Did you know menstruation is accompanied by a free unhappy pack that you didn't even ask for? What unhappy pack? You know it, ladies, it's the mood swings, fatigue, nausea, body aches, food cravings, throbbing pain in your lower abdomen, and many more that you go through. I still remember the first time I went through those horrendous pains, and trust me it was the worst pain I had ever gone through adolescence. It's not only me who goes through such pain every month, many do. But some women don't experience any kind of pain. So what causes such pain and what can you do to relieve the pain, let's talk about it.
The medical term for menstrual pain is dysmenorrhea. There are two types of dysmenorrhea- primary and secondary, the latter being caused because of reproductive disorders.
What makes periods so painful? | A solution to the unhappy period
It's the Prostaglandins that make our periods so painful. Primary dysmenorrhea is caused by high levels of prostaglandins. They are hormone-like substances that play an important role during our periods. The higher the level of prostaglandins, the more severe the menstrual cramps and more severe contractions which will cause the blood vessels to constrict around the uterus. They influence the perception of pain, causing the muscles in the womb to tighten, and helping to shed the lining of the womb. Some also enter the bloodstream, causing nausea, vomiting, and headache (1).
So what can you do to relieve the pain due to primary dysmenorrhea? You can either take paracetamol/ NSAID's as doctors prescribe or you can go old school (herbal remedies).
Foods to reduce period pain? | A solution to the unhappy period
1. Magnesium rich foods: Avocado, sesame seeds, green leafy vegetables, nuts are good magnesium sources. Magnesium is known as a miracle mineral for periods as it helps to ease the symptoms of PMS by relaxing the uterus' smooth muscles thereby lowering the prostaglandins levels.
2. Omega-3 + Vitamin E : Prostaglandin synthesis is inhibited by omega-3 and thus reduces the severity of dysmenorrhea. A study demonstrated that the combination of vitamin E and omega-3 can reduce pain severity in dysmenorrhea(2).
Sources: Greens, nuts, seeds, oils ,and seafood.
3. Ginger Tea: According to research, daily consumption of ginger in the form of ginger tea, water or juice may help reduce menstrual discomfort because of the anti-inflammatory properties of ginger. 2-3 gms of ginger powder is safe to consume per day. (3)
4. Fennel: Commonly known as saunf helps in lowering prostaglandins in blood circulation thereby helping to relieve pain in primary dysmenorrhea and is as effective as conventional drug therapies. 2 tbsp fennel in the form of strained fennel water or tea can be taken per day. (4)
5. Fruits: There is water retention before periods because of the hormonal imbalance which leads to body aches and therefore hydration is very important, only water won't work, fruits offer good amount of hydration and nutrients which eases the menstrual discomfort. Also replacing refined sugar with fruits will also suffice your sugar cravings and will regulate good mood.
So here is the solution to the unhappy period.
What more can you do?
Cut down on excess sugar, salt, alcohol, coffee and spicy foods as it worsens the pain. A good amount of rest with massage is the best to make the pain bearable, heat pads may also ease menstrual cramps, hydration, healthy food, exercise, and good sleep is the key to surviving menstruation. But if the pain gets worse over time and you suffer through painful periods regularly, it's always best to see a doctor.
Blog credits: Riya Dhumal
PG in Nutraceuticals
References:
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