Diet and Nutrition Tips to Ease Menstrual Cramps

Menstrual pain is something too heavy for women to bear. Every month it becomes severe enough to interfere with our daily chores and even tends to last for one or more days as well. For some, pregnancy can take away the same but for some, it continues.

In the uterus, the muscles and blood vessels tend to contract resulting in cramps during a menstrual period. The hormone-like compound named prostaglandins is produced during menstruation on the uterus lining. The more the production the more severe will be the inflammation and cramps. The painful condition and inflammation in periods can be brought under control with medications like ibuprofen. During periods, a non-hormonal IUD works by producing inflammation causing an increased cramping including infection or pelvic inflammatory disease.

Manage period cramps with an ideal diet

The food diet that alleviates menstrual cramping is totally a healthy diet, rich in fruits and vegetables. Evidence is less clear when it comes to specific foods and drinks. Even supplement versions refer to have proven equally and the claimed foods. The effect of actual food is weighing a bit more than the effects of supplements.  

Here, in this blog, let's discuss a few of the foods and drinks that help with period cramps.

Turmeric

 It is a commonly used spice well established to ease the discomfort due to periods. It is a magical component that plays a role in reducing cramps during periods.

Milk and milk products

Great sources of calcium like milk, cheese, yogurt and other milk products help to alleviate menstrual syndromes. The equivalent calcium supplements can also help you with period cramps, fatigue, and mood changes. These sources have proven effective in helping relieve pain as the milk and milk products are also sources containing magnesium, vitamins E and D. Some evidence suggests these nutrients as such and taken as supplements provide pain relief during menstruation.

Oats

Oats, an easy-to-make quick meal is a great breakfast option and is extremely nutritious as well. It will eliminate the need for the next big meal, keeping you full for a longer period of time. It renders an ultimate relaxation to the blood vessels due to the richness of zinc and magnesium in oats. It also aids in promoting positive mental health by helping to reduce the chemical serotonin in your brain. So, this delicious oats recipe can help you reduce period pain.  

Anchovies

The most common addition to pizzas, salads and pasta dishes is anchovies. It is a small, cold-water fish rich in vitamins and minerals. Its omega-3 fatty acid, vitamin E and calcium content help a lot more in reducing period cramps. Studies have proven the importance of omega-3 supplements, it works as over-the-counter painkillers for period pain.

The combination of omega-3 and vitamin E supplements may be particularly beneficial for relieving period pain. Good sources of vitamin E like plant oils, seeds, and nuts would have the same effect. Besides reducing the discomfort in periods, omega-3s and vitamin E are great for your overall health. 

Ginger

Ginger was found very effective in soothing your mind and bodily senses together removing the feelings of nausea and vomiting. It is a magical spice to reduces period pain and makes you feel rejuvenated when you enjoy your lunch or dinner or whatever.

Also Read: Role of Supplements in Women’s Health and Wellness

Final Thoughts

The best way to get relief from cramps and bloating is to eat regular healthy meals and it works better than the period pain supplements. Avoiding dehydration and engaging in light exercises can be beneficial in making your periods less painful.