How to Treat Menstrual Pain with Food

by Affan Faisal Web Development

The degree of menstruation discomfort and cramps can be substantially affected by the diet.

Changing your diet and getting more activity to have numerous health benefits, including making your period less painful.

 

Fatigue, bloating, breast tenderness, abdominal cramps, mood fluctuations, and acne are just some of the side effects of menstruation. Even though some people have a tried-and-true solution they turn to whenever their cycle leaves them feeling less than stellar (looking at you, heating pad), dealing with these symptoms is truly a month-long task. Nutritional consumption is also important in controlling your menstrual cycle, among other aspects.

 

Why and how your nutritional needs vary during your periods

Hormonal health is just one aspect of why maintaining a good, balanced diet throughout your cycle is so crucial. Nonetheless, you may feel like you need an extra boost around your period because estrogen levels naturally decline around that time.

 

Low estrogen levels, which happen around menstruation, have been linked to increased inflammation, memory loss, and mood swings because of estrogen's role in regulating the immune system. In order to maintain positive mental and physical health during periods of low estrogen, it is recommended to have a diet rich in anti-inflammatory foods such as vitamins, minerals, antioxidants, and fiber.

 

The luteal phase, the time right before you get your period, is when the hormone progesterone is at its highest and the uterine lining is thickening in preparation for a possible pregnancy.

 

Because high progesterone levels have been linked to increased insulin resistance or glucose intolerance, it stands to reason that an over-progesterone body would feel a greater desire for sugary meals and seek out sources of more calories. Possible causes include progesterone-related fluctuations in blood sugar and low estrogen's negative effect on mood via reducing serotonin (the "happy hormone") synthesis.

 

Getting enough calories and the correct balance of carbohydrates and healthy fats is crucial for maintaining hormone production. Follow the guidelines below and you'll be well on your way to achieving the nutritional equilibrium essential for sustained mental and physical well-being.

 

Period-friendly foods

To alleviate period-related discomforts like cramping, nausea, exhaustion, and bloating, try incorporating the following items into your daily diet:

1. Consume flax

If you have menorrhagia or heavy periods, Vitti recommends eating flax seeds a few days before your period is due. According to her, this is because "it helps drain out excess estrogen that can contribute to excessive bleeding and clots."

 

Smoothies with ground flaxseed, or yogurt with fruit, are delicious and nutritious. It works wonderfully as a vegan alternative to eggs in baked items. Consult a female health specialist for any period issue.

2. Eat a lot of foods high in fiber.

Fiber is essential while you're bleeding. If you find that your energy drops during your period, it's best to stock up on nutrient-dense, easy-to-prepare foods like smoothies, one-pot meals, and sheet pan dinners instead of fast food and junk food. Oats, sweet potatoes, and avocados are examples of foods that are strong in fiber and nutrients and can help keep you feeling full longer.

3. Salmon

These fish, which are high in omega-3 fatty acids, have been shown to reduce inflammation and calm the uterus, therefore alleviating cramping. If you're looking for a dinner that's heavy in protein and B vitamins, grill some salmon or make some salmon sushi.

4. Dark chocolate

Most likely, you don't need me to tell you to go buy some chocolate. It's one of the most common suggestions for what to eat when your period rolls around. Dark chocolate, which is rich in antioxidants and magnesium, is a delicious and soothing treat.

 

Rather than eating candy with a lot of different ingredients, try eating something as simple as dark chocolate. These will provide no nutritional value and are therefore unnecessary.

 

 

5. Foods high in calcium

Calcium has been shown to reduce both the severity and duration of various emotional and physical signs of menstruation. Menstrual symptoms can range from cramps and bloating to extreme exhaustion and even spontaneous bouts of sobbing. Since calcium aids in the production of serotonin, taking it before your period can help you maintain your mood even as you deal with PMS and your period.

 

Blood calcium levels are related to estrogen levels. Bone resorption, in which osteoclast cells trigger the breakdown of bone minerals to release calcium into the bloodstream to maintain healthy calcium levels, is affected by the rise in estrogen levels that occurs around ovulation and immediately before your period (luteal phase).

 

So, to compensate for the loss of calcium when estrogen rises up throughout the monthly cycle, eat foods high in calcium around your period. Milk and other dairy products, seafood like pilchards and sardines, and bread and cereals enriched with calcium are also healthy choices.

Foods to avoid

Some meals can help reduce PMS symptoms, while others can make them worse.

·        Inflammatory or gas-producing foods are typical examples.

·        Highly processed foods, also known as ultra-processed foods, are an example of the type of food that should be avoided.

·        refined carbohydrates and sugary baked items made with white flour

·        Colon-irritating vegetables like cauliflower and Brussels sprouts

Conclusion

Modifying your diet in some ways can help you maintain your health during your menstrual cycle. If you are experiencing period pain and are concerned that consuming any of these items might make your symptoms worse, you should talk to your gynecologist in Lahore.

FAQs

1. Is it okay to eat ice cream when menstruating?

Arachidonic acid, found in dairy products like ice cream, raises levels of prostaglandins in the body, making cramping worse. If you suffer from severe menstrual cramps, you may choose to avoid cold ice creams during your period.

2. What factors contribute to the worsening of cramps?

The contractions of the uterine muscle are triggered by hormone-like molecules (prostaglandins) involved in pain and inflammation. Menstrual cramps tend to be more intense when prostaglandin levels are high.

3. How painful should periods be?

On average, women have mild to severe cramping for one to two days during their menstrual cycle. However, menstrual cramps affect a large percentage of women and can be so terrible that they make it difficult to go about their daily lives or participate in physical activity.

 

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Created on Jan 31st 2023 06:16. Viewed 190 times.

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