Menstrual cramps are the worst! They are not only painful but also cause fatigue and weakness to move around your daily routines. Many women face more complex conditions during the Period, these conditions are:
|Bloating||Mood swings||Water retention||Poor concentration|
|Irritability||Lower back pain||diarrhea||Breast tenderness|
Several studies have supported the evidence that adding certain food to your daily diet can help to alleviate the menstrual cramp. Focus on factors like diet, exercise, and Sleep to maintain a healthy lifestyle. Therefore, Diet is key to relieving Menstrual pain. Keep the habit of drinking water and fluids to keep yourself hydrated throughout the day.
Let’s get dig into some power-packed food that helps during Menstrual Pain:
- Get some Bananas:
Bananas are a good source of Vitamin B6 and rich in potassium, magnesium, and calcium. These are vital nutrients that relieve bloating and cramping. Bananas are rich in fiber that eases bowel movement and prevent muscle pain. So, to reduce the severity of menstrual cramps grab some bananas or make a banana smoothie.
- Indulge in Dark Chocolates:
Fulfill your sweet craving with dark chocolates without feeling guilty! Dark chocolates are a rich source of Iron and Magnesium. Several women suffer from anemia, a condition with heavy blood loss during the menstruation cycle. Eating Dark chocolates during menstruation cycles can help to fulfill the iron deficiency caused by blood flow. Whereas magnesium helps to relieve muscle cramps and boost muscle function.
2. Don’t forget Eggs:
Eggs are packed with protein along with vitamin D, B6, and E. Eggs are the best to treat premenstrual syndrome. Eggs can help to improve good cholesterol and regulate blood sugar levels. Eggs can be consumed in different varieties like boiled eggs, poached eggs, sunny-side up, and omelets are a few dishes.
3. Fish to the rescue:
Fish varieties like Salmon, tuna, Sardine, and oyster are rich sources of Omega 3 fatty acids. The supplement of omega 3 fatty acids helps to reduce inflammation in the body. Fish is a nutritious diet having vitamin D, which helps to absorb calcium, and vitamin B6 which controls mood swings during menstruation. Therefore, consuming fish reduces the intensity of menstrual pain.
4. Eat your Green leafy Veggies:
Green leafy Veggies are a vital source of fiber and other nutrients that help with all menstrual pain. Consuming a vegetarian diet can simply correspond to fewer stomach cramps and reduces pain in the lower abdomen. Green leafy vegetables like Kale, Spinach, and broccoli are packed with calcium and magnesium. The deficiency of calcium and magnesium in the body can induce contraction of muscle and body pain. Eating kale, spinach, and broccoli in the form of salad or smoothie can fulfill the deficiency of calcium and therefore prove beneficial to easing cramping pain.
5. Sip some Herbal Tea:
Herbal tea like Chamomile and raspberry leaf tea is a great beverage having anti-inflammatory properties, that help to reduce muscle cramps. Peppermint tea soothes the symptoms like nausea, diarrhea, and cramps. Whereas Ginger tea helps with nausea and stomach bloating.
6. Snack on Oats:
Oatmeal is perfect for breakfast as it is full of fiber, it’s not only delicious but also nutritious power-packed food. Oats are a good source of zinc and magnesium that relaxes the blood vessel and therefore reduce cramps. It helps to regulate serotonin, a chemical that carries signals between nerve cells in the brain, overall leading to mental health.
7. Stay Hydrated with Water:
Staying Hydrated during menstruation is equally important as it reduces the chances of bloating, water retention, and headaches caused by dehydration. The body loses some water during menstruation and therefore body becomes dehydrated which induces period cramps. Infusing water with lemon, strawberry, and mint can be a game-changer. If drinking water is getting difficult try eating water-based foods such as cucumbers, lettuce, celery, watermelon, or berries.
Food to avoid during Menstruation: Eating everything in moderation is completely okay. However, there is a certain food that should be avoided consuming during menstruation as it can worsen the symptoms of the period.
- Salt: Consuming excess salt intake can cause water retention and stomach bloating.
- Sugar: Consuming sugar in moderation is fine, but eating excess sugar can cause drops in energy levels triggering mood swings, depression, and anxiety during the period.
- Coffee: Caffeine can cause digestive issues and worsen pelvic pain. Limit your caffeine intake as it causes bloating and water retention.
- Alcohol: Consuming Alcohol during menstruation causes dehydration, which can worsen the symptoms of Premenstrual syndrome-like headaches, nausea, vomiting, diarrhea, and fatigue.
- Red Meat: During menstruation body produces prostaglandins, a condition of uterus contraction and shedding of lining. Red meat also contains a high level of prostaglandins therefore consuming excess may result in stomach cramps.
- Spicy Food: Consuming spicy food can cause stomach pain, diarrhea, and nausea.
To Conclude: Be specific about your diet during the menstruation cycle, as certain foods can ease the cramp while others can worsen the symptoms. If the pain persists, it could be a severe health issue, consult the doctor immediately. Always opt for nutrients dense food that helps with abdominal pain. Drink enough water because dehydration can worsen muscle spasms, resulting in more intense pain. Adopt a healthy lifestyle, do yoga, eat a healthy diet, and rest as much as you can.