Menstrual cramps are a common problem among a majority of women. Cramping during menstruation, which is also known as period pain, is normal up to a certain extent. However, prolonged and severe cramping pain in the lower abdominal region can throw a woman’s life completely out of gear. The best way to ease cramps during periods is to make some intelligent modifications in your regular diet routine. Incorporating foods like walnuts, toasted wheat germ and carrots can to a large extent provide relief from the agony of menstrual cramps. To know more about these beneficial foods, read on.
Here Are 7 Foods To Relieve Menstrual Cramps
Prostaglandin, a hormone which is produced in the uterus during menstruation, can lead to painful menstrual cramps. Consuming Omega- 3 fatty acid rich foods can ease inflammation (during menstruation) brought on by the release of this particular hormone. Walnuts not only taste good but they are an excellent source of Omega 3 fatty acids. A quarter cup of walnuts yields nearly 2.7gms of Omega-3 fatty acids. Ideally, women who suffer from PMS should consume a small fistful of walnuts every day.
Carrot is high in both soluble and insoluble fiber. A hundred grams of carrots yields 2.8 gms of dietary fiber. Medical studies indicate that consuming 20 gms of fiber during menstrual cycle can ease menstrual cramps to a large extent. Fiber combines with the hormone prostaglandin and removes it out of the body. Lowering prostaglandin levels can in turn ease painful menstrual cramps.
One of the best ways to ease painful menstrual cramps – a common gynecological problem – is to eat moderate amounts of flaxseeds. Flaxseeds are excellent source of lignans (a phyto-nutrient found in the hull of flaxseeds). Medical studies indicate that consuming lignan rich foods like flaxseeds can modulate the hormone levels during menstruation thereby easing inflammation and pain. Additionally, the EFA’s or essential fatty acids which are present in these tiny seeds can effectively block the excess production of prostaglandin (a hormone like substance) which is known to trigger pain during menstruation.
Consuming vitamin D rich food is an excellent pain relief strategy for menstrual cramps. Women who consumed foods rich in vitamin D are much less likely to report painful menstrual cramps as compared to those who did not have foods rich in this particular vitamin. Halibut, a fatty fish, is one of the best food sources of Vitamin D. A hundred grams of halibut yields a whopping 1097 IU of vitamin D. Vitamin D helps to lower the production of the hormone prostaglandin – which is commonly associated with inflammation and pain during menstruation. Vitamin D also lowers the incidence of menstrual cramps by reducing the production of inflammation causing cytokines.
Sunflower seeds are excellent dietary sources of Vitamin E, a fat soluble vitamin. Consuming one hundred grams of roasted sunflower seeds yields almost 36.3 mg of this particular vitamin. Studies show that a diet that is high in vitamin E can reduce the duration and severity of period pain. Vitamin E eases menstrual cramps by blocking the production of the physiologically active lipid compounds which are known as prostaglandins.
French beans are packed with numerous health imparting nutrients. French beans are rich sources of the mineral magnesium. Consuming just one hundred grams of French beans provides you with nearly 25 mg of this versatile mineral. Magnesium helps to ease menstrual cramps by relaxing the uterine muscles
Toasted wheat germ contains high amounts of zinc (16.7 mg per 100g). Zinc helps to reduce cramping pain during the monthly menstrual cycle by enhancing blood flow to the uterus. This mineral also lowers severe muscular contraction inside the uterus. This in turn helps to ease painful cramping during menstruation.