Cramps during the menstrual cycle are one exasperating and painful occurrence women come across. Usually, period pain (dysmenorrhea) occurs for the first one or two days of every month. From an aching abdomen, lower back to headaches or general discomfort, it can be pretty bothersome if you’re active throughout the day without the comfort of your home.
The muscles of the uterus contracts to shed its lining once a month. Prostaglandins, a type of chemicals that causes the contraction of uterine muscles. Individuals with a high level of prostaglandins may experience intense period cramps. Check with a healthcare provider if there are chronic conditions of dysmenorrhea like ovarian cysts, Endometriosis or Uterine fibroids.
Even though diving into some chocolate ice cream would definitely satisfy your moods but won’t relieve your physical pain. Here are some at-home remedies you can follow that may offer relief for mild to moderate period cramps:
Water all the way
Chug plenty of water down. Water reduces bloating and inflammation and helps in alleviating the pain. Avoid alcohol as it causes dehydration. If you find plain water boring, opt for fruit-infused water or chamomile tea instead.
Fibre and plant-based protein
Include more fibre and plant-based protein in your diet and avoid processed food. Here are some food options,
- Switch white rice for brown rice. Brown rice contains vitamin B-6, which may ease bloating.
- Nuts like almonds, walnuts and pumpkin seeds are rich in manganese, hence, reduces cramps.
- Don’t miss out on delicious fruits like bananas, kiwis and pineapples. These sweet treats got a healthy dose of potassium that may lessen down the cramps.
- Avocados and chickpeas consist of a mineral, Boron which is known to reduce the intensity and length of menstrual pain.
- Oats are one healthy and nutritious way of incorporating fibre, zinc and magnesium into your diet.
- Consume dark leafy greens like kale, spinach and broccoli that contain Iron, which your body is losing with the blood flow.
- Have ginger infused teas. Ginger soothes your stomach if you’re feeling nauseous.
- You can have some dark chocolate. Dark chocolates are rich in magnesium and fibre.
Remember to avoid foods high in sugar and trans fat and caffeine as they constrict your uterus making your cramps more painful.
Text by: Ipsita Ghosh, IBTN9
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