary decisions.
Certain data also reveal that a lack of rest can cause you to have a really poor attention span and not process things in context (the more you know). So, if you really want to get some yet it’s hard for you to focus long enough to make it happen, ask your bae to lie down with you and take a nap. Between the sleep and the snuggling (check out “Fall's Coming: 8 Wonderful Health Benefits Of Cuddling”) — you may wake up with your mind and body totally on the same page. #wink
Naps Can Make You Feel Better About Your Body
GiphyEven if, overall, you feel really good about your body, I think that we all have moments when we feel less attractive than others — and who wants to have sex when they don’t really feel…very sexy? Well, something else that sleep, in general, can do is increase your confidence in your body.
For one thing, if you want to lose a few pounds, sleep can actually make that happen by helping your body metabolize the glucose (sugar) that’s in it so that you can better manage your appetite. Other studies go on to share that since sleep deprivation can impact one’s mental health and emotional stability in a negative way, of course, getting enough rest would increase body positivity.
Shoot, science even goes so far as to say that insomnia can cause people to have an elevated level of dissatisfaction when it comes to their body image. Don’t take their word for it, though. Look in the mirror before a nap. Then look in a mirror after waking up from me. Do you feel better? I’d be surprised if you don’t.
Makes Your Brain Bigger…Which Could Make Your Orgasms Better
GiphyI saved the best for last by design. Now if you’re wondering how in the world a nap can improve (and possibly increase) your orgasms — oh, there is a method to the madness…trust. For starters, the saying that your biggest sex organ is your brain? That isn’t a myth. Long story less long, the brain is what houses your central nervous system and that is what controls how men and women sexually function (yes, literally).
And since the brain also releases feel-good chemicals like dopamine, serotonin, and oxytocin during sex and brain activity significantly increases in women during sexual activity (especially right before she orgasms) — well, would it trip you out to know that when you take a nap, your brain actually expands? A bigger brain (that’s healthy) can potentially intensify your sexual experiences (and your climaxes) — and who doesn’t want that to go down?
____
Like I said earlier, I never have to be convinced to get a nap in. However, if your sex life has been a bit stagnant lately, you’ve been feeling a little sluggish and you’re not sure what to do — I’m hoping that a nap can get you right.
There’s enough science to prove that it can. All you need to do is give it a shot.
Now where’s your pillow and sleep mask, chile?
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