Contributed by: Healthians Team
Introduction
Dysmenorrhea, sometimes known as menstrual cramps, is characterised by throbbing or cramping in the lower abdomen.
Period pain is unique to each individual. Some women experience menstrual cramps right before menstruation, while others experience them during their periods.
Similarly, there is a disparity in the intensity of pain felt. For some women, menstrual cramps are only bothersome, whilst for others, they are severe enough to interfere with work and daily activities for a couple of days each month.
And some people are completely unaffected by any uncomfortable symptoms.
However, guess what? There are a few meals that may assist to alleviate cramping.
Although there is a lack of research in this area, it seems some people may find consuming the below foods helpful.
When you’re dealing with agonizing period pain, what you eat can definitely help. There are a ton of delicious foods that help a significant reduction in pain intensity.
Peppermint
Peppermint has numerous nutritional benefits and is hence employed in a variety of home treatments for various ailments.
Peppermint contains menthol, which helps to reduce muscle spasms and thus severe stomach cramps.
It may also aid in the reduction of uterine contractions, alleviating period discomfort.
Lemon juice
Lemons help with period pain relief, thanks to their content, including calcium and magnesium.
Both of these nutrients help in combating period pain.
Along with that, lemons also contain fibre, which makes them a great food for preventing muscle spasms.
Ginger
Ginger has both culinary and medicinal properties. It’s now widely used as a home cure for a range of diseases, including menstrual cramps.
A study has pointed out that women that drank ginger tea during the first few days of their period reduced their abdominal cramps.
Ginger contains pain-relieving as well as anti-inflammatory properties, which may help in dealing with both pain and bloating.
Dark chocolate
Dark chocolate can also be a powerful period pain fighter and may help to ease cramps, as it provides a magnesium boost.
According to an independent study, individuals with magnesium deficiencies were more likely to experience severe PMS symptoms.
Magnesium relaxes muscles and inhibits the formation of chemicals that cause cramping.
Avocado
Not only do avocados keep you feeling full for longer after eating, but they’re also a good source of magnesium.
Magnesium helps relax blood vessels in your uterus and stops painful contractions by reducing the prostaglandins that cause menstrual pain.
Avocados also regulate serotonin, which is why adding this fruit to your diet will help in reducing inflammation.
Spinach
Studies have shown that eating spinach may help with menstruation cramps.
Spinach is high in antioxidants, fibre, and a variety of other minerals, including magnesium.
You can eat spinach fresh or cooked, but care to wash it thoroughly.
Bananas
Bananas can reduce your bloating and cramping symptoms, as they are high in vitamin B6 and potassium.
They are also high in magnesium and calcium. That’s three of the four nutrients required to relieve muscle cramps!
It’s no surprise that bananas are a popular and rapid option for cramp relief.
Pineapples
Much of the pain associated with cramps are caused by inflammation. There is evidence that the inclusion of pineapples can actually lessen your inflammation and, hopefully, pain.
However, more research is needed before doctors can recommend them as effective treatments.
Kiwi
Eating more fruits like kiwi corresponded to fewer cramps and reduced menstrual pain.
Kiwi is rich in the enzyme actinidin and has long been thought to assist in the digestion of food proteins.
Eggs
Eggs contain vitamins B6, D, and E, which all act together to combat PMS symptoms.
They’re also high in protein, which is an added nutritional benefit for maintaining blood sugar.
Other lifestyle tips from experts
- Keep yourself hydrated
- Massaging your abdomen with essential oils to reduce pain.
- Give your body proper rest
- Reduce alcohol intake
- Try light exercising
Final thoughts
When it comes to cramping, it’s worth emphasizing the golden rule: avoid foods that can induce inflammation or GI discomfort, such as highly processed foods, foods high in sugar, soda, foods that cause gas and fried foods.
Also, if you have food sensitivities, avoid those foods that can trigger issues in your body, especially during your period.
Consult a gynaecologist if your periods are very painful or have been getting worse over time.
This could be a symptom of a more serious underlying health problem like endometriosis or uterine fibroids.
Also, it’s best to get a preventive health check-up, learn about your health status, make informed decisions ahead of time, and enjoy peace of mind.
