Menstrual cramps are throbbing or cramping pains in
the lower abdomen. Many women experience menstrual cramps just before
and during their menstrual periods.
For some women, the discomfort is merely annoying. For others,
menstrual cramps can be severe enough to interfere with everyday
activities for a few days every month.
Menstrual cramps may be caused by identifiable problems, such as
endometriosis or uterine fibroids. Treating any underlying cause is key
to reducing the pain and there are many dietary
adjustments you can make to help prevent and treat cramping during your period.
Although
dietary adjustments can certainly have an impact on the severity of menstrual
cramps, keep in mind that changes to your diet may take weeks or months to have
measurable effects.
However, dietary changes are long lasting, relatively easy
to implement, and contribute to other aspects of your health, unlike many over
the counter and prescription pain medications.
There
are a few general guidelines to follow that you may have heard of already.
First, caffeine and alcohol have been found to exacerbate menstrual cramp pain.
Cut out coffee, caffeinated tea and alcohol immediately before and during your
period and opt for herbal teas and water instead.
Additionally, steer clear
from excessive salt intake during your period because bloating and water
retention can worsen menstrual pain and cause you to feel dehydrated.
Exercise can also help relieve stress and
tension all throughout the month, but it will also promote blood circulation
and reduce menstrual cramp pain during your cycle.
Finally, eating smaller
portions more frequently throughout the day can help you stay energized during
your period, which will help you get up, move around, and show your symptoms whose
boss.
Prostaglandins,
the substances responsible for many menstrual symptoms, are part of the
inflammation response. They’re believed to temporarily disrupt blood and oxygen
flow to the uterus, resulting in pain, cramping, swelling, and stiffness. Sound
familiar?
Fortunately, the following nutrients can reduce the production of
prostaglandins and speed up the elimination of these substances.
Not only will
these nutrients help you fight menstrual cramps, but they also help you meet
recommended dietary guidelines and promote your overall health.
- Calcium
is known to relieve muscle tension, which triggers menstrual cramps. Eat
plenty of dark, leafy greens such as kale and broccoli, and try
incorporating low fat milk and yogurts into your diet
- High fiber vegetables, fruits, beans, whole
grains, and other plant foods can reduce menstrual pain because they help
to absorb and eliminate prostaglandins. Acting as a sponge, fiber soaks up
these substances in the liver and carries them out with other waste. Good
sources of fiber include brown rice, whole-grain bread, broccoli, spinach,
carrots, kidney beans, peas, lentils, and assorted fruits.
- Anti-inflammatory
omega-3 fatty acids, found in cold-water fish (salmon, cod,
and halibut), flax seed, and walnuts, help to reduce the production of
prostaglandins. This prevents hormone cycling, a major cause of menstrual
cramp pain.
- Vitamin
E may inhibit prostaglandin synthesis,
thereby preventing inflammation and cramping. Good sources of Vitamin E
include sunflower seeds, almonds, and peanut butter.
- Vitamin
B6 helps to reduce pain and is found in
high concentrations in bananas, lentils, chickpeas, oatmeal, lean beef,
and chicken breast.
- Zinc
has been shown to reduce premenstrual pain and bloating and is found in
oysters, red meat, and poultry.
- Magnesium
deficiency can worsen menstrual cramps. The severity and duration of
menstrual cramps can be reduced by restoring magnesium to normal levels
via the consumption of cashews, wheat germ, and pinto beans.
- Vitamin
B3, also known as niacin, was cited in one
study as responsible for cramp reduction in 90 percent of symptomatic
women by reducing uterine artery spasms. Good sources of niacin include
bran, tuna, paprika, and sun dried tomatoes.
Natural
food that helps to reduce menstrual cramps:
Banana: Anecdotal evidence suggests
that bananas may help reduce cramps associated with menstruation. In addition
to being a rich food source of anti-cramping nutrients such as vitamin B6,
bananas are loaded with potassium which helps reduce water
retention.
This is great news if you often experience bloating during
menstruation. Enjoy bananas plain as a simple snack, mix with non-fat yogurt,
slice into cereal, or toss in a fruit salad.
Stay away from banana chips,
though; they are packed with calories and contain added fat and sugar.
Oats: Eating a bowl of oatmeal for breakfast is a great way to start a
day off right. Oats appears to have the anti-cramping mineral magnesium. It
appears to be one of the best sources of dietary for women who suffer from
painful periods.
Pineapple:
Pineapple contains bromelain, an enzyme that is
thought to help relax muscles and thus help with menstrual cramps.
Ginger: Ginger is basically a wonder root. It combats nausea and motion
sickness, and fights off pain with its anti-inflammatory proprieties
Pawpaw leaves: Take
6 Papaya Leaves and boil them in a liter of water for 15 minutes. Then add any
kind of juice that you like... let cool and drink one large glass 3 times a
day.
Every woman experiences menstrual pain and cramping differently.
For various women, some of the strategies listed above provide more relief than
others. Leading a healthy lifestyle throughout the month may provide you with
the best results.
- Remain Healthy