What Should You Eat During Your Period?

During menstruation, it is advisable to consume foods such as red dates, longan fruit, lean meat, spinach, and brown sugar. These ingredients help replenish qi (vital energy) and blood, alleviate menstrual discomfort, and restore nutrients lost during this period—thereby supporting women in navigating their menstrual cycle more comfortably and steadily. If persistent physical discomfort occurs during menstruation, prompt medical consultation is recommended.

1. Red Dates: Rich in iron and various vitamins, red dates support the replenishment of qi and blood depleted during menstruation and help alleviate fatigue caused by qi and blood deficiency. Their mild, warming nature makes them gentle on the digestive system, which tends to be more sensitive during menstruation—making them suitable for moderate daily consumption.

2. Longan Fruit: Packed with multiple essential nutrients, longan nourishes the heart and spleen while enriching qi and blood, thereby relieving symptoms of physical weakness, fatigue, and pallor commonly experienced during menstruation. Its gentle, warming properties make it ideal for easing menstrual fatigue and meeting the body’s restorative needs during this time.

3. Lean Meat: A source of high-quality protein and bioavailable iron, lean meat is easily absorbed by the body and helps offset nutritional losses incurred during menstruation. It supplies essential energy, improves feelings of weakness and lethargy, and places minimal strain on digestion.

4. Spinach: High in iron and dietary fiber, spinach helps counteract menstrual discomfort stemming from iron deficiency and supports healthy metabolism. Moderate intake promotes intestinal health and helps prevent constipation—a common issue during menstruation due to prolonged sitting.

5. Brown Sugar: Brown sugar has a warming effect on the body and promotes smooth circulation of qi and blood, helping ease sensations of coldness, mild heaviness, or dull distension in the lower abdomen during menstruation. Dissolved in warm water and consumed as a beverage, it warms the abdominal region and relaxes bodily tension—making it an ideal daily drink throughout the menstrual period.

During menstruation, maintain a pattern of eating smaller, more frequent meals; avoid raw, cold, or spicy foods; incorporate gentle physical activity to promote circulation and relaxation; keep the abdomen warm; and adhere to regular sleep-wake cycles to support optimal menstrual health.