Nutrition and Fitness Details Every Woman Needs to Read
Happy Women’s Herstory Month! Common questions I receive from my clientele are associated with nutrition and fitness connections to “that time of the month.” The primary blood nutrient is iron.
What is Iron?
Iron is a mineral found in many foods. The RDA (Recommended Dietary Allowance) for women ages 18 and older who cycle is 18mg/day. Women need more iron than men due to blood loss from monthly cycles.
What Does Iron Do?
Our bodies are “pumping iron.” Iron is a part of hemoglobin. Hemoglobin is the blood protein that carries oxygen through our bloodstream.
For a menstruating woman, cycle length depends on the source of body weight, such as muscle, water, bone, and body fat. Women with higher muscle mass and lower body fat have shorter periods to hold on to the iron needed for exercise.
Missed periods during pregnancy allow the mother’s blood to nourish her child with iron and other nutrients.
Missed periods also occur in women with eating disorders (anorexia nervosa and bulimia nervosa) as a way to hold on to iron and other blood nutrients.
Nutrition Connections to Your Period
“Do you know what good foods/snacks to have on your period? I eat craisins.” Cassandra T.
Excellent choice, Cassandra! Craisins and other dried fruits such as raisins, prunes, and dates provide iron. Iron is lost through blood during our cycles. Therefore, eating fun foods rich in iron is great to have during your cycle.
You can also eat unsalted nuts, natural nut butter, spinach, seafood (oysters especially!), beans, broccoli, and fortified grain products such as cream of wheat. Cream of wheat topped with nuts, dark chocolate, and dried fruits make an excellent choice to fulfill sweet tooth period cravings healthily!
Fun Fact: Pairing an iron-rich food with foods rich in Vitamin C help our bodies take in iron more effectively. For a savory, nutritious snack, pair iron-rich foods and Vitamin C-rich foods! Make homemade bean dip by blending drained, washed, and canned beans in a food processor or a blender with spices such as garlic powder, onion powder, cumin, and chili powder. Enjoy nutritious, Vitamin C-rich tomato salsa. Choose whole grain and low salt crackers to dip!
Fitness Connections to Your Period
“I HATE working out during my period. Any suggestions on keeping motivated while feeling crampy and bloated?” Camitha W.
Camitha, you are certainly not alone! Try relaxing, moderate activities such as walking and stretching. Try eating an iron-rich snack before your workout and an iron-rich meal after your workout. Hydrate before, during, and after your workout. Lemon and ginger tea would boost Vitamin C and alleviate stomach pain from cramps and bloating. After your workout, a hot, citrus-scented bubble bath and aromatherapy (candles and essential oils) would feel fantastic! These tips will help you stay motivated during your period.
In Conclusion…
It is an honor to share this information with you! Feel free to leave questions and comments below about this article. Feel free to share this article!
I am looking forward to reading your perspectives and answering your questions. More blogs are to come in the future! Thank you for your time today!
