Khadijah Aliyu
For many women, the monthly menstrual cycle is more than just a biological process it comes with a mix of cultural myths, dietary restrictions, and sometimes, avoidable health challenges.
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While medical experts emphasize the importance of proper nutrition during menstruation, myths and misconceptions continue to shape what some women eat or avoid at that time of the month.
In recent years, non-governmental organizations have stepped in to challenge these myths and promote healthier practices.
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One such NGO is Population Services International (PSI) in Nigeria, which through its Menstrual Health Now (MH-NoW) initiative, advocates for safe and informed menstruation.
The project focuses on promoting awareness and providing solutions to menstrual health challenges, targeting girls aged 10 to 24 with accurate information and support.
According to the Kano State Support Officer for MH-NoW, the project is already being implemented in several Nigerian states, including 15 communities across Ghari, Tsanyawa, and Nasarawa local government areas in Kano.
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Despite these efforts, cultural myths remain influential.
Amina Abubakar, a 27-year-old student in Kano, recalls how she grew up believing certain foods must never be eaten during menstruation.
“In my family, they always told us to avoid eggs and meat when menstruating, because they said it causes heavy bleeding. So during my period, I stick to light meals like pap or rice without much protein,”
Similarly, Halima Abdullahi, a 35-year-old trader, shared her experience.
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“I was told to avoid cold drinks and beans whenever I’m menstruating. They said it worsens stomach pain.
Even now, I sometimes eat only tea and bread because I don’t want to feel uncomfortable,”
For both women, cultural myths and personal experiences have shaped dietary choices that often lack balance choices that may worsen fatigue, weakness, or mood swings commonly experienced during menstruation.
A consultant gynecologist Dr. Zainab Nurudeen explained that menstruation is a period when the body requires extra care, not restrictions.
“Many women lose blood during menstruation, which reduces their iron levels. Instead of avoiding meat, eggs, and beans, this is actually the best time to eat them.
Iron-rich foods help prevent anemia, while fruits and vegetables provide vitamins that ease cramps and improve overall well-being,”
Dr.Zainab further advised that women should eat balanced meals that include carbohydrates for energy, proteins for repair, healthy fats for hormonal balance, and plenty of water to stay hydrated.
“The myth that certain foods worsen menstruation is not scientifically correct. What women need is balance, moderation, and variety in their diet during this period,”
However, nutrition experts agree that balanced diets not only reduce discomfort but also boost energy levels and mental health.
Research indicates that,foods rich in magnesium (like leafy vegetables and nuts) can ease cramps, while omega-3 fatty acids (from fish) reduce inflammation.
According to experts, avoiding highly processed foods and excessive caffeine also helps manage mood swings and bloating.
While cultural beliefs continue to shape dietary habits during menstruation, women like Amina and Halima are beginning to question old myths.
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With the combined efforts of NGOs like PSI’s MH-NoW initiative, medical professionals, and better nutrition education, more women are being encouraged to embrace balanced diets that support their health during this natural cycle.
As Dr. Musa emphasizes, “Food should be a source of strength, not fear, during menstruation.”