Can I Drink Milk During Periods?

Drinking milk during your period can have both benefits and drawbacks, depending on your body’s reaction to dairy. Here’s a closer look at how milk can affect your menstrual cycle and the considerations you should keep in mind.

Benefits of Drinking Milk During Periods

1. Calcium and Vitamin D:

• Milk is rich in calcium and vitamin D, which are important for bone health. Adequate levels of these nutrients can help reduce the severity of menstrual cramps and improve mood.
• Tip: Aim for 1,000 to 1,200 mg of calcium per day from all sources, including milk, during your period.

2. Protein:

• Milk provides a good source of protein, which can help stabilize blood sugar levels and provide sustained energy.
• Tip: Include milk in your breakfast or as a snack to maintain energy levels throughout the day.

3. Hydration:

• Milk contains a high percentage of water, which can help keep you hydrated and reduce bloating.
• Tip: Drinking milk along with water can contribute to your overall hydration needs.

For more details, check here and here.

Drawbacks of Drinking Milk During Periods

Lactose Intolerance:

• If you are lactose intolerant, drinking milk can cause digestive issues such as bloating, gas, and diarrhea, which can worsen menstrual discomfort.
• Alternative: Opt for lactose-free milk or plant-based milk alternatives like almond milk, soy milk, or oat milk.

Hormonal Content:

• Some concerns have been raised about the natural and synthetic hormones found in cow’s milk potentially affecting hormonal balance. While evidence is mixed, it’s something to consider if you are sensitive to hormonal fluctuations.
• Alternative: Choose organic milk or plant-based alternatives to avoid added hormones.

Inflammation:

• For some individuals, dairy can contribute to inflammation and worsen symptoms such as cramps and bloating.
• Alternative: Monitor your body’s response to milk and consider reducing or eliminating dairy if you notice increased inflammation.

For more details, check here and here.

How to Incorporate Milk into Your Diet During Periods

If you decide to drink milk during your period, here are some ways to include it in your diet:

• Smoothies: Blend milk with fruits, greens, and a protein source for a nutritious smoothie.
• Cereal or Oatmeal: Use milk in your morning cereal or oatmeal for added calcium and protein.
• Cooking: Incorporate milk into soups, stews, and sauces.
• Hot Drinks: Enjoy a warm glass of milk with a dash of cinnamon or turmeric for a comforting beverage.

Conclusion

Whether or not you should drink milk during your period depends on your individual tolerance and how your body responds to dairy. Milk provides valuable nutrients like calcium and vitamin D that can help alleviate some menstrual symptoms, but it can also cause digestive issues for those who are lactose intolerant or sensitive to dairy.

If you find that milk exacerbates your symptoms, consider alternatives like lactose-free milk or plant-based options. Listen to your body and choose the best option for your health and comfort during your period.

Reference

1. Ueno HM, Yoshise RE, Sugino T, Kajimoto O, Kobayashi T. Effects of a Bovine Lactoferrin Formulation from Cow’s Milk on Menstrual Distress in Volunteers: A Randomized, Crossover Study. Int J Mol Sci. 2016 May 31;17(6):845. doi: 10.3390/ijms17060845. PMID: 27258249; PMCID: PMC4926379.
2. Influence of dietary intake of dairy products on dysmenorrhea. Retrieved from https://www.researchgate.net/publication/44620629_Influence_of_dietary_intake_of_dairy_products_on_dysmenorrhea
3. Kim K, Wactawski-Wende J, Michels KA, Plowden TC, Chaljub EN, Sjaarda LA, Mumford SL. Dairy Food Intake Is Associated with Reproductive Hormones and Sporadic Anovulation among Healthy Premenopausal Women. J Nutr. 2017 Feb;147(2):218-226. doi: 10.3945/jn.116.241521. Epub 2016 Nov 23. PMID: 27881593; PMCID: PMC5265695.

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