Menstrual cramps, a physical problem that has daunted countless women, come every month as promised, disrupting our daily lives. Sometimes the pain is unbearable. Many people choose to be patient, but this is not the solution. The good news is that by adjusting your diet, you can effectively reduce menstrual cramps. In this article, we'll introduce you to three amazing foods that are not only delicious, but can also help you relieve menstrual cramps and make it easier to get through those days. You ready? Let's explore these tips for relieving menstrual cramps!
Common causes and symptoms of menstrual cramps
Menstrual cramps, also known as menstrual cramps, are a common problem that many women experience during their periods. Understanding the causes and symptoms of menstrual cramps can help us better cope with and alleviate the problem.
A common cause of menstrual cramps
Endometriosis
Endometriosis is one of the main causes of dysmenorrhea. Endometrial tissue is supposed to grow inside the uterus, but in endometriosis, these tissues can grow outside the uterus, such as ovaries, fallopian tubes, etc., causing severe menstrual pain.
Hormone imbalances
The menstrual cycle is regulated by hormones. If there is an imbalance in hormone levels in the body, such as prostaglandins that are too high, it can cause excessive uterine contractions, leading to menstrual cramps. Prostaglandins are pro-inflammatory substances whose elevated levels increase the force of uterine contractions, causing pain.
Uterine fibroids
Uterine fibroids are a common benign tumor that causes changes in the internal structure of the uterus, which in turn can trigger menstrual cramps. In particular, large fibroids tend to compress the uterus and increase the severity of menstrual pain.
Bone basin inflammation
Pelvic inflammation is usually caused by an infection and causes the tissues in the pelvis to become inflamed, which can trigger menstrual pain. Pelvic inflammation can not only cause menstrual cramps but also other complications such as infertility.
Genetic factors
Genetics also play an important role in dysmenorrhea. If the mother or sister has a history of severe menstrual cramps, the risk of menstrual cramps in the offspring is also increased.
A common symptom of dysmenorrhea
Pain in the abdomen
The most common symptom of menstruation is crampy pain in the lower abdomen, which usually begins a day or two before the period and lasts until the end of the period. The level of pain varies from person to person, with some people experiencing only mild discomfort while others experience excruciating pain.
Low back pain
The pain is often accompanied by lower back pain, which can radiate to the lower back and even interfere with normal activities and sleep.
Nausea and vomiting
Some women experience nausea and vomiting during menstrual cramps, which is related to fluctuations in hormone levels in the body, especially elevated levels of prostaglandins.
Headache and dizziness
Menstrual cramps can also cause headaches and dizziness, which are caused by physical stress and hormonal changes caused by pain.
fatigue
Constant pain and discomfort can lead to extreme fatigue and affect work and quality of life.
The importance of food therapy
Diet plays a key role in relieving menstrual cramps. By adjusting your diet, you can effectively reduce the occurrence and severity of menstrual cramps.
The role of dietary regulation
Anti-inflammatory effect
Certain foods have natural anti-inflammatory effects that can help reduce inflammation caused by menstrual cramps. For example, foods rich in omega-3 fatty acids, such as flaxseed and salmon, are able to reduce the level of inflammation in the body.
Balance hormones
Diet can help regulate hormone levels in the body. Magnesium-rich foods, such as spinach and bananas, help maintain hormone balance and relieve menstrual cramps. Magnesium not only relaxes muscles, but also reduces the frequency and intensity of uterine contractions.
Relieves muscle spasms
Certain foods can relieve muscle spasms and reduce pain. For example, ginger has analgesic and antispasmodic effects, which are effective in relieving abdominal pain during menstruation.
Scientific basis and empirical research
Several studies have shown that menstrual cramps can be significantly relieved with a sensible diet. For example, one study found that eating a diet rich in omega-3 fatty acids reduced the intensity and duration of menstrual pain [Study Source 1]. Another study showed that ginger was as effective as common painkillers in relieving menstrual cramps [source 2].
In summary, a reasonable diet has a significant effect on relieving menstrual cramps. Combined with scientific research and empirical data, we can better guide us to choose effective foods to help women stay away from menstrual cramps.
Three foods to relieve menstrual cramps
1. Ginger: A natural pain reliever
Ginger is a common kitchen spice that is prized for its significant anti-inflammatory and pain-relieving effects. The gingerol in ginger has anti-inflammatory properties and is able to reduce inflammation and pain caused by menstrual cramps.
How to use:
Ginger tea: Slice fresh ginger, add hot water and steep for 10 minutes, then add a little honey to taste. Drink 1-2 times a day to help relieve menstrual cramps.
Ginger soup: Add a few slices of ginger to the soup to add flavor and exert its medicinal effects.
Scientific basis:
Studies have shown that ginger can be effective in reducing the intensity and duration of menstrual cramps. One study found that ginger was as effective as ibuprofen in relieving menstrual cramps, but had fewer side effects.
2. Foods rich in omega-3 fatty acids: anti-inflammatory
Omega-3 fatty acids help reduce inflammation in the body and relieve menstrual cramps. These fatty acids are mainly found in certain fish, nuts, and seeds.
Recommended Foods:
Flaxseed: You can add a scoop of flaxseed meal to yogurt, salad every day.
Salmon: Consumed twice a week and enjoyed its health benefits with simple cooking.
Walnuts: As a snack, consume a small handful daily.
How to use:
Flaxseed yogurt: Sprinkle a scoop of flaxseed meal on top of the yogurt and stir well before serving.
Grilled salmon: Season the salmon fillets with a little olive oil, salt and pepper and bake for 15-20 minutes.
Scientific basis:
Several studies have shown that omega-3 fatty acids are effective in relieving menstrual cramps. They reduce pain and discomfort by inhibiting the production of inflammatory mediators in the body.
3. Magnesium-rich foods: Soothes muscle spasms
Magnesium is an essential mineral that relaxes muscles, reduces spasms, and is especially effective in relieving menstrual cramps.
Recommended Foods:
Spinach: Rich in magnesium, it is suitable for salads or stir-fries.
Almonds: Eating a small handful a day not only replenishes magnesium but also provides healthy fats.
Bananas: As a convenient snack, consume one per day.
How to use:
Spinach salad: Mix spinach leaves with olive oil, vinegar and a pinch of salt and serve.
Almond snacks: Eat directly or add to breakfast cereals.
Bananas: Easy and convenient to snack on or add to breakfast.
Scientific basis:
Magnesium has been shown to be effective in reducing menstrual cramps. Moderate daily intake of magnesium-rich foods can help soothe the smooth muscles of the uterus and reduce cramps and pain.
With a reasonable diet, the symptoms of dysmenorrhea can be effectively relieved. Ginger, omega-3 fatty acid-rich foods, and magnesium-rich foods are natural relievers for menstrual cramps. It is recommended to try these methods in combination with your personal eating habits to find the most suitable solution for your dysmenorrhea.