Randy Chandler
It is widely known that diet can have a significant impact on period symptoms. While some foods can help alleviate discomfort, others can make it worse. Dairy products, such as milk, cheese, and ice cream, are among the foods that should be avoided during periods. This is because they contain arachidonic acid, which can trigger menstrual cramps and cause bloating, gas, and diarrhea. Additionally, the artificial hormones in milk are believed to contribute to hormonal acne in women. As a result, it is recommended to limit cheese and other dairy products during menstruation and opt for alternative sources of calcium and protein, such as quinoa, lentils, and beans.
| Characteristics | Values |
|---|---|
| Should cheese be consumed during periods? | No, cheese is best avoided during periods as it can cause bloating, gas, and diarrhea. |
| Alternative foods | A homemade vegetarian crumb made with seeds (sunflower or pumpkin), nutritional yeast, garlic powder, and salt. |
| Other foods to avoid | Caffeine, salt, sugar, alcohol, spicy foods, red meat, refined carbs, chocolate, and fizzy drinks. |
| Foods to consume | Water-rich fruits, leafy green vegetables, chicken, fish, quinoa, lentils, beans, yogurt, tofu, bananas, lemons, oranges, broccoli, kale, and other calcium-rich foods. |
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What You'll Learn
Cheese alternatives
While cheese is not necessarily "bad" for periods, some people may experience negative side effects from consuming it during their period. This is because cheese is a processed food that contains salt, sugar, caffeine, and alcohol—all of which can potentially exacerbate period symptoms. For example, caffeine can cause erratic mood swings, and sugar can cause your glucose levels to spike and then crash.
If you are looking for cheese alternatives to consume during your period, there are plenty of options to choose from. Nutritional yeast is often used to give food a cheesy taste and can be added to pastas, soups, and other dishes. Some people also recommend adding ingredients with fats to your meals, like olives, avocados, pine nuts, sunflower seeds, walnuts, tahini (ground sesame butter), oils, and dairy-free dressings.
There are also many vegan cheese options available that are made with wholesome ingredients like nuts, seeds, tofu, oats, or beans. They are often thickened with starch or flour and flavoured with spices, herbs, and condiments. Some popular brands include Violife, Kite Hill, Nurishh, Miyoko's, and Trader Joe's. These vegan cheeses vary in their effectiveness as substitutes in different dishes—for example, they may melt well but lack the stretchiness of real cheese.
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Caffeine and mood swings
While cheese is not directly mentioned as being bad for periods, it is a processed food that contains salt, which is one of the foods to be avoided during menstruation. Cheese is also not a good source of magnesium, a mineral that may help with monthly symptoms like uncomfortable cramps and erratic mood swings. As such, a homemade vegetarian crumb made from seeds, nutritional yeast, garlic powder, and salt is recommended as a cheese topper alternative.
Now, let's discuss caffeine and mood swings. Caffeine stimulates the sympathetic nervous system and triggers the release of adrenaline. This means that consuming too much caffeine from coffee, energy drinks, tea, chocolate, or fizzy drinks can make you feel nervous, jittery, and anxious, as well as put pressure on your adrenal glands. Caffeine can also interrupt your sleep and cause issues with digestion and the absorption of nutrients, which can negatively impact your energy levels.
During menstruation, it is common to experience a dip in iron levels, which can lead to fatigue, bodily pain, and dizziness. Caffeine acts as a diuretic, causing you to lose vital fluids and nutrients through increased urination. This can worsen period cramps and increase the likelihood of suffering from mood swings. Therefore, it is recommended to cut back on caffeine and increase your water intake to stay hydrated and reduce the chances of experiencing negative period symptoms.
While caffeine can negatively impact mood swings, it is important to note that individual sensitivities to certain foods can vary. For example, some people may find that caffeine helps improve their mood and energy levels, while others may be more susceptible to the jittery and anxious effects of caffeine. Additionally, other factors such as hormone imbalances, stress, and nutritional deficiencies can also influence mood swings during menstruation.
To summarize, while cheese is not specifically mentioned as harmful during periods, it is a processed food with salt, and it lacks magnesium, which may be beneficial for mood swings. Regarding caffeine, its stimulating effects on the nervous system and adrenal glands, as well as its impact on sleep, digestion, and hydration, can exacerbate mood swings and other period symptoms. However, individual sensitivities vary, and other factors such as hormones, stress, and nutrition also play a role in mood swings during menstruation.
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Alcohol and blood sugar
While cheese is not explicitly mentioned as a food to avoid during periods, it is a processed food that can be high in salt, which can increase period discomfort. As a result, it may be beneficial to replace cheese with healthier alternatives, such as a homemade vegetarian crumb made from seeds, nutritional yeast, garlic powder, and a pinch of salt.
Now, here is the information on alcohol and blood sugar:
Alcohol can have both short-term and long-term effects on blood sugar levels. When alcohol is consumed, it is absorbed in the stomach and small intestine before being processed by the liver, which breaks it down with the help of specialised enzymes. The liver is the primary organ responsible for maintaining blood glucose balance, and alcohol consumption disrupts this process. As a result, alcohol can cause a temporary spike in blood sugar levels due to its high calorie and sugar content. However, this elevation is short-lived as the sugars are quickly absorbed.
The impact of alcohol on blood sugar levels varies depending on individual factors, such as the type and amount of alcohol consumed, whether it is mixed with added sugars, and if food has been consumed that day. Consuming alcohol on an empty stomach or several hours after a meal can lead to lower blood sugar levels. Additionally, drinking alcohol can impact sleep, which has been linked to dysregulated blood sugar levels. Chronic heavy drinking is a risk factor for Type 2 diabetes, and it can negatively affect metabolic health in the long term.
While light to moderate drinking may not significantly impact overall blood sugar regulation, it is important to note that people with diabetes are at a higher risk of experiencing adverse effects. Alcohol can cause dangerously low blood sugar levels (hypoglycaemia) in those with diabetes, especially if consumed during fasting or on an empty stomach. Therefore, it is crucial for individuals with diabetes to carefully manage their alcohol consumption and avoid drinking on an empty stomach or in excessive amounts.
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Dairy and bloating
Dairy products are a common cause of bloating. This is due to lactose, the natural sugar found in milk, which some people are unable to fully digest. People with lactose intolerance have low levels of the enzyme lactase, which is needed to process lactose. As a result, the sugar passes through the digestive system, drawing water into the gut and causing gas, bloating, and discomfort.
Lactose intolerance can vary from person to person, and some people may be able to tolerate certain dairy products, like yogurt and hard cheeses (e.g. Parmesan, Swiss, brie, camembert, and feta), which have lower lactose content than milk. Small servings of dairy (2 to 4 ounces) may also be tolerable for some. However, totally scrapping dairy from your diet can make lactose intolerance worse, as your body adjusts the amount of digestive enzymes it produces based on your regular diet.
If you are experiencing bloating and suspect dairy to be the cause, it is recommended to cut back on dairy for a week or two to see if your bloating improves. If it does, you can slowly reintroduce small amounts of dairy back into your diet, starting with low-lactose products. It is important to ensure you are getting enough calcium and vitamin D from other sources if you are reducing your dairy intake. Good sources of calcium include broccoli, kale, okra, collard greens, almonds, shrimp, calcium-fortified soy products (soy milk, tofu), and calcium-fortified juices and cereals. Salmon is a good source of vitamin D.
If you continue to experience bloating after lowering your dairy intake, it is recommended to speak to a doctor or dietitian. They can help determine if you are lactose intolerant and provide guidance on a dairy elimination diet if necessary.
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Processed foods
Instead of reaching for processed snacks, opt for whole foods like fruits and vegetables. These provide essential nutrients and can help reduce inflammation in the body, which is beneficial for easing menstrual cramps. For example, bananas are rich in magnesium, which is known to reduce the severity of period cramps, and they also contain natural sugars, so they can satisfy your sweet tooth without causing a spike in your blood sugar levels.
If you're craving something savoury, try nuts and seeds. These are also excellent sources of magnesium and healthy fats, which can help reduce inflammation and support overall health. Additionally, consider including leafy greens like kale, which is rich in calcium and magnesium, both of which can help ease muscle spasms and contractions associated with menstrual cramps.
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Frequently asked questions
Yes, cheese is considered bad for periods. Dairy products like milk, cream, and cheese are foods to avoid during periods. They are high in arachidonic acid, which can trigger menstrual cramps.
Caffeine, salt, sugar, and alcohol can cause discomfort during periods. Caffeine can cause erratic mood swings and increase discomfort and bloating. Sugar can cause a spike in blood sugar levels and increase cramping.
Alcoholic drinks should be avoided during periods as they can cause bloating, affect your blood sugar and fluid levels, and increase estrogen levels in the body, worsening period symptoms.
Dairy products are a major cause of hormonal adult acne in women due to the inclusion of artificial hormones in milk.
Bananas, oranges, broccoli, kale, and other fruits and vegetables can help decrease inflammation in the body and reduce menstrual cramps.
