Women’s nutritional needs change during menstruation, pregnancy, breastfeeding and menopause. A woman’s reproductive life means that her nutritional needs differ greatly from those of a man.
With the popularity of crash dieting in Australia, nutritional deficiencies are common, especially among young women. Good nutrition means eating a wide variety of foods every day, which isn’t possible on a restrictive diet.
The interplay of hormones throughout a woman’s menstrual cycle affects her body and state of mind. Energy intakes are generally higher in the premenstrual phase and some women also have food cravings as their period approaches.
Eating high-protein foods every few hours can often temper or stop food cravings. This should not be done at the expense of other food groups, especially carbohydrates, which should form the basis of the diet.
Fluid retention is common in the days leading up to a woman’s period because certain hormones encourage the body to hold salt (sodium). The more sodium the body holds, the more fluid is retained in the tissues.
Other common symptoms of premenstrual syndrome (PMS) include moodiness, tiredness and constipation. Taking B-group vitamins, particularly vitamin B6, may help, but more research is needed to confirm this.
Light to moderate exercise, such as a 30-minute brisk walk each day, has also been shown to noticeably reduce symptoms of PMS.
