Experiencing Period Cramp Discomfort? Discover 7 Foods That Alleviate Menstrual Ache, Including Chocolate!
Say goodbye to those monthly migraines on the couch! You're not alone in suffering from menstrual cramps, but with some dietary adjustments, you could find relief.
Cramps can be a pain, but the right nutrients can help! Inflammation is usually the cause, and luckily there are foods that can help keep that at bay. Here's a roundup of the nutrients that will help you win the battle against cramps.
Nutrients battling cramps
- Omega-3 fatty acids - These bad boys help keep inflammation in check. One study even found that supplementing daily for 3 months reduced menstrual pain intensity, making your pain less severe.
- Magnesium - Known as the relaxation mineral, this little nutrient could help reduce pain by lowering prostaglandins and relaxing uterine contractions. It can also help alleviate PMS symptoms since low levels of magnesium are linked to worsening symptoms.
- Vitamin B6 - This popular nutrient for cramps and PMS relief could help by boosting the production of neurotransmitters like serotonin and dopamine that help with pain relief and mood. Combined with magnesium, it might just be a powerful duo to calm those cramps.
- Iron - Depending on your flow, you can lose a lot of blood during your period. Not everyone needs extra iron, but lower iron levels can cause more painful cramps.
- Vitamin E - This fat-soluble vitamin could help make cramps more manageable if you take it consistently. A study found that taking vitamin E for 2 to 3 days before starting your period over 4 months lowered pain scores and reduced the need for pain meds while also lowering blood loss.
7 cramp-busting foods
Studies often focus on supplementing with nutrients, but you don't need supplements to get their benefits. Here are 7 delicious foods that are packed with these nutrients:
- Chocolate - Chocolate lovers rejoice! The nutrients in chocolate make it an excellent ally in the fight against cramps. It's rich in magnesium, a mineral that helps with muscle relaxation, and also contains polyphenols that reduce inflammation. And with period cravings related to drops in hormones and neurotransmitters, chocolate can help satisfy that sweet tooth. Opt for dark chocolate (70% cacao or above) for the best benefits.
- Blackstrap molasses - If you're in search of another treat to help with cravings, look no further than blackstrap molasses. It's a not-so-well-known source of magnesium and iron to help replenish your stores if you experience heavy periods. Try it on oatmeal or take it by the spoonful.
- Ginger - Ginger could help with inflammation and cramps as much as OTC pain relievers, according to one study. Even just taking ginger powder for the first few days of your period could help, based on a review of seven studies. Plus, it can aid with digestion and bloating. Enjoy ginger tea throughout your cycle, or consider taking supplements for consistent results.
- Salmon - A staple on any 'superfoods' list, fatty fish like salmon contains high amounts of omega-3 fatty acids to help reduce inflammation and menstrual cramps. Aim for 2 servings per week for best results. If baking salmon isn't your thing, canned wild salmon is another option.
- Walnuts - If you don't eat fish or aren't a fan of it, walnuts are another great source of omega-3 fatty acids. They're also a good source of fiber, making them a perfect snack or addition to oatmeal or a salad.
- Turmeric - The active form of turmeric called curcumin could help significantly with menstrual cramps, mood, and PMS symptoms. Use turmeric in your cooking for a start, but you may need to consider adding supplements to get enough curcumin to make a real difference.
- Leafy greens - Adding leafy greens to your plate could support a less painful period. They're packed with iron and magnesium to replenish any lost during menstruation, plus are high in fiber and contain essential nutrients for inflammation reduction. Try a variety of greens throughout the month, like kale, spinach, or swiss chard.
Other pain-relieving strategies
Diet isn't your only weapon in the battle against cramps. Here are some other drug-free methods to help you survive each month:
- Exercise - Studies show that regular exercise, including low-intensity workouts like yoga or higher-intensity ones like running, can help reduce period pain.
- Limit fried foods - Fried foods can add to inflammation. If you have cravings, try baking or even air-frying instead.
- Minimize alcohol - Your favorite sip doesn't have to be off-limits altogether, but consider cutting back if you're experiencing period pain. Alcohol can exacerbate painful periods and PMS symptoms by affecting hormones.
- Try acupuncture - A review found that acupuncture could reduce pain and period symptoms better than over-the-counter pain relievers. Plus, it's linked to improved relaxation and better sleep.
To sum it up
Chocolate might be your secret weapon in the fight against period cramps. Maintaining a balanced diet packed with these nutrients could help manage your monthly agony. Combine diet with regular exercise or acupuncture, and maybe you'll be able to ditch the heating pad for good!
Food and food benefits can play a significant role in alleviating menstrual cramps. The nutrient-rich foods, such as chocolate, blackstrap molasses, ginger, salmon, walnuts, turmeric, and leafy greens, can help reduce inflammation, ease muscle relaxation, and lower prostaglandins, contributing to pain relief. Additionally, avoiding alcohol and fried foods, exercising regularly, and considering acupuncture can further aid in managing cramps and period symptoms. As you retire each month, these strategies can help you bid goodbye to the pain caused by menstrual cramps.
