Causes for Period Pain
Menstrual cramps, or dysmenorrhea, are cramping pains in the lower abdomen. A lot of women experience cramps just before or during their periods. Some of the common causes of period pain are :
Release of prostaglandins, a chemical that promotes uterine contractions. High levels of prostaglandins can lead to excruciating cramping and pain during menstruation.
Endometriosis is an underlying condition, where the tissue lining the uterus grows outside of it. This can lead to severe pain and discomfort.
Adenomyosis is a condition in which the tissue lining the uterus grows into the muscular wall causing intense pain and cramping.
Pelvic Inflammatory Disease (PID), is an infection of the female reproductive system, which usually occurs when sexually transmitted bacteria spread from the vagina to the womb, ovaries or fallopian tube.
Uterine fibroids, which are noncancerous growths in the uterus, can cause pain and discomfort during menstruation.
Hormonal imbalance and birth control methods can also contribute to menstrual cramps.
Lack of exercise, stress, and poor diet are other factors that cause pain.
What to Eat During Periods
A diet rich in vitamin D, calcium, magnesium, iron and omega-3 fatty acids is necessary for the body during menstruation. There are certain foods to eat during periods which can make your period more comfortable. Incorporating these into your diet can help you to a great extent.
1. Water and Water-Rich Foods
Staying hydrated is very important. Drinking plenty of water can reduce symptoms of dehydration like headaches and can also help in avoiding water retention and bloating. Consuming water foods like watermelon, cucumber, papaya and strawberry can also help you stay hydrated.
2. Fruits
Incorporating fruits into your diet during your menstrual cycle can be highly beneficial. Some of the fruits to eat during periods are bananas, grapes, figs, plums, watermelons, papaya and strawberry. While bananas and grapes are a great source of potassium and vitamins, fig and plum are rich in iron content. These are great to reduce cramps and regulate digestion during your period. Vitamin C- rich fruits to eat during periods are papayas, oranges, mangoes and kiwis. These fruits can help regulate periods.
3. Whole Grains
Whole grains are rich in protein, fibre and vitamin B. These can help improve hormonal balance and prevent heavy flow during menstruation.
4. Yoghurt
Yoghurt is a well-known probiotic. It helps in producing healthy gut bacteria which is very good for digestion and reduces bloating. Consumption of yoghurt can reduce muscle pain, cramps, anxiety and depression.
5. Leafy Vegetables
Green leafy vegetables like broccoli, cauliflower, cabbage, spinach and kale are rich in magnesium and calcium which can help relieve period pain.
6. Nuts
Nuts are packed with all vital nutrients like protein, omega-3 fatty acids, magnesium and vitamins. They are one of the best foods to eat during periods. Consumption of nuts can help in reducing abdominal cramps and regulate mood swings.
7. Beans and Lentils
These are high in protein and give you the energy you need during menstruation. They can help you get rid of fatigue and body pain.
8. Ginger
The anti-inflammatory effects of ginger help in soothing muscle aches. Many experts believe that ginger is as effective as any over-the-counter medicine in relieving menstrual cramps. Ginger tea or ginger water can work wonders during your period.
9. Fish
Rich in omega-3 fatty acids, iron and protein, fish is very beneficial when included in your diet during periods. Omega-3 fatty acids can help reduce mood swings.
10. Turmeric
An age-old spice, turmeric is said to have a lot of medicinal properties. It is an anti-inflammatory that can reduce cramps and other symptoms.
11. Asafoetida
Asafoetida (Hing), a commonly used kitchen ingredient, is also a natural blood thinner and reduces clots during menstruation making the flow easy, thus reducing cramping in the lower abdomen and lower back.
Foods to Avoid During Period
Along with foods that help during your cycle, there are certain foods to avoid during period. These foods can intensify period discomfort and are best avoided. They can cause water retention, bloating, inflammation and painful cramps. You need to be aware of the food that you consume so that you can make the right choice when you eat.
1. Red Meat
Menstrual flow is caused when the uterus contracts and gets rid of the uterine lining. This process is brought about by a compound called prostaglandins that are produced by the body. Red meat contains high levels of prostaglandins, and hence, should be avoided.
2. Coffee
Caffeine is said to cause water retention in the body which leads to bloating. Caffeine blocks a hormone that can make blood vessels present in the uterus smaller. Reducing coffee intake during your period can help manage pain.
3. Sugar
A lot of women resort to sweets as comfort food during their period. But excess sugar can spike your blood sugar levels, triggering mood swings and depression. Consuming too much sugar can aggravate your period symptoms and leave you feeling drained. Try having a sweet fruit instead. Fruits like apples and grapes can prove to be healthy alternatives to artificial sugars.
4. Alcohol
Alcohol is one of the worst things to consume while on your period. It can have adverse effects on your hormone levels. Alcohol is also a blood thinner, which increases oestrogen levels, and hence can result in heavier flow during your period. It can also increase the production of testosterone, leading to mood swings and irritability.
5. Spicy Food
Consuming spicy food during menstruation can increase abdominal discomfort, gastrointestinal disturbances, sleep disturbances and irritation of sensitive areas. Spicy foods, particularly those containing capsaicin, can irritate the digestive system and worsen menstrual cramps.
Spicy foods can stimulate the production of gastric acid and cause acid reflux, heartburn, and indigestion. During menstruation, hormonal fluctuations affect the digestive system and consuming spicy food may increase gastrointestinal disturbances such as bloating, gas, and diarrhoea.
6. Fried Food
Deep-fried foods like French fries and chips are best avoided. These contain trans-fat which spikes oestrogen levels, which may lead to heavier flow during your period.
7. Refined Grains
In the process of refining grains, a lot of nutrients are lost. Refined grains like noodles, pasta, bread, pizza, etc. are not nutritious. They interfere with your blood sugar levels and disturb appetite control. Whole grains are a better option.
8. Fat-Rich Food
Pizza, burgers, etc., when consumed during your period disturb hormonal balance which can cause inflammation and increase menstrual pain.
9. Processed Food
High sodium content, unhealthy fat and lack of nutrients are a few reasons why you should avoid processed food during this time. High sodium can lead to water retention and bloating. Unhealthy fats can cause inflammation which is already high during menstruation.
10. Foods That You are Allergic To
There are certain foods that your body is sensitive to. These foods also fall under the category of foods to avoid during period. As obvious as it may seem, you must avoid them, especially when you are menstruating. If you have food sensitivity or allergy, it can worsen already existing symptoms. Consumption of these foods can cause nausea, skin allergies, constipation, etc. which will only increase your discomfort.
Tips to Lessen Period Discomfort
Follow the tips given below to lessen discomfort during the period.
Maintain a healthy lifestyle. Eat right and exercise well.
Drink plenty of water. Staying hydrated is important.
Choose healthier alternatives to satisfy food cravings.
Consider dietary supplements like omega-3, if necessary.
Eat balanced meals at regular intervals.
Some yoga poses help ease the pain.
There are a variety of herbal teas that help reduce cramping.
Heat therapy like a heating pad or a warm bath can lessen the pain to a great extent.
Over-the-counter pills also help.
Massages with essential oils help relieve pain.
Reducing stress
When to See a Doctor
The need to see a doctor arises under the following circumstances
If you are bleeding heavily, soaking more than 8 pads in 8 hours.
If you are older than 25, haven’t had cramps before and suddenly experience pain.
If experiencing changes in your bleeding pattern.
Cramping more than usual.
Conclusion
Choosing the right kind of food is important. You need to understand your body, recognize your symptoms and understand what to eat. Keep in mind the foods that you are allergic to before consuming them. Make informed choices regarding what to eat during periods for a smoother menstrual experience.
If your period is very painful and hindering your daily activities, it is advisable to consult your doctor for personalised advice.
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