The Best Foods to Relieve Period Pain (And yes, Chocolate’s One)

Period cramps are annoying, can cancel your plan, and very debilitating. After years of dealing with it, your body will probably develop a tolerance for pain relievers.

Experts agree that pain relievers are sometimes necessary but there are natural ways to reduce cramps. Experts say you can do this with foods and drinks you already have in your refrigerator.

excess estrogenHe is responsible for painful menstrual cramps Leslie NorthcoteDirector of Nutrition 28, a company that provides nutrition guidance and fitness advice at different times in a woman’s cycle. According to Sarah Sannoh (an intern at Rutgers Institute for Women’s Health), research suggests that menstruation can also be painful due to inflammation. Dr. Gloria BachmannRobert Wood Johnson Medical School associate dean for Women’s Health and Rutgers Institute for Women’s Health director. They spoke to HuffPost jointly via email.

But Bachmann and Sanoh stress that this is a growing area of ​​research, so more exploration needs to be done to find the exact relationship between food, when that food is eaten during menstruation, and the severity of menstrual pain.

Bachmann and Sanoh both note that it is important to not only think about what you eat during periods, but also to think about your entire cycle. Different nutrients are required at different times.

Here’s how you can reduce cramps.

Northcutt says that foods rich in fiber should not be eaten throughout the month but should be consumed during the luteal period, which is after ovulation. 14th day of a 28-day cycleAccording to the Cleveland Clinic, your period should begin before you start your period. High-fiber foodsInclude beans, artichokes and lentils.

Northcott states that foods high in fiber can reduce constipation. This happens due to an increased progesterone level during the luteal phase. If you don’t get rid off it properly, hormones and other toxins your body wants to push away can build up and become absorbed instead. Periods can become estrogen dominant if estrogen builds up instead. This can cause heavy bleeding and painful cramps.

Painful cramps can be prevented by eating high-fiber foods during your period.

Isabel Smith, Registered Dietitian and CEO of Nutrition Isabel Smith. Magnesium helps relax the muscles in the uterus and can relieve cramps. Smith said that magnesium can also be found in green vegetable juices. These will help with hydration.

Northcote says dark chocolate and cooked spinach are also great sources of magnesium — so craving chocolate during menstruation. It could be very intuitive. It may also include, According to the National Institutes of HealthMagnesium is found in salmon, chia seeds and soy milk.

Northcott states that cramps can be relieved by taking magnesium during your period. This is because magnesium acts on the brain’s serotonin receptor inhibitor. “Magnesium blocks prostaglandins, which cause cramp-related pain.

Magnesium-rich foods can provide pain relief, so you’ll want it to be taken when your period begins.

Bachmann and Sanoh searchMenstrual cramps and the effects of omega-3 fatty acid. While the research is still in its early stages of development, they have found some preliminary results that indicate “…”Reducing your intake of inflammatory foods and increasing your intake of anti-inflammatory foods may help reduce menstrual pain.”

Sannoh and Bachmann suggest that increasing your intake of omega-3 fats, which are anti-inflammatory in nature, is one way to prioritize antiinflammatory foods in your diet. They are commonly found in seafood, seeds and nuts.

They say that omega-3 fatty acids can be found in flaxseeds and salmon, as well as nuts. It can also be found in walnuts and shellfish, as well as in mackerel, oysters, and hemp seeds.

“Studies indicatePeople are watching [a plant-based]According to Sanoh and Bachmann, the diet has lower inflammation rates, which means that there will be less menstrual pain.

A vegan diet that excludes all animal products or animal by-products can be difficult for some people. If this is the case, it’s okay.

Northcott states that certain foods can act as aromatase inhibitors, which means they stop the increase of estrogen.

She says that PMS is mainly caused by estrogen dominance. “Excess estrogen can increase inflammatory response and make you more vulnerable to pain.”

Foods like citrus fruits, spinach and mushrooms, beef, dark cocoa powder, and beef help to lower estrogen levels, which can help reduce menstrual discomfort.

Smith stressed the importance of hydration during your period and throughout the month. This is because water is a “natural muscle relaxant, so [it’s] Helpful for spasm,” she says.

It is well-known that dehydration can cause severe hypotension. It leads to muscle crampsAccording to the Mayo Clinic, muscle cramps are common in athletes who exercise on hot days.

Smith points out that it is best to stick with non-sugar beverages for hydration because sugar can cause dehydration.

“Omega-6 fat acids are pro-inflammatory and have been associated with painful menstruation,” Bachmann & Sanoh state.

Red meat, processed foods like French fries, and other foods high in Omega-6 fatty acids include them.

“Research generally suggests that eating meals rich in omega-6 fatty acids increases the presence of pro-inflammatory prostaglandins, which can lead to increased menstrual cramps,” Bachmann and Sanoh say.

They said that omega-6 fatty oils should not be avoided at every time as a balanced intake of omega-3 and 6 fatty acids is vital for our bodies.

It might seem daunting to have to change your diet completely (hopefully) to make your period cramps more bearable, but you can experiment with aspects of your lifestyle that work best for you.

Northcott says that balance is the best thing. “Everyone knows that if you want your health to be good, you need to exercise.” [and]You don’t have to eat clean. But it’s helpful to know some tips and tricks to help you live a balanced lifestyle. No one is perfect.

This could be as simple as focusing on fluids during your period or eating high-fiber foods. You can still enjoy what you love, but make sure to balance it with ingredients that relieve cramps.