Foods that can help reduce menstrual pain

Periods are a monthly occurrence for women. Although timely periods are considered a sign of good health, the flow can cause significant discomfort, inconvenience, and pain for 3 to 5 days. The pain can sometimes become almost unbearable, making it difficult for women to go about their daily lives. The good news is that there are some simple, no-hassle remedies for period pain. This includes eating a nutritious diet. There are a few foods that can help to reduce period pain and discomfort and make your next period less painful.

Food That Help Can In Periods

Herbs and spices

According to research, certain herbs and herbal teas may help with period pain. These are some examples:

• cinnamon: may lessen cramping and flow
• fennel: helps with relieving pain and decreases the bleeding length
• cumin: helps with relieve cramps
• ginger: helps with relieving menstrual pain, nausea, and bloating
• sage: helps with relieve cramps
• chamomile: helps with relieving cramps and improves mood
• turmeric: helps with PMS symptoms

Oranges

Oranges are a delicious source of vitamin C, a potent antioxidant. Some researchers believe antioxidants can help relieve menstrual cramps, but the evidence is conflicting. Some of the studies examined in a recent literature review found a link between antioxidant supplements and period pain, but the evidence was not of high quality. However, there are many different types of antioxidants, and this study does not specifically address oranges. Oranges, on the other hand, have high water content and are therefore a good fruit for hydration.

Milk and milk products

The majority of milk and milk products, such as yogurt and cheese, are high in calcium. Some evidence suggests that calcium supplements may help with menstrual symptoms such as cramping, mood swings, and fatigue. However, because most studies did not look into the effect of calcium from foods, it’s unclear whether milk products can relieve pain in the same way. Most milk contains vitamins D, E, and magnesium, and many plant-based kinds of milk do as well. And there is some evidence that these nutrients when taken as supplements, may provide pain relief during menstruation. It’s unclear whether drinking milk will have the same effect. However, both dairy and plant-based milk can help you stay hydrated.

Strawberries

Strawberries have more than a day’s worth of vitamin C and about 3 grams of fiber per cup. Can strawberries, however, help with menstrual cramps? According to one study involving over 300 women, women who ate strawberries on a daily basis had fewer period cramps than those who did not. The researchers did note, however, that this finding was not statistically significant. As a result, the jury is still out on strawberries and menstrual cramps. But don’t let that deter you from including them in a healthy, varied diet.

Oats

Oats can benefit your health in a variety of ways, including alleviating period pain. Oatmeal is a tasty way to add fiber to your diet. Oats also contain zinc, magnesium, and vitamin B1. According to the findings of a meta-analysis, these nutrients may be beneficial for managing period pain when taken as a supplement. Given the scarcity of high-quality research, the researchers were careful not to draw any conclusions.

Chocolates

Enjoy chocolate if you find yourself craving it before or during your period. Dark chocolate (at least 70% cocoa) contains antioxidants, fiber, and essential nutrients such as iron, zinc, magnesium, and potassium. In one small study of 90 students, those who consumed 120 grams of dark chocolate per day reported less period pain. More research is needed to determine whether these findings hold up in larger studies.

Soaked Raisins and Kesar

Consuming raisins that have been soaked overnight, as well as drinking Kesar water (a few strands of saffron soaked in a glass of water overnight), has been shown to alleviate period pain, mood swings, and associated bloating.

Cruciferous vegetables

Spinach, kale, broccoli, cabbage, cauliflower, and other green leafy vegetables are examples of cruciferous vegetables. They are high in calcium and magnesium, both of which aid in period pain relief. Iron is also abundant in these vegetables. Because blood loss during your period can significantly lower your overall iron levels, it’s critical to include it in your diet.

Chamomile tea

Chamomile tea is a fantastic menstrual cramp treatment that can be enjoyed at any time. It has anti-inflammatory and anti-spasmodic properties, which can help relieve painful menstrual cramps. A cup of caffeine-free chamomile tea can help your body produce more glycine, which relaxes muscle cramps and acts as a nerve depressant.

Flax and Chia seeds

Anti-inflammatory omega-3 fatty acids, such as those found in ground flax, can help relieve severe period pain. There is clinical evidence that eating ground flax on a regular basis can actually shorten menstrual cycles. Similarly, chia seeds are high in omega-3 fatty acids. Ground flax and chia seeds can be mixed into oats, smoothies, and yogurt, or sprinkled on top of a healthy salad.

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