Menstrual cramps and discomfort make the day miserable. Hormonal changes and water retention during menstruation will make you feel bloated and cramped. Many times, the diet you consume may be the wrongdoer. So, making small dietary changes will make a big difference in easing off the cramping and the benefits you get will last longer making you healthier. Supplementing your body with essential nutrients is good enough to support proper function of your uterus, which will eliminate all menstrual discomfort. Given below are a few simple diet tips, which can be followed on a day-to-day life to alleviate menstrual cramps.
Diet Tips to Prevent Menstrual Cramps
A research in North Dakota showed that women with manganese deficiency had menstrual flow more than those, who consumed adequate amount of manganese. This spells out a point that manganese is significant for reducing menstrual discomfort. Pineapple is a fruit rich in manganese and also contains bromelain in large amounts, which will help with muscle relaxation, thus alleviating menstrual cramps. Consuming pineapple daily will make a big difference in the way you feel during the menstrual cycle.
Supplementing the body with zinc a few days ahead of menses will prevent menstrual cramping and bloating as well. Sesame seeds are a fine source of zinc and vitamin E that will ease cramps and reduce inflammation. They are loaded with calcium that is required to build up bones along with that the seeds will ease menstrual cramps too. They are a source of plant-based calcium and also a high vitamin B6 food. The healthy fatty acids present in sesame will relax the muscles and prevents further cramping.
Taking carbohydrates frequently in small portion or an hour prior to going to bed is believed to combat menstrual discomfort. Whole grains are an excellent carbohydrate diet to keep the organs healthy and provide muscles the necessary energy. They decrease neuromuscular tension as they contain zinc, manganese and vitamin E and B in large quantities. Taking one meal of whole grains every day can provide the body with about 75% of vitamin B it requires.
Generally, tea contains manganese, which can in fact ease menstrual cramping. In addition, herbal teas can help you a bit more in relieving pain. Chamomile tea is one of the best to relax your uterus and calm your nerves. It has anti-inflammatory properties. Glycine in chamomile tea relaxes muscles spasm and also the nerves. Ginger tea is another option that will relieve bloating and stomach discomfort. It is an effective anti-inflammatory and pain relieving infusion that can ease menstrual discomfort.
Adding more of green vegetables to diet during periods will put off spasms, which cause pain and cramps. They are a rich source of calcium and this mineral is a must for women as calcium deficiency can trigger muscle tension and increase pain. They are high in potassium and magnesium too. Green veggies also are rich in vitamin K, which is vital for blood coagulation and thus stops excessive bleeding. Vitamin B and E present in these veggies reduces bloating and pain during menses. These are super foods loaded with healthy nutrients to maintain muscle tone. These minerals will help calm down your emotion and reduce irritability and mood swings.
Omega 3 Fatty Acids
Prostaglandins are substances that play a major part in muscular contractions and cause pain during menstruation. They are responsible for interrupting the blood and oxygen supply to uterus and cause cramping. Omega 3 fatty acids shut down the production of these prostaglandins. They are considered vital for good functioning of the body. They possess anti-inflammatory properties. So adding more of salmon, flaxseeds, soybeans, oats and walnuts to your diet will help you get more omega 3 fatty acids. Omega 6 fatty acids are essential for the body too but consuming more of these will aggravate menstrual discomfort and pain. Therefore, consuming more of omega 3 fatty acids and less of omega 6 fatty acids will help reduce menstrual cramps. Reduce the use of refined vegetable oil and eat more of omega 3 rich food.
Banana is a vitamin B6, potassium and magnesium rich fruit loaded with carbs and fiber as well. Evidences suggest that consuming banana can reduce menstrual cramps. The nutrients in bananas prevent water retention and have anti-cramping properties. Vitamin K deficiency is believed to worsen menstrual cramps and bananas will help you get a sufficient amount vitamin K and ease pain. The fruit will also keep your energy levels high and will ward off bloating during menses.