13 Superfoods That Help Combat Dysmenorrhea

Painful periods affect nearly 91 percent of women of reproductive age. About 29 percent of women experience severe pain during menstruation. Painful periods are known as dysmenorrhea. Dysmenorrhea is caused by the normal breakdown of the uterine lining during your period. But it can also be caused by certain health conditions such as, endometriosis, uterine fibroids, adenomyosis, pelvic inflammatory disease, or cervical stenosis.

The good news is that there are effective remedies for alleviating pain during periods. One powerful way to lower dysmenorrhea is to eat these foods:

1. Dark Chocolate

If you often crave chocolate during your periods, choose dark unsweetened chocolate instead of milk or white chocolate. Milk chocolate may exacerbate your pain, while dark chocolate has anti-inflammatory compounds that lower menstrual cramps. Plus, it's rich in magnesium that relaxes muscles.

2. Leafy Greens

Leafy greens are a good source of calcium. This mineral helps relieve muscle tension during cramping.

3. Ginger

Drinking ginger tea during the first few days of your period will lower your abdominal cramps. Put a piece of peeled fresh ginger and some lemon slices in hot water to create a tea that will help alleviate your period pain.

4. Salmon

Don't know how to alleviate period pain? Try omega-3 fatty acids! These are wonderful anti-inflammatory agents. Omega-3 fatty acids are found in oily fish like salmon, mackerel, trout, and sardines. Consider eating oily fish at least twice a week. Other good sources of omega-3s are flaxseeds, walnuts, and omega-3 enriched eggs.

5. Probiotic yogurt

Probiotic yogurts are extremely effective at easing menstrual cramps due to their content of calcium. A diet rich in calcium-rich dairy products can actually lower your risk for developing PMS by 40%. Plus, probiotic yogurt contains good bacteria that improve digestion and might be helpful in easing persistent bloating.

6. Flax seeds

As mentioned above, flax seeds are high in omega-3-fatty acids that possess powerful anti-inflammatory properties. You can add ground flaxseed to oats, smoothies, or yogurt. Doctors suggest that regular consumption of ground flax can shorten the duration of periods.

7. Nuts

Magnesium is a good option for those suffering from menstrual pain. This mineral regulates muscle contractions and eliminates any types of cramps, including those that occur during periods. Consider taking magnesium supplements along with vitamin E to improve absorption or just add nuts to your daily menu.

8. Berries

Berries are full of fiber, vitamins, and minerals. In addition to being extremely healthy, these small fruits can help relieve your menstrual pain. Berries contain antioxidants called anthocyanins which combat inflammation and boost the immune system. The best sources of anthocyanins include:

  • Blueberries
  • Strawberries
  • Blackberries
  • Raspberries

9. Avocados

Avocados are superfoods that offer lots of health benefits. They're high in potassium, magnesium, fiber, and anti-inflammatory fats that provide pain relief.

10. Eggs

Vitamins B6, E, and D have been shown to help lower PMS and period symptoms like pain, cramping, and headaches. Eggs are powerhouses of these vitamins.

11. Pineapple

Pineapple is packed with manganese, copper, and vitamins C, B1, and B6. These vitamins will relax your muscles and thus eliminate your cramps.

12. Bananas

Bananas contain electrolytes that regulate water balance in your body and help prevent cramps. These electrolytes include magnesium and potassium. It's time to make a banana smoothie! You need only four ingredients: banana, half an orange, plain or greek yogurt, and water or milk. Add them into a blender, and then blend until smooth.

13. Peanut Butter
Peanut butter is an ideal snack for dysmenorrhea sufferers. It's high in quality protein, healthy and inflammatory fats, and fiber. Plus, peanut butter is rich in vitamin E which helps fight cramping and inflammation. 

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Thursday, 28 September 2023