What to Eat during Period: Nutrition that Alleviates Menstrual Pain.

What to Eat during Period: Nutrition that Alleviates Menstrual Pain 

Once a woman's menstrual cycle becomes irregular, it is easy to experience menstrual pain. If the menstrual blood can flow smoothly and cleanly, not only will it alleviate menstrual pain, but it will also prevent any impact on gynecological health. This article will tell you what to eat during menstruation. What should you drink to relieve pain during menstruation? What is an effective pain relief drink during menstruation? How can you ensure that menstrual blood flows cleanly? Let's make every monthly period more comfortable.

In this article, we explore how nutrition affects the menstrual cycle and provide tips on what to eat and what to avoid during menstruation. We also highlight some other remedies that can alleviate menstrual pain and discomfort. And lastly, we'll show you how chicken essence is a natural supplement that can be consumed during and after the menstrual cycle to aid in recovery. 

Dripping chicken essence is the essence of chickens that are placed in a clay pot, high-temperature steamed, and slowly simmered. The small molecule of high-quality protein is easily absorbed by the human body, and it can help regulate the body's constitution and nourish and strengthen the body. Adding traditional Chinese medicine ingredients to the dripping chicken essence product, the taste is as flavorful as chicken soup, and it is more widely accepted compared to other nourishing soups.

A gentle reminder of what to eat during your period.

A gentle reminder of what to eat during your period.

Body Changes during the Menstrual Cycle

The menstrual cycle is a complex process that involves a variety of physical and hormonal changes in the body. These changes are regulated by the reproductive hormones estrogen and progesterone, and they can vary from woman to woman.

The menstrual cycle typically lasts about 28 days, although it can be shorter or longer depending on the individual. During this time, the body prepares for a potential pregnancy by thickening the lining of the uterus. If pregnancy does not occur, the lining is shed during menstruation. This is why it’s important to consume foods that are rich in iron, protein, and other essential nutrients during the menstrual cycle. Other common symptoms of the menstrual cycle include breast tenderness, bloating, headaches, and mood swings.

What Food to Eat During Your Period?

Besides providing physical comfort, eating the right foods during menstruation can have a major impact on your overall well-being. Stocking up on nutritious ingredients that fuel your body is key when you're battling so much fluctuating energy, hormones, and moods. 

Depending on the type of symptoms you may experience – from soaring cramps to acute fatigue – there are certain types of food to eat during periods that sometimes offer extra relief from the notorious chronic period pain many women dread. Therefore, making mindful yet effective dietary choices may be the solution to overcoming the strain and discomfort traditionally linked with the monthly cycle. Here are some of our recommendations on what to eat during the period.

  • Cruciferous Vegetables - Leafy greens in your diet can provide essential nutrients, such as B vitamins, fiber, magnesium, and calcium which can reduce bloating, cramps, and fatigue. Cruciferous vegetables such as broccoli and cauliflower contain compounds that aid in the detoxification of excess hormones in the body.

  • Ginger - Another excellent food to incorporate into your diet during your period is ginger. It has anti-inflammatory properties that can help ease menstrual cramps and bloating. Ginger is known to have a calming effect on the digestive system which can reduce nausea and vomiting commonly associated with menstruation.

  • Nuts -  A great source of protein, healthy fats, and minerals that can help regulate mood swings and reduce emotional symptoms associated with PMS. Furthermore, they are a convenient and easy snack that can be eaten on the go.

  • Fish - Especially fatty fish like salmon are loaded with essential fatty acids that can help reduce inflammation and balance hormones. Fish is an excellent source of vitamin D which can aid in the absorption of calcium and promote strong bones.

  • Hot milk -  Hot milk can provide comfort and relaxation during menstruation. Milk contains calcium, magnesium, and tryptophan which can alleviate PMS symptoms and promote better sleep.

  • Chicken Essence -  Tian Yuan Xiang's Drip Chicken Essence is made from naturally free-range black-feathered chickens that are not injected with hormones or given medication. They are raised on slopes with superior natural conditions, and they are slowly simmered without the addition of water or other chemical additives. It is rich in high-quality small-molecule proteins that are easily absorbed by the human body. During the simmering process, the proteins are hydrolyzed into amino acids, including nucleotides and branched-chain amino acids, which are essential for the human body. It is worth mentioning that branched-chain amino acids cannot be synthesized by the human body and must be obtained through food. Not only does it help in the formation of proteins and muscles in the body, but it also accelerates muscle recovery, reduces fatigue, and enhances physical strength.

A plate of healthy food to eat during your period.

A plate of healthy food to eat during your period.

Food to Avoid During Period

It is essential to keep an eye on your diet as certain foods can exacerbate symptoms and while there is no one-size-fits-all approach to managing these symptoms, there are certain types of food that you need to avoid during your period. 

Sugar and Artificial Sweeteners

Consuming too much sugar and artificial sweeteners can disrupt your blood sugar levels and trigger sugar cravings. This can lead to increased irritability, fatigue, and mood swings. Too much sugar and artificial sweeteners can lead to inflammation, which can exacerbate cramps and other menstrual symptoms.  Instead, opt for natural sweeteners like honey or maple syrup, or satisfy your sweet tooth with whole foods like fruits.

Raw Food

While raw food can be healthy, it can also be difficult to digest, especially during your period. When you're on your period, your body is already working overtime. Raw food requires more digestive energy to break down, which can lead to gastrointestinal issues like bloating and indigestion. Instead, opt for cooked, easily digestible food like soup, stew, and steamed vegetables.

Icy Food and Drinks

Consuming ice-cold food and drinks can cause blood vessels to constrict which can reduce blood flow to your uterus and exacerbate cramps. Icy food and drinks can also interfere with digestion, making it harder for your body to absorb nutrients. During your period, go for warm or room-temperature food and drinks that can help soothe cramps and reduce bloating.


Managing menstrual discomfort is not only about painkillers and medications but also about making sure your diet is balanced and nutritious. So aside from our recommendations on what to eat during your period, here are other cramp remedies to help ease your period:

1. Exercise

When you engage in physical activity, it releases endorphins, which are hormones that help to counteract pain. Exercise can increase blood flow and improve circulation to the uterus, helping to reduce cramping.

2. Heat Therapy

This can be done easily by taking a warm bath or applying a heating pad to the lower abdominal area. The heat helps to relax the tense muscles and soothe the pain, providing significant relief to menstrual cramps. 

3. Relaxation Techniques 

Practicing relaxation techniques such as yoga, meditation, or deep breathing exercises can help reduce stress and tension. By reducing stress and tension, you can help calm your muscles and minimize cramping. 

4. Incorporate Chicken Essence into your Diet

Busy modern people can also supplement with appropriate nutritional supplements as an aid. Tian Yuan Xiang's Drip Chicken Essence is carefully formulated by professional Chinese medicine practitioners, breaking free from the stereotypical impression that traditional Chinese medicine supplements are difficult to consume and have a bitter taste. Drinking our drip chicken essence is as flavorful and rich as drinking chicken soup. Women often worry about greasiness and high-calorie content when taking supplements, but our product undergoes multiple oil filtering processes, and each packet contains less than 20 calories, so there is no burden in terms of nutrition.

The Original Chicken Essence can be consumed during the menstrual cycle, while the "Chicken Essence for After Period" can be consumed after the menstrual cycle. Using Drip Chicken Essence as the base, it is supplemented with the Chinese medicinal herb "Hairyvein Agrimonia" to help strengthen uterine contractions and aid in the elimination of residual menstrual blood. "America Ginseng" helps replenish blood in the body. "Ginger" helps alleviate cold hands and feet and promotes blood circulation. It assists in gently regulating the body's constitution and nurturing the uterus for women.

It is crucial to note that every woman's body is different, and what works for one individual may not work for the other. Therefore, it is important to consult with a healthcare provider or registered dietitian to come up with a personalized nutrition plan that suits your specific needs.

With the right knowledge and eating habits, you can manage your menstrual discomfort with ease. By following the tips above, you can create a healthy diet plan that will help keep your body and mind in balance during your menstrual cycle.