Menstrual cramps, even the ugliest, aren't unbeatable. Here's the trick to beating them with wise food choices.
Negotiating
menstrual pain is part of every woman's life. While some women resign
themselves to the pain, others pop pain killers. Fortunately, research
suggests that simple diet changes can help reduce the pain. A study,
published in Obstetrics & Gynecology in February 2000, found that a
low-fat, vegan diet significantly reduced pain and PMS symptoms. The
diet eliminated all animal fats and nearly all vegetable oils. Secondly,
it emphasised on plant-based foods, resulting in more fibre in the
diet.
The root of the pain
Before
drafting a diet to reduce menstrual pain, we need to understand what
causes it. Dr Amrapali Patil, an ayurvedic expert and nutritionist,
explains, "Menstruation is the monthly shedding of the inner lining
called endometrium of the uterus. The lining is shed along with blood
and the pain is due to contraction of the womb to allow passage of
blood. Uterine contraction along with a chemical called prostaglandins
also plays an important role when it comes to menstrual pain."
Research
conducted in the 1960s found prostaglandins to be a central part of the
problem. Made from traces of fat stored in cell membranes, they promote
inflammation and are also involved in muscle contractions, blood vessel
constriction, blood clotting, and pain.Shortly before a period begins,
the endometrial cells that form the lining of the uterus make large
amounts of prostaglandins. When these cells break down during
menstruation, prostaglandins are released. They constrict the blood
vessels in the uterus and make its muscle layer contract, causing
painful cramps. "It is important to eat foods which are high on Vitamin
B6 (Pyridoxine), Magnesium and Omega 3 fatty acids as they have
anti-inflammatory properties to act as prostaglandins blocking agents,"
says Janvi Chitalia, a fitness nutritionist.
Balancing the hormones
A
classical feature of menstrual cycles would be that it causes hormonal
imbalance as the oestrogen levels rise at the beginning of the period
and fall by the end of it. This imbalance can also be caused by wrong
eating habits, an erratic lifestyle and physical exertion.
"Research
proves that a fibre-rich diet which is low in fat can influence
oestrogen levels favourably," adds Dr Patil. Studies have also shown
that a diet dominated by animal food meat, fish and yoghurt don't help
in meeting the daily fibre intake and can increase the chances of
excessive menstrual pain. "Wheat germ, spinach and oats are high on
fibre and help soak oestrogen levels and reduce pain during menses,"
adds Chitalia.
The menstrual diet
Apart
from a fibre-rich diet, one also needs to power the body with nutrients
and soothe the body of menstrual pain. A diet rich in green leafy
vegetables, pulses, fruits, green tea, chamomile tea, beans, whole
grains has been found to be beneficial."The composition of our blood
depends on the food we eat. Good food makes good blood. If we eat
certain foods like animal products, dairy, refined sugars, white flours,
chemical additives then our blood becomes heavy (or pH acidic), full of
mucus which makes for a painful period," explains Shonali Sabherwal,
macrobiotic nutritionist.
"Stay vegetarian two weeks before your
period and include millets, nachni, jowar, legumes, beans, lentils,
green leafy vegetables in your diet. Fermented foods like
instantly-prepared pickles made in salt can help too as they have
probiotic properties," advises Sabherwal.
Snacking away the pain
Healthy
snacks to munch on during the 4 pm-hunger-pangs can also do wonders.
Chitalia recommends, "Sesame seeds and sunflower seeds are high in
Vitamin C which works as an antioxidant to relieve menstrual pain. They
contain properties which are prostaglandins blocking in nature."
Flaxseeds and walnuts are also recommended as they are high on Omega 3
helping reduce inflammation, increase blood circulation and alleviate
pain.
Staying hydrated
Right from the
pre-menstrual period, water retention can leave the body dehydrated.
Eating foods like parsley, celery and ginger which are high in Vitmain
B6 can help in with the uneasiness caused by water retention. Also,
alcohol and coffee should be minimised as they further dehydrate the
body. A well-hydrated body (three litres of water a day) would also
helps in reducing painful cramps.
Avoid
Animal and dairy products, refined sugars, white flours, red meats, fast food and fried snacks
Eat
Millets,
nachni, jowar, legumes, beans, lentils, green leafy vegetables, pulses,
fruits, green tea, chamomile tea, beans, whole grains, sesame seeds,
sunflower seeds, walnuts, flaxseeds
TNN Health
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