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10 nourishing foods that ease menstrual pain in ladies

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Menstral cramps, also scientifically known as dysmenorrhea, are uncomfortable pains around your abdomen, lower back and thighs when you’re menstruating before and during monthly periods.

According to a renowned nutritionist and founder of Nutracy Lifestyle, Dr Rohini Patil “Menstruation doesn’t hurt itself, but the cramps or other symptoms may be uncomfortable. During this time, girls should take extra care of their diet and sanitation.”

During your period, the muscles of your womb contract and relax to help shed built-up lining.

It is a common, annoying part of periods and many women experience them on regular basis.

However, with age, they usually become less painful and may stop entirely after you have your first baby.

Doctors are not sure why some people who menstrate experience painful symptoms, while others don’t. Some factors that influence intense pain include;

  • having heavy menstral flow

  • having your first child

  • being under the age of 20 or just starting your period

    having an overproduction or sensitivity to prostaglandins, a type of compound in the body that influences your womb

Other factors include:

  • growth in uterus

  • endometriosis (abnormal uterine tissue growth)

  • use of birth control

To put you in the weekend mood, WuzupNigeria presents you eight foods to take off the pressure and reduce menstral pains as experienced by some ladies.

They include;

1. WATER:

Drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin, may relax cramped muscles and provide hydration.

2. CHICKEN:

Chicken is rich in iron and protein, you can add to your diet. It is good for your general health annd it helps you stay fully fed and reduces cravings.

3. FRUITS:

Fruits rich in water such as watermelon and cucumber, are great for staying hydrated. Sweet fruits help to reduce your sugar cravings without eating a lot of refined sugars, which can give you a false sense of glucose. They include;

  • Papaya is rich in vitamins

  • lettuce

  • celery

  • cucumbers

  • watermelon

  • berries, including strawberries, blueberries, and raspberries

4. BROWN RICE:

Brown rice is a whole grain that contains the bran and germ. These provide fiber and several vitamins and minerals. It also contains vitamin B6 that can reduce bloating.

5. NUTS:

Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps. Nutritionist say that nuts and are rich in magnesium and iron, which is good for building the body of women. Nuts are rich in n Omega 3 fatty acids and are a great source of protein.

6. LEAFY GREEN VEGETABLES:

This includes broccoli, cabbages, etc. contain iron, which is lost during menstruation.

6. OIL:

Using important oil such as Olive oil, Flaxseed oil , can reduce menstral pain. Olive oil is a natural oil extracted from olives, the fruit of the olive trees. Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.

8. BORON:

Boron is a mineral that helps your body retain calcium and phosphorus. It also reduces menstrual cramps.

Foods with high concentration of boron include:

  • avocados

  • peanut butter

  • prunes

  • chickpeas

  • bananas

9. DARK CHOCOLATE:

It is delicious snack, dark chocolate is rich in iron and magnesium. Studies show that a100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake for iron and 58 percent of the RDI for magnesium. This can reduce menstrual cramps

10. FISH:

It is rich in iron, protein, and omega-3 fatty acids, eating fish is nutritious. This will counteract iron levels that you might experience while menstruating.

Omega-3s can ease the intensity of menstrual pain, according to a 2012 study, people who took omega-3 supplements realized that their menstrual pain decreased so much that they could reduce the amount of ibuprofen they took.

It also showed that omega-3s can also reduce depression for those who experience mood swings and depression around menstruation.

NB:

If you still experience pain and heavy bleeding after practising these healthy diets, contact your doctor. But it is believed that when you eat these foods, you will see a reasonable decline in menstral pain.

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