Menstrual cramps are a common symptom of menstruation. This symptom usually begins days before or at the beginning of menstruation. If you are in extreme pain, you may have a condition called dysmenorrhea. Dysmenorrhea can be a sign of problems in the uterus or other pelvic organs, including premenstrual syndrome, endometriosis, or ovarian cysts. Talk to your doctor if you have extreme colic.
Foods to relieve menstrual cramps
Menstrual pain affects most women to some degree. If you are part of up to 15 percent of women who experience severe pain, it interferes with work or other activities for one or more days a month. Pain derives from chemicals called prostaglandins, which promote inflammation and play a role in constricting blood vessels and muscle contraction. They break down during menstruation, tightening the blood vessels in the uterus and causing painful muscle contractions known as colic. As part of a healthy diet, certain foods can help control symptoms. However, you should not stop going to the doctor to assess these severe cramps.
Fatty fish and flaxseeds for Omega-3
Fish and flaxseeds are the main sources of essential anti-inflammatory fats called omega-3 fatty acids. In a study published in the "International Journal of Gynecology & Obstetrics" in April 2012, young women prone to menstrual cramps consumed either an omega-3 fat capsule or a placebo for three months. The researchers found that the women who consumed the Omega-3s experienced significantly less severe pain than the placebo group. For potentially similar benefits, incorporate fatty fish, such as salmon, mackerel, and lake trout, or ground flax seeds , into your diet routinely. For added benefits to reduce inflammation, switch to sources of high saturated fat protein, such as fatty steaks and cheeseburgers, in your diet for grilled or baked fish. Ground flaxseeds are healthy additions to smoothies, yogurt, and baked goods.
Soy milk for isoflavones and calcium
Some women find that drinking soy milk helps reduce menstrual pain. It contains natural plant chemicals called isoflavones, which can act as estrogens in the body. Fortified soy milk also provides around 300 milligrams of calcium, which is one-third of the daily value for calcium and reflects the amount in fortified cow's milk. Foods rich in calcium can also help minimize the symptoms of menstrual cramps. As a lean protein source, soy milk and other soy products, such as tofu and yogurt, provide non-inflammatory alternatives to fatty meats.
Legumes for protein and fiber
Legumes, like beans and lentils, provide rich amounts of fiber and protein, minus the saturated fat that is prevalent in animal protein sources. Relying on plants for protein limits your intake of saturated fat to reduce inflammation. A high fiber diet that limits animal fats can significantly improve your estrogen levels, reducing menstrual pain. One cup of cooked lentils provides more than 10 grams of fiber and 19 grams of protein. Half a cup of cooked beans supplies approximately 8 grams of fiber and 3.5 grams of protein. Women generally require approximately 46 grams of protein per day, as well as 25 to 35 grams of fiber. If you are currently eating a low fiber diet, gradually increase your intake to avoid digestive discomfort as your body adjusts.
Fruits and vegetables for antioxidants
Eating more antioxidant-rich foods and less processed foods is also important to control menstrual cramps. While antioxidants work against inflammation, processed foods, like sugary sweets, promote it. Colorful fruits and vegetables, like berries, tomatoes, peppers, and citrus fruits , are packed with antioxidants and provide naturally sweet alternatives to conventional desserts. Many fruits and vegetables, including asparagus, Brussels sprouts, apricots, and raspberries , are also high in fiber. When the craving for dessert arrives, dip a baked pear or sliced strawberries in dark chocolate instead of a chocolate cake. And instead of sugary ice cream, have it with a bowl of fresh fruit topped with yogurt.
Does caffeine affect menstrual cramps?
Caffeine is suspected of contributing to menstrual pain and cramps because it can act as a vasoconstrictor, slightly limiting blood flow and causing pain. But this effect is temporary and not common in regular caffeine users. Additionally, caffeine primarily acts as a vasodilator, which means it improves blood flow. Although avoiding caffeine is a common recommendation to reduce menstrual discomfort, there is little research to support this restriction. A study published in the July-August 2007 issue of "Journal of Women's Health" linked caffeine to PMS and mood swings , but not menstrual cramps. In fact, some over-the-counter medications for PMS and multiple symptom menstrual relief contain caffeine to enhance the action of the main ingredient.
Caffeine and other menstrual symptoms
Coffee, tea, chocolate, and certain sodas and energy drinks contain caffeine, and this substance has long been presumed to worsen certain symptoms of menstruation. Specifically, caffeine has been thought to worsen premenstrual symptoms of anxiety, insomnia, or irritability , according to a review in the March 2016 issue of "Today's Dietitian." However, a study published in the July 2016 issue of "American Journal of Clinical Nutrition" reviewed caffeine and coffee intake in more than 3,600 women, and found no link between these diet components and pain symptoms. of breast, irritability and fatigue, even in women who drink 4 or more cups of coffee per day.
Be careful
Although caffeine may not contribute to menstrual cramps in most women, some people are sensitive to the effects of caffeine and may need to avoid caffeinated beverages. Also, excess caffeine can cause symptoms like sleep disturbances, headaches, anxiety and palpitations, fast or pounding heartbeat. If you need advice on how to prevent or control menstrual cramps, see your doctor. Menstrual cramps are sometimes a symptom of a more serious medical problem, so also see your doctor if the pain is severe or if the discomfort interferes with your ability to participate in your daily activities.
What vitamins help to have less colic?
About three-quarters of teenage girls or women experience pain associated with menstruation. Primary dysmenorrhea (menstrual cramps) are caused by muscle contractions in the uterus, which feel like abdominal cramps. Many women find mild relief from menstrual cramps by changing their diet, using vitamin supplements, or practicing mind and body stress reduction exercises like yoga and tai chi.
Calcium to relieve menstrual cramps
According to a 1998 review published in Nutrition Noteworthy, increasing calcium intake has been shown to help reduce menstrual pain. Try to reduce menstrual cramps naturally by adding calcium-rich foods to your diet, such as almonds, kale, broccoli, oatmeal, spinach, and beans . Dairy products, such as yogurt and milk , and fortified vegan milk and juice are also rich sources of minerals. The recommended daily allowance, or RDA, of calcium for teens is 1,300 milligrams per day; for adults 1,000 milligrams per day. Calcium citrate is the form of calcium that your body absorbs most easily.
Fish oil to fight cramps
Fish oil reduces inflammation naturally, and it's the anti-inflammatory properties of fish oil that likely reduce menstrual cramps. A small study published in the April 1996 issue of the American Journal of Obstetrics and Gynecology showed reduced menstrual cramps in adolescent women who took a fish oil supplement. In the study, women who took fish oil reported a significant reduction in menstrual pain compared to the placebo group, who did not take fish oil. Once the placebo group started taking fish oil as well, they experienced the same benefit. There is no established intake recommendation for fish oil, and taking a supplement can cause side effects, so be sure to check with your doctor before beginning.
Magnesium to reduce menstrual pain
In a 2001 Cochrane review, three clinical trials showed that increasing magnesium was more effective than placebo in reducing menstrual cramps. The need for pain relievers also decreased in the magnesium group. Taking magnesium for three days before the start of the period has also been found to be effective in reducing menstrual cramps. Be careful when taking magnesium supplements, as taking too much can cause diarrhea and reduced blood pressure; ask your doctor if you can take magnesium if you have digestive problems or heart disease. Magnesium can also interact with some prescription medications, such as types of antibiotics, bone building medications, and diuretics.
Renew your diet and reconsider drinks
The most recommended is to have healthy habits to relieve menstrual cramps. Eliminate fried foods and baked goods that contain trans fat; instead, use healthy cooking oils, such as olive oil. Eating foods that are naturally rich in antioxidants can help alleviate cramps; These include all kinds of berries, tomatoes, peppers, and pumpkins. Avoid coffee, soda, and other drinks that contain caffeine, as well as alcohol. Instead, try green tea, which is rich in antioxidants. Drink plenty of water to stay hydrated; at least six to eight glasses of filtered water daily.
Breathing exercises to reduce pain
The two types of cramps that people experience are menstrual cramps or menstrual cramps. Muscle cramps are a sudden, involuntary contraction of one or more of your muscles. Instead, menstrual cramps are experienced in the female reproductive system during menstruation. Breathing exercises, also known as pranayama, can help treat pain associated with cramps. Before practicing alternative medicine, consult your doctor.
Centered breathing
Centering your breath can help calm your body when you experience cramps. Start with a few cycles of normal breathing, then on your next inhale, breathe in slowly, gently, and deeply through your nose. Follow with a slow, smooth, deep exhalation through the nose. Return to normal breathing for a few cycles. Repeat deep inhalation and exhale again and return to normal breathing. Complete a total of 10 cycles.
Ujjayi Pranayama
Ujjayi pranayama, or the conquest of energetic respiration, regulates blood pressure which can help prevent cramps. Start by breathing naturally but with awareness for a few cycles. Then continue inhaling normally, but exhale deeply until your lungs feel empty. Do this for 15 cycles. Then, inhale deeply and exhale normally for 15 more cycles. Finally, inhale and exhale deeply for 20 cycles. Rest by returning to normal breathing for several cycles.
Viloma Pranayama
Practicing Viloma pranayama will bring ease and lightness to the body. Start by inhaling and exhaling naturally. On your next inhalation, pause for two seconds, then exhale fully. Repeat for 7-10 minutes, as long as you don't feel fatigued. Try to fill your lungs with more air each time you inhale. Rest with three minutes of normal breathing.
Viloma 2 Pranayama
The breathing exercise, Viloma 2 pranayama, is an effective treatment for menstrual cramps. Begin by inhaling and exhaling naturally through the nose. After your next exhalation, pause for two seconds before inhaling. Repeat up to five times. You can do this breathing exercise while sitting or lying down. If you are lying down, support your chest and head with pillows to deepen your breathing. Make sure your head is slightly higher than your chest.
