What to Eat on Your Period and Phases of Your Menstrual Cycle | PMS, Bloating, Cramps, Low Energy
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- Опубліковано 6 вер 2024
- **NOTE EXCLUSIVE LANGUAGE- Gah I am so sorry, I was not thinking inclusively. This is something I have been actively working on (this video was shot months ago), and in fact, I just shot another video related to PCOS and was really careful to constantly say "people" and not "women". Will continue to try harder and do better!
Hi everyone, welcome to Abbey's Kitchen! In today’s episode of Fertility Files, I will be discussing a topic we all love to hate - our period. I will be breaking down the research on the best things to eat during each phase of your cycle so that you can feel your best! A reminder that the information in this video is for education and entertainment purposes only and you should always seek the help of a medical professional for your unique case.
Research Links
www.ncbi.nlm.n...
www.ncbi.nlm.n...
ucdavis.pure.e...
www.ncbi.nlm.n...
www.ncbi.nlm.n...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
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If this video was helpful leave me a comment below and let me know your thoughts!
Xoxo Abbey
Contribution by: Giselle Segovia RD, MHSc
This is the kind of education that we should be receiving in our middle school health classes...
FR
Problem is that teenagers are too hormonal to learn about...hormones.
I know about this, I was a Secondary school teacher for 15 years. >__
Im literally in junior high nd i didnt know how to feed my cramps till now + my teachers said cramps wouldnt hurt- THEY LIED IM DYING 😭😭
YES!! I also think it's important to learn how to track your period naturally
Yesssss
I just got my period and now I'm paranoid that UA-cam knows more about me than I thought XD
Same actually? I beleive that UA-cam may have access to your google searches, so if you look up questions about your period, they might start to give you those ads for a couple days? Not entirely sure. Wouldn't doubt it.
Wait sorry I didn't even realize that wasn't relevant to your question. Sorry
Omg same..
Same I got it exactly when the video was published its creepy
crazzzy
Omg same!!!!
PHASE #1
1. Up that iron
2. Pair with vitamin c
3. Go decaf
4. Get pant-powered
5. Take a walk
PHASE #2
1. Move in a way that feels good
2. Use this energy to prep
PHASE #3
1. Notice your food cravings
2. Let yourself have the carbs
3. Up the fiber
4. Ease the bloat
You dropped this 👑
🙌🏻
Thank you! Love the info but i sometimes tune out (thanks, ADHD)
Lovely advices from Abbey Kitchen? Haha!
Who knew a melon has some galaxy brain
I don't know how many others would like to see this, but I would LOVE a video about nutrition through recovery from an ED / how being underweight affects the body / the best way to recovery mentally and physically from a nutritionists point of view... That sort of thing. I really value your knowledge and this is something I think lots of us would benefit from! Thank you for all the amazing content Abbey x
Thank you for the suggestion
Yes! I would love that!
Abbey Sharp also some advice for how to get your period back after having an ED/ being under weight
Me too, and how we can avoid extreme hunger because that made me binge all the way to obese, which then messed with my head so I relapsed around and around and around we go! 😭
I lost my period nine months ago. This video makes me feel so sad about it. I swear if I can get it back i will never complain about it again. 😪
Looks like I’m not the only one who’s thinking this was perfect timing 😂 I appreciate this video Abby!
I literally am on my period right now
I'm so glad!
Probably like 25% of us.
All I can think about during my period is, eating what feels good, crying and sleeping.
It's so rare to find wellness information tailored specifically to women, and this video was so refreshing! I think a lot of information we find online or in textbooks is based on men's anatomy, and it's only recently that it's occurred to me that we should be working with our hormonal cycles rather than ignoring them. Thanks so much for this video! :)
I only ever get a MASSIVE sweet tooth craving the day before I get my period. So if all day im thinking about chocolate, doughnuts, cake, more chocolate, I know to go to the shops to buy pads and tampons lmaooo😂😂
Thanks for sharing!!
Mine is off the charts, yesterday was that day for me I ate soooo much ice cream 🍦😭
CosimasNiehaus yesterday I ate SO much chocolate and ice cream and cake guess what today im on my period hahhaha
I went through 3 chocolate bars and a whole batch of cherry chocolate granola last week and I knew in my soul that my time had come 😭
Same! I can't stop eating chocolate and fruit.
When you are literally taking a sip of your morning coffee, while on your period and she looks to the camera and says "Go decaf"
😂
I feel personally called out 😂😂
UMM "sexy crime scene in our pants" is the only way that I will be describing my period for now on!
😂😂
That line is stuck in my head too!
I have what has been a godsend to me when I'm craving desserts on my period: black bean brownies. They're higher in iron, protein, and fiber than regular brownies and they just taste so freaking good. Most recipes recommend using a food processor but I don't have one so to mash the beans, I put them in a bowl with the liquid ingredients and mush em up really well with a potato masher, then add the dry ingredients.
Glad that works for you!
Do you have a recipe?
Excellent suggestion!
There's a tiktoker that has been cookoing/baking very interesting recipes from old cookbooks dating back to the 1940s. It's so cool! I can't remember their name.
My brain before my period knows I need less salt and extra water but my hormones are just like lol eat the chips anyway 😂
😂😂
I literally have a salt hangover right now from letting my uterus rule my decision making last night 😳
I love french fries usually. But this month it is hot sauce for some reason! 😂
Same here!!😂 but I try having the chips before my period cuz too much salt makes me sick
Today my period came and during breakfast I was just thinking about whether oatmeal would make me feel more or less bloated, thought of Abbey's kitchen of couse, thank you for this video!
Glad it was helpful!
I always know when I'm getting my period because I get cramps and bloating and just feel icky. But I just got my period and it was a total shock! No PMS, cramping, mood swings, cravings, bloating, nothing! I literally thought "am I peeing myself?" and realized I obviously wasn't. So happy.
I'm sure a lot has to do with eating well and consistently, without freaking out. And a lot of that I owe to you, Abbey
I'm so glad!
thank you for this video! so informative. It's so important for women to know about how their bodies work. So much about women's health is treated as a total mystery in the medical field and it's really damaging and makes us so out of touch with our bodies. I just started to learn about this stuff and I'm 24!
I'm so glad it was helpful!
This was super helpful had my daughter watch too she’s just started her menstrual cycle and asked me what she should eat to feel better I said let’s see what Abby suggests ! You’re wonderful thank you for always providing great content
Chili is one of my go to iron-rich meals, sooo comforting. I'll definitely try some of the other tips.
So good!
Mine is chocolate 😂😂😂
Amazing! Today is the first day of my period and i've been on a long intuitive eating journey. I'm mostly plant-based, but while eating breakfast, I chose to cook an iron rich sausage with mushrooms and bell peppers. My body was craving the iron but also the veggies. I'm so proud!
Yes QUEEN! This video couldn't come any sooner. I've been struggling with this topic. STRUGGLING. Ok, I'm gonna be quiet and watch the video now. ❤❤❤❤
Hope it was helpful!
literally perfect timing for this video.. I've suffered from hypothalamic amenorrhea for the past year, and I just finally got my period back today:)
I'm so glad!
I don't get any specific cravings - but the day before my period I'm ravenous - like no matter what I do the hunger won't go away.
Just wanted to say I really appreciate what you said in the description and the effort to be more inclusive!😊
😊😊
I am so excited to watch this... my hormones have always been extreme and I would love to know more about people's claims about "hormone balancing" diets, herbs, etc...
👍👍
Yes, that would be interesting
Same. Pms is dangerous. I avoid use to avoid people when it was close.
I was recently diagnosed with PMDD, so you know, anything that might help...
From everything I've read after having all sorts of hormone issues.. blood sugar balancing is key! No fancy herbs or supplements ever worked for me (not saying they dont work just my experience)
Abby! The entirety of this video is SPOT ON! I especially love how you say in the ovulatory phase to use this energy to prep. I agree whole heartedly - luteal phase shopping list is what I'm all about!
so basically, the solution to all life problems is - Eat more vegetables & workout. :(
try to find ways to add veggies to ur preexisting meals! If you're a mac & cheese kind of person.... start cooking it with spinach or roasted broccoli, no need to be 1000% perfect :)
Terri Vermaelen good advice!
If you're in too much pain to workout then don't worry
So close and yet so far :D Salads in jars help, you only prep them once every several days and you can rest easy knowing that if nothing else you'll have had one jar of salad every day.
Honestly, it helps because it really is good though!! Once you begin incorporating more healthy habits, you’ll want to keep going bc you just feel so much better ❤️❤️
My period is late and I’m PMSing so hard omg I needed to hear this lol
Hope it was helpful!
Same here. My period should have started a few days ago and now I'm just really bloated and cranky x3 what are you supposed to do to help the stuff come out?! 😂 having sex could help, but I'm not feeling like it at all. I'm losing weight at the moment, so I hope that doesn't interfere too much with my natural cycle.
Lol this was absolutely perfect timing!! How did you know 😂❤️
😂❤️
For years I've been jumping from article to article, video to video, to see exactly what's going on every month, but you put it all together in a short and sweet video that I really appreciate. Thanks so much for making this vid!
So glad it was helpful!
I just got my period today, this is so convenient haha !
Glad it is helpful!
Same omg
Thank you so much! I live with PMDD and am always on the look for information and tips.
Glad it was helpful!
So it makes sense that right before my period I crave red meat/burgers (iron)....my body knows to increase iron levels in anticipation of impending blood loss?
Our bodies are very smart
This might be a weird question but does this apply to those of us on birth control? Since when you have a "period" it isn't technically a period but rather withdraw bleeding. I still do get a lot of PMS symptoms but not like I do when I'm off of birth control...
some parts may be similar (ie. the hormonal withdrawl during your "period") but youre right, its not the same bc the hormones are suppressed through the month.
@@AbbeysKitchen ah ok, thank you for responding!
Me too! Glad it isn’t just me. Even in the few days before I stop taking the pill I get pms symptoms and not sure why
@@daisyrovai2971 Because you're low in oestrogen on those days (you normally get that from your BC). Your Oestrogenlevels relate to your dopamine- and dopamine-absorptionlevels, so that'll have a big effect on how you feel!
The sadness I felt at the mention of decreasing or waiting on having a cup of green tea is hilarious. It is one of my go to drinks for comfort and to get in some fluids. Good thing I like herbal teas too lol
Really really loved how you broke this down so succintly and clearly! Thank you. I also appreciate that you mention the difference between foods that make you feel good and to have them without guilt vs avoiding foods that can be triggers for digestive distress. Such clarity. Again, thank you! This is a blessing :)
That was so helpful!!! I watched this while putting on my makeup, I’m going to go back through and take notes. My cycle symptoms are very aggressive. Whatever I can do to make it easier, I will do it.
So glad it was helpful!
Hi, Abbey! I enjoy your content! I just wanted to mention that not all people who menstruate identify as women, so a more inclusive term might be "menstruators," to refer to all people who menstruate, regardless of gender identification. Thanks! 😊
I feel like physically I always look my best around ovulation time.
👍👍
I noticed that about myself too. I think maybe it is a change in skin quality. Not sure.
Yup. Your body is basically saying “bro I am so ready to have a kid, look at how scrumptious I look”
fr tho i get more confident idk why
I love how you give nutritious food ideas instead of only saying to have a cookie or chips!! I love eating good foods all times of the month to help me feel good and occasionally having something super chocolatey!
My question is: if considering getting off birth control, what (if any) foods can help with the transition and balance hormones?
I'm wondering the same thing...
There is absolutely no need to apologise for using the word 'Women' when talking about our menstrual cycles! .. thanks for the amazing video :)
Hi Abbey!
Really insightful content, really enjoyed it! - It would be great if you could do a review on Autumn Bates, she’s a clinical nutritionist that’s making some wild claims regarding nutritional fasting and is causing quite a controversy. Would be great to have your insight!
Glad it was helpful. On the list!
Abbey Sharp Thank you Abbey! It would be much appreciated, I’m studying Dietetics and it really upsets me how some nutritionist UA-camrs are using their credentials to promote the wrong things.
We need more professionals like you who are raising the awareness of these dangerous behaviours! 🙏🏼🙏🏼🙏🏼
I appreciate that you recognize the need for more inclusive language in the description! I would also caution against using the female sex symbol (the circle with cross under it) to symbolize the period as well.
Abbey: go for a walk
Me, in the UK and terrified of the state of the lockdown: how about no
Lockdown does not stop you walking.
I know what you mean xxx
Lol, i'm in isolation with 'rona.
Thank you so much Abbey! I've been watching your videos for years, and as a woman also diagnosed with PCOS your content has really helped me. Loved this video
I'm so glad!
This helps a lot because I think I might be getting my first period-
Every once in a while I come back to this video to remind myself and get some ideas. I love it
omg i literally just got my period today. Thanks for this!
😊😊
Saaame
This made so much sense and also gave me permission to allow my cravings rather than push against. Thank Abby!
Ooo love this! Was wondering if you could do a video on balancing hormones, and getting our period back?! 🤍🤍
Thanks for the suggestion!
Also as for estrogen… many women are estrogen dominant and have a problem eliminating estrogen from their bodies. It’s important to be careful about the types of food you put in your body because of that. Particularly during the luteal phase. Sugar excess/ High insulin levels also lower sex hormone binding globulin, this dumps estrogen in your system and can contribute symptoms of estrogen excess like sore breasts, fibroids, and heavy menses. Refined sugar is also known for stressing your adrenal glands (which regulate cortisol, the stress hormone, and aldosterone, which controls your blood pressure) and your thyroid (which secretes hormones responsible for maintaining your metabolism, cognitive function and body temperature.) I’m not saying kick carbs, but having healthy natural carbs is really important.
I just did exercises. It feels so good just 30mins
I appreciate the effort you put in. I have PCOS and although I'm 25 and not planning on having kids soon, I was already bombarded by my obgyn by all the fertility options I have to consider when I want to have kids. Your videos are a great resource because most of us never consider or think about food and diet as a way to combat symptoms. thanks !!
Thanks for sharing. Glad it was helpful!
I always thought I was so weird for completely managing my food plans by the rhythm of my menstrual cycle. Like getting certain foods in anticipation of regular cravings, and there are foods I just can't eat in one phase, that are totally fine in another, for example. Thank you for giving me the feeling that it's not just me! 😅 💚💛🧡💙💜❤️
Glad it was helpful!
The only problem here is that the follicular phase doesn’t include the menstrual phase. 3 phases of the cycle is old news. There’s 4. Menstrual, follicular, ovulation and Luteal. It’s an important distinction as hormone levels are distinctly different during the menstrual, follicular, and ovulation phases. FSH, testosterone, and estrogen start to rise at the end of our periods building up to ovulation.
What about healthy fats? I've been craving so much nut butter!
Same here!
Me too
Violet Moon omg same
I'd guess it's related to your body craving more calories, and if you find that it doesn't severely worsen your cramps, it sounds like a great way to satisfy cravings!
Omg you posted this on the first day of my period, I needed this kind of content! Thanks xx
So glad it is helpful!
Would love to see a video about how all of this changes when on birth control. I usually don't get my period because I skip over the placebo pills.
Would love some food tips for dealing with or preventing hormonal migraines!
I just needed this❤️I will try before I become too moody and emotional 😭 Thank you so mich!
❤️❤️
This series will give so many people reassurance and feel more educated , carry on Abby we love you ! 💕
I'm so glad!
Hello Abbey, I was wondering if you could do a video about exercise during your cycle? 🤭🤍
as an afab person who isnt a woman i highly appreciate your addendum in the caption !!!
What???
I needed this cause I’ve my PMS has my cravings going nuts.
👍👍
Haven't been this early before! Perfect timing because I just got my period. As a Nursing student, I learned about and appreciate the notion of treating the body holistically. Definitely includes my nutrition; Assessing and altering my diet during this time of the month will definitely help me. I've also been exercising through it and haven't experienced cramps! Thank you for the informative video as always! We needed this!!! I'm looking forward to eating oatmeal now haha
You got this!
These were things i was really kinda wondering about so this is amazing!!
Glad it is helpful!
Top tip...take the contraceptive pill continuously to get rid of your period. I haven't had my period for nearly 15 years...best decision I ever made.
It's right before my period when I'm a bottomless pit! I don't want to be restrictive but not be crazy
This is me right now!!!
Abbey, can you do a video (or comment) on the debate about salt? The reason I’m requesting it is because, for years, I’ve intentionally limited my salt intake thinking having too much salt in my diet was bad for me, but after consultation from a doctor for symptoms I thought were related to an undiagnosed thyroid problem, it actually turned out to be related to low sodium! I’ve added a daily cup of broth to my diet and it’s made an incredible difference. Just an idea 😉
Hey Abbey! I was trying to look for one of your recipes today (sweet potato breakfast thing) but your blog is down! 😭 just letting you know in case you weren’t aware!
So sorry about that! Please check now, it should be up
I love your videos, Abby! So refreshing to see someone on UA-cam who isn’t promoting diet culture and who has legitimate knowledge and background in the science of nutrition!! I would love if you could review Daphne Debaat’s what I eat in a days!
I'm so glad! I'll have a look
I used to run marathons and if I could have scheduled them the day before my period it would have been optimal. All my life I heard negative stuff about PMS but I used to do long runs and they would be noticeably easier just before my period. But that's also when I get obsessed with fettuccine Alfredo. The average is not a rule.
Thanks for sharing!
feeling good as i started because i ate so many greens, beans, and fish today and dropped my tea as i drank 3 cups of green tea when she said it cancels out the iron absorption :(
The cool thing about the menstrual cycle is that we always get another cycle to apply what we learn!
@@CycleCoachAcademy that is true! that's a really great way of thinking, thank you :D
@@CycleCoachAcademy that is true! that's a really great way of thinking, thank you :D
@@CycleCoachAcademy that is true! that's a really great way of thinking, thank you :D
Notice the food cravings, when you said doughnut 🍩 I was like 😅🤤🤤🤤🤤🤤... I do love sweet potatoes and oats but sometimes all a girl really wants is to snack 🍪🍯🥜🍫🍭🍬🍦🥧🍰🎂🍩🥟🥠🍟🍔🥐😂 😂
Yum!
this is such a great video! I came here because I am recovering from an Ed and on my period and your talking about this subject puts me at ease to listen to my body :)
When you said "stage two... This is why we are more energized at this point " I exclaimed 'OHHHHHH' 😅 😅 It all makes sense now
absolutely love that there was a note on inclusive language in the description, as a transguy i felt a sudden ickyness at the non inclusive language at the start, but its really great to see people working on it and looking to change to be more accurate and inclusive with their language!
😊😊
@Alina McPhersonhey, you have your terms mixed up, easy mistake to make! i live in a male role, but was born with a functioning uterus and ovaries, so prior to medical intervention i had periods (and still do sometimes!) - this is why abbey is trying to use inclusive language by not exclusively referring to people who have periods as women
Am I the only one who when she said 3-6 days freaked out cause mines not within that time😅
Mine goes for 8 days
@@yasminamin1893 Same though
Estrogen levels are influenced by the presence of fiber in the diet. High-fiber equals low estrogen AKA reduced prostaglandins/ cramps. The trick is filling up on fiber foods and not meet dairy fatty foods.
Hi Abbey ! I LOVEEE all of your videos. Can you do a review about The Woman Code by Alisa Vitti and all of her recommandations on her platforms (Flo Living, Cycle syncing method) to help people with fertility problems, like PCOS, endometriosis, PMS, etc.
PS : I tried her recommandations and had a period after months without it, but it was too restrictive on the long run. Plus, I wasnt able to eat intuitively + having a ED history, this strict fertility diet was tricky for me. Do you have recommandations to regain periods with PCOS without cutting caffeine, dairy, gluten, soy, sugar ; all the foes in the wellness world atm (insert eye roll)...
I'll have a look
@@AbbeysKitchen Thanks :)
This video was very good, thank you so much, I try to organize my habits around my period cycle, because I think it will be more effective and kinder to myself to do so.
So I am very grateful for this powerful content, I learn a lot, and I will organize my meals a little different now ...
When coming off the pill what types of food, vitamins are optimal to help regulate hormones to get your regular cycle back
Have you watched my video on the pill and infertility? Definitely check that out
@@AbbeysKitchen no not yet! Didn't know there was one!
1. follicular phase- shed uterine lining 3-6 days (tired, sluggish, cramps): increase IRON, red meat, poultry etc + VIT C!!, go decaf (coffee n caffinated tea decreases iron absorbed), eat veggies n fruits, less processed food, take a walk, release endorphins
2. ovulation- egg down follopian tube: increased energy... move in a way that feels good, use this time to do prep food
3. luteal phase- cramps, headache, fatigue. NOTICE UR FOOD CRAVINGS, eat carbs with protein n fats, load up on fibre, ease the bloat by eating fresh foods, drink plain water...
👍👍
@@AbbeysKitchen AWWW :') THANK U FOR THE VIDEO
This was very interesting! Thank you! And you look beautiful in this dress :)
Thank you too!
Am I the only one that comes back to this video everytime I'm about to get my period?
Would drinking a glass of orange juice with a meal consisting of iron rich foods work?
Yep. That was an example in the nutrition class I took.
@@sodabread7956 thanks!
If you can try to make your own orange juice at home since the ones you get at the store are typically loaded with sugar.
Hi Abbey! I know this is an old video but I just wanted to request that when talking about those who get periods you use the words "people/individuals who menstruate" instead of "women". Not everyone who has a menstrual cycle identifies as a woman, and it's important that we recognize their struggles too! Other than that, this video is amazing and SO necessary! Thank you for your hard work!
Her: We deal with our periods every month. Me: *goes a year in between periods*
Have you had a doctor check that out? Going so long between periods is not healthy.
That would be so awesome 4 me!
I need to go grocery shopping and my aunt just arrived this morning, so this is perfect
I love your videos, I would just like it if there was more inclusive language to improve trans men and nonbinary afab people's access to this important information without getting dysphoria 🌈
Edit : I just saw what you wrote under your video and thank you ♡
"Aka THEY AINT NO BUN IN THE OVEN" lol first video I've seen from you and I already love you. You're the informative aunt I needed
“3. Go Decaf”
Me: 👁💧👄💧👁
Am I the only one that paused the video to get an iorn pill... Lol. Love ypur videos abby x by favorite my go to video when I actually go onto youtube. Cheers to you x
Why do you have a note apologizing for not having inclusive language?
People don't have periods WOMEN have periods, women menstruate! This is a physical anatomical biological phenomenon. It has nothing to do with gender identity. The menstrual cycle has always been and will always be a female experience.
OMG this is the video I've been looking for my whole life! Thank you Abbey!
What would you recommend for menopause? Just asking for someone I know.
You could look into a supplement/vitamin called Evening Primrose oil. I don't know much about it but iv heard it's good for balance of hormones and menopause x
My pms activates hard when my period is coming/here. I often catch myself in the middle of being angry, get confused, realize im pmsing, apologize to whoever i was or is shouting to that 'hey sorry i am pmsing in that moment and no i will not stop the anger anytime soon so plz bear with me'
Abby how the hell did you know I just started..... Yer a Wizard Abby
Omg same!!!!
wooo
You're one of the only UA-camrs I've seen that also thinks of us vegans I appreciate it! ♥️
I crave chocolates, anything related wirh sweets💕💕 im a hardcore fitness , but the first day always gets me. I just want to be in bed with a dozen of donuts 💕💕🤣🤣🤣
Best type of videos from you! Keep them coming! ❤️
❤️❤️