Foods That Can Ease Menstrual Cramp

Menstrual pain or cramps (dysmenorrhea) affect millions of women all over the world. Menstrual cramps are real pain. Yeah! They really are and every woman knows that. In fact, for most women, cramps do affect their mood. Menstrual cramps are caused by contractions in the uterus. This is cause by the release of hormone-like substances called prostaglandins. Prostaglandins is produced each month by the lining in a woman's uterus. Prostaglandins causes the uterine muscles to contract and expel fluids during menstruation. Prostaglandins can disrupt blood supply to the uterus, thus depriving the uterus of oxygen resulting in pain and cramping. 

Image courtesy of Ohmega1982 at FreeDigitalPhotos.net

Worth knowing is that there are many foods you can eat and also foods to avoid to ease cramping during your period. While food on its own may not get rid of your cramps, they can help suppress the pain of your menstrual cramps. For the foods to avoid, caffeine and alcohol have been found to aggravate menstrual cramp pain. Cut out coffee, caffeinated tea, and alcohol immediately before and during your period. Drastically reduce your salt intake during your period to avoid bloating, puffy and heavy feeling that is often associated with it. Reduce your sugar intake because eating foods high in sugar adds to your blood sugar fluctuations, resulting in mood swings and tension. Reduce omega-6 fats in your diet because excessive amounts of omega-6 can aggravate menstrual pain. Some of such foods are beef, whole-milk dairy products, sausages and burgers. Inflammatory prostaglandins is produced by these fats. Engaging in regular exercise can help relieve stress and tension all throughout the month and will also promote blood circulation and reduce menstrual cramp pain during your cycle.

Dietary adjustment

Eat foods that are rich in vitamin B6. Vitamin B6 helps the brain produce serotonin. It can improve your mood. It increase your energy levels and does minimize bloating. Vitamin B6 can be found in foods such as potatoes, bananas, fish, lentils, chick peas, oatmeal, lean beef, wild salmon, and chicken breast. To feel less bloated during your period drinking enough water can be effective. Excessive fluid retention is one of the main causes of congestive symptoms associated with cramps. When you drink enough water, your body will be able to release water and will not retain it. For those women who have sensitive and painful breasts during menstruation or before period, consuming almond can be beneficial. Almonds contain ingredients have the ability to lessen sensitivity and to reduce the symptoms of PMS.

Cucumber is is a natural diuretic, it stimulates urination and relieves symptoms and so should be included in your diet. Carrot juice or carrot soup can also relieve menstrual pain. You just have to learn how to prepare it. Consume foods that are high in omega-3 fatty acids. They have anti-inflammatory properties and may help reduce pain. Foods rich in omega-3 fatty acids are found in avocado, salmon, walnuts, oysters and flaxseed. They will help in eliminating the prostaglandin effect of cramp. 

Consuming foods which are rich in calcium can relieve cramping. Yoghurt is one of such food rich in calcium but may not be suitable because dairy products contain arachidonic acids, which increase the production of cramp-causing prostaglandins. It is preferable to choose non-dairy forms of calcium such as kale, broccoli, canned salmon with bones, cereals and juices. Green vegetables are high in calcium and can reduce menstrual pain because they help to absorb and eliminate prostaglandins.