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 and not 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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Anyway, I personally think that the less shallow folks out here may contemplate calling things “quits” or they at least distance themselves a bit from their partner (and what I’m referring to is serious relationships) due to all of the stress and strain that oftentimes comes with the holidays whether it be financial, familial, due to their tight schedules or something else.
Listen, I would hate for you and your man to miss the fun and happiness of experiencing this time of year, all because you are so overwhelmed or irritated that you can’t really enjoy it. That’s why I have a few practical tips for how to avoid allowing the typical holiday season stress from INFECTING your relationship.
Manage Your Expectations
GiphyUnmanaged expectations. If there is a main reason why the holiday season tends to be so stress-filled for so many people, I’d bet good money that this is the cause. And when you’re in a long-term relationship, expectations can manifest themselves in all sorts of cryptic and/or unexpected ways. You might have relatives who assume that you are going to be with them for Thanksgiving or Christmas when you have other plans in mind. You might be thinking that you are going to spend one amount for presents while your man is thinking something totally different. When it comes to scheduling, your signals may be crossed.
And you know what? To all of these scenarios, this is where clear and consistent communication come in. Don’t assume anything. Don’t dictate anything either. From now until New Year’s, mutually decide to check in once a week, just to make sure that you are both on the same page as it relates to the holidays and what you both are thinking will come along with it. The less blindsided you both feel, the less stressed out you will be. Trust me on this.
Set (and Keep) a Budget
GiphyOkay, so I read that last year, 36 percent of Americans incurred some type of holiday-related debt. Hmph. Last year, there was still some sense of normalcy in this country, chile, so I can only imagine what finances are gonna look like over the next several weeks. That said, since I don’t know a lot of people who don’t find being broke stressful, make sure that you and your bae set a budget and then stick to it this year — no ifs, ands or buts.
Because really, y’all — it doesn’t make sense to deplete savings and/or max out credit cards for a few days of giggles only to be damn near losing your mind because you don’t know how to make ends meet come Dr. Martin Luther King, Jr. Day.
And by the way, this tip doesn’t just speak to things like food and gifts; I also mean travel. If it doesn’t make a ton of sense (or cents) to be all over the place this year — DON’T BE.
Keep Matthew 5:37 at the Forefront
GiphyIf off the top of your head, you don’t know what Matthew 5:37 says, no worries, here ya go: “But let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No.’ For whatever is more than these is from the evil one.” That verse right there? Oh, it’s a boundaries lifesaver! I say that because do you see “maybe” or “I’ll think about it” in there? Nope. LOL. It says that you should tell people “yes” or “no” and leave it at that — and that complements Anne Lamott’s quote, “’No’ is a complete sentence” impeccably well. Yeah, you’ve got to remember that anything beyond a yes or no to a request is privileged information; you don’t owe anyone details or an explanation.
Besides, if you are really honest with yourself, when someone asks you something and you give a “Umm, let me think about it” kind of reply, more times than not, you already know what your answer is going to be — so why not let you both off of the hook? Give your response. Commit to that. And let everyone (including yourself) get on with their lives and schedules.
I promise you that when it comes to those holiday parties, you are pissing more folks off by not RSVP’ing or doing so and not showing up than just saying, “Thank you but not this year” off the rip.
Remember That Your Personal Space Is Privilege Not a Right
GiphyA friend of mine recently bought a new house and invited me over to come see it. He’s a single man with no children, so as I was taking in all of the space that he had, especially as I walked through his finished basement, I joked about relatives coming to live with him. “Hell no” and “absolutely not” were pretty much his immediate responses as he went on to say that some folks even had the nerve to be offended when he told them that he had no intentions on taking DNA in.
Ain’t it wild how people think that your stuff is their right? And yes, that brings me to my next point. Your home is your sanctuary space. If you want to host folks this year — cool. If not, ALSO COOL. Please don’t let folks (family included) guilt you into how they want you to act or even into what they would do if the shoe was on the other foot. You are not them — and as one of my favorite quotes states, “If two people were exactly alike, one of them would be unnecessary.” (A man by the name Larry Dixon said that.)
Hell, my friends? They know that I am good for sending them random things that they need or even want all throughout the year. Coming over to hang out at my pace, though. Uh-uh. Chalk it up to being a card-carrying member of the ambivert club yet I like keeping my living space personal — and I sleep like a baby, each and every night, for feeling that way.
Always remember that your space, your time, your resources, your energy and shoot, yourself period (including your relationship), are all things that are your own. You get to choose how, when and why you want to share them. The holiday season is certainly no exception.
Cultivate Some “You Two Only” Traditions
GiphyIt’s not uncommon for some couples to hit me up after the holiday season to “detox.” Sometimes it’s due to the financial drama (and sometimes trauma) that they experienced. Sometimes it’s because they allowed their relatives (especially in-laws) to get more into their personal business than they should’ve. More than anything, though, it tends to be because they didn’t get enough quality time together and so ended up feeling “disconnected.”
Please don’t let that happen. Listen, I’m not even a holidays kind of woman and yet, I will absolutely sit myself down with some hot chocolate and chocolate chip cookies to enjoy a Hallmark holiday film or two. Aside from the fact that most of them are lighthearted and sweet, I also like that they usually focus on couples loving on each other amidst all of the holiday beauty and ambiance — which is something that all couples should set aside some time to do.
Maybe it’s a vacation. Maybe it’s a staycation. Or maybe it’s my personal favorite, A SEXCATION. Whether it’s for a few days, the weekend or even overnight — don’t you let the holidays go by without setting aside time for you and your man to celebrate one another. Don’t you dare (check out “Are You Ready To Have Some Very Merry 'Christmas Sex'?”).
GET. SOME. REST.
GiphyI once read that 8 out of 10 people get stressed out over the holidays and 3 out of 10 lose sleep during to it — and when you’re stress-filled and sleep-deprived, that can absolutely lead to hypersensitivity, making mountains out of molehills and even not being in the mood for sex.
Your relationship can’t afford to go through any of this, so definitely make sure to prioritize rest. I don’t care how unrealistic it might seem during this time, sleep should never be seen as a luxury; it will always and forever be a great necessity.
That said, try to get no less than six hours of shut-eye in (check out “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand”) and even ask your bae to take a nap with you sometimes (check out “Wanna Have Some Next-Level Sex? Take A Nap, Sis.”). Not only will sleep help to restore your mind, body and spirit but, when it’s with your partner, it’s an act of intimacy that can make you both feel super connected, even in the midst of what might feel like chaos.
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Holiday season stress is real. Still, never give it the permission or power to throw your relationship off. Put you and your man first and let the holidays be what they are gonna be, chile.
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If, while on your continual journey to get the best out of your own tresses, you’d like to learn how to get them healthier than it’s ever been, I’ve got seven acids that are typically known for skin use that can be just as beneficial to your hair as well.
1. Salicylic Acid
When it comes to your skin, salicylic acid is beta-hydroxy acid that is great for your skin if you’re looking for something that will exfoliate it, clear out your pores and dissolve dead skin cells. In fact, this is why it’s an acid that is quite popular when it comes to treating acne.
Your hair will enjoy salicylic acid because, if you’re looking to remove product build-up, you want to soothe an itchy or irritated scalp or you’ve got some dandruff flakes that are totally driving you up the wall, salicylic acid has the ability to treat all of this. Either purchasing a shampoo that contains this ingredient or adding it to your favorite scalp scrub is probably the most effective way to get the most out of it.
Just make sure that if your scalp is sensitive or dry that you approach with caution. In these instances, it could end up irritating your scalp more than helping it out, so use a very little bit in the beginning to make sure that it vibes with you.
2. Lactic Acid
Lactic acid is an alpha hydroxy acid that can help to even out your skin tone as well as slow down the signs of aging. The properties in it help to do this by reducing hyperpigmentation and boosting collagen production in your skin as well as keeping it hydrated.
Why is it great for your locks? For one thing, lactic acid is considered to be a humectant. This means that it pulls water from the air so that your hair is able to remain moisturized.
Another thing that makes it a winner is the fact that lactic acid breaks down dead skin cells on your scalp (so that your hair follicles are able to flourish), it can help to soften and detangle your hair (making it a helpful addition on your wash days) and it also helps to protect your tresses from heat styling tools and UV damage. Applying a hair rinse that’s made up of part lactic acid and part water can work wonderfully (so long as you apply it once a month, tops; more than that might be too “intense” for your hair strands).
3. Glycolic Acid
Glycolic acid is a water-soluble alpha hydroxy acid that is actually made from sugar. Your skin will adore it because it smooths the appearance of fine lines and wrinkles, improves the texture of your skin, gently exfoliates, clears your pores and brightens up your complexion overall.
The reasons why you should consider this acid for your hair is because it helps to keep your scalp youthful (and yes, there is such a thing; check out “Your Scalp Ages Six Times Faster Than Your Face. Why It Matters.”), removes excess sebum (that could be clogging up your hair follicles) and it helps to keep your hair moisturized. Your best bet here is to make it a part of your pre-shampooing ritual.
4. Succinic Acid
Succinic acid is an acid that is made from sugar cane and contains antimicrobial and anti-inflammatory properties. Although it doesn’t exactly exfoliate (like many of these other acids do), it can still be beneficial to your skin when it comes to reducing the kind of irritation that is associated with eczema, decreasing the bacteria that leads to breakouts and keeping your skin pretty hydrated.
As far as your hair goes, this is an acid that is worth trying out because it helps to balance the sebum that is on your scalp, remove dead skin and product build-up that can irritate your scalp and clog your hair follicles and, succinic acid is also beneficial when it comes to reducing dandruff and helping to prevent hair loss. Most people tend to apply this as a serum.
5. Hyaluronic Acid
I’ve officially sung the praises of hyaluronic acid on this platform before. One example is via the article, “Why Your Skin, Hair, And Nails Need Hyaluronic Acid Like...Yesterday.” On the skin tip, hyaluronic acid is great because it deeply hydrates your skin, contains anti-aging properties and can even bring relief to vaginal (including vulvar) dryness.
Your hair will adore this particular acid because it aids moisture to it (including your hair follicles), will help to improve your hair’s texture and it also soothes scalp dryness, nurtures the cuticles of your tresses and decreases frizz. Using a serum rich in this acid as a pre-poo or as a leave-in conditioner is recommended.
6. Azelaic Acid
If you’ve never heard of azelaic acid before, this is your lucky day. It’s a dicarboxylic acid that, when it comes to skincare (and hair care) products, is usually synthetic. Anyway, if you are looking for a way to reduce inflammation, even skin tone after a breakout or if you want to use an exfoliant that will improve the texture of your skin overtime, you might want to give this acid a shot.
This one makes the list as far as your hair is concerned because, if achieving more inches is your current focus, azelaic acid might come in handy. That’s because it is able to strengthen your hair, thicken your strands and also stimulate hair growth from within your hair follicles.
7. Glutamic Acid
Glutamic acid is actually a type of amino acid. Skin-wise, it’s great for deeply hydrating your skin as well as protecting it from pollutants and damaging UV rays. Also, if you’re looking for an acid that treats skin dryness or “tightness,” this could be the answer to your prayers.
Since glutamic acid is also considered to be a humectant, it’s another acid that can moisturize your hair. As a result, it can decrease breakage while helping your hair to feel smooth and look shiny.
BONUS: Amino Acids
Speaking of amino acids and hair, please try to keep some amino acids in your diet at all times. The reason why is because, since your hair is made up of mostly protein (keratin, to be exact), amino acids are pretty darn effective when it comes to helping you to maintain the overall health and well-being of your hair.
Ones to prioritize include proline (it boosts collagen so that your hair strands can maintain flexibility); arginine (it increases blood flow to your hair follicles so that they can receive the nutrients that they need); cysteine (it helps to keep your hair follicles healthy); alanine (it helps your system to produce more collagen), and isoleucine (it strengthens the tissues that help to make up your hair strands). All of these are available in supplement form or you can use Google to see which foods contain them.
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Although it might initially seem odd to apply acid to your hair, as you can see, certain ones will work miracles for it. So, test them out to see which one tickles your fancy.
Hell, since they work for your skin as well — it’s a two-for-one deal that is worth every penny!
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