Period cramps can be a real pain, but there are simple methods you can adopt to keep them at bay. You don’t have to seek medical advice from a specialist or resort to herbal remedies. The easiest way is to just alter your diet. Here are 5 everyday foods that you can incorporate more of into your diet, to reduce menstrual pain.
1. Salmon
Salmon is rich in Omega 3 fatty acids, which is known to produce ‘good’ prostaglandins. ‘Good’ prostaglandins help to reduce inflammation, swelling and menstrual pain. Studies have repeatedly shown that women who suffer from a lack of Omega 3 fatty acids are more likely to experience more pain during their period. An excuse to eat more sashimi! However, if you are not much of a fan of fish, you could try consuming flax seeds or pumpkin seeds, as they too are high in Omega acids.
2. Vegetables
Brassica Vegetables include broccoli, kale, cauliflower, brussel sprouts, cabbage and turnips. These vegetables have a substance called carbon-3-inositol, which aid the regulation of estrogen activity. Carbon-3-inositol also helps in reducing bloatedness and menstrual pain. It’s time to stop picking out your new favourite vegetable- Tau Geh.
But if you really dislike brassica veggies for its tastelessness, you can consume more dark leafy veggies instead. Spinach is one good example, as it is rich in both Vitamin B6 and Magnesium. Vitamin B6 is great for reducing bloatedness and regulating mood swings. Together with magnesium, it helps in producing ‘good’ prostaglandins, which relax blood vessels in the uterus, reducing menstrual contractions and cramps.
3. Milk
Milk is rich in calcium and Vitamin D, which both aid in the maintenance of muscle tone and act as a muscle relaxant. Calcium and Vitamin D not only help to ease menstrual cramps, but are also good for relieving dysmenorrhea symptoms. Other sources rich in calcium include yogurt and cheese. As for the lactose intolerant, fret not, as you can turn to alternatives like nuts, soya and even sardines.
4. Pineapple
The enzyme Bromelain is found in pineapples, and is known to be effective in relaxing muscles and producing ‘good’ prostaglandins, which help to ease menstrual cramps. It is also known for being a natural blood thinner, and its anti-inflammatory properties.
5. Brown Rice
Period cravings is no stranger to us, and most of the time, it will be for sugar and simple carbohydrates. To spike and maintain your energy level, try reaching for complex carbohydrates instead. This includes brown rice, oatmeal and wheat pasta. Brown rice however, is the one of the better alternatives, as it also rich in magnesium, which is great for the prevention of water retention and bloatedness, thereby reducing menstrual pain.
So here’s 5 everyday foods that can help you to keep those period cramps at bay. These foods are definitely easy to find and add into your current diet, no sweat needed. Give them a try! And good luck to you, ladies!
This is an article written by PSLove, for Made Real. PSLove is the company behind MenstruHeat, a heat therapy patch that is effective in relieving menstrual cramps and backaches.