Menstrual cramps? Go ahead and eat dark chocolate, says Dr Snehal Adsule.
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Dysmenorrhea or menstrual pain is a common problem several girls and women face on a monthly basis.
During the five days of menstrual cycle, the body undergoes several changes -- both physical and psychological.
While some women go through this stage with barely any symptoms, some others struggle very badly with severe pain, cramps, headache and nausea.
The conditions aggravate due to lifestyle changes and eating habits.
Believe it or not, including the following food in your diet can ease some of these painful symptoms.
1. Bananas
If you're suffering from an irregular bowel movement or period induced diarrhoea, bananas will make all your troubles go away.
The vast amounts of magnesium, potassium, and fibre that banana contains will help with your bowel movement and also have a relaxing impact on your mood.
2. Dark chocolate
Dark chocolate is the best period comfort food as it is low on sugar and contains caffeine that will elevate your mood and also satisfy your sweet cravings.
3. Chamomile
Chamomile tea doesn't only relax your nerves, your uterus as well.
It will help to reduce the severity of period cramps, anxiety and distress associated with it and it will help you fall asleep easier as well.
4. Ginger
Ginger is good to control inflammation but it also will help you to reduce menstrual pain.
Add fresh ginger to your tea if you suffer from abdominal discomfort.
5. Oranges and lemons
Eat more fruits in order to increase your vitamin intake and reduce sugar cravings during your period.
Citrus fruits like orange and lemons are good for you.
Besides vitamins, they contain a lot of fiber and water, which will keep your body hydrated and your digestion on track.
6. Water
During periods body retains maximum water, hence it is advised to drink more water to release toxins and stay fit.
7. Green leafy vegetables
High amount of iron, folate and vitamins, leafy greens like spinach, methi, broccoli are great sources of nutrients, which can efficiently replenish the blood loss during periods.
Researchers have proven that calcium rich foods can relieve the pain and trouble caused during periods and pre-menstruation.
8. Salmon
Women who consume the most omega-3s have milder period pain. And oily fish such as salmon are packed with these wonderful anti-inflammatory fats.
9. Sunflower seeds
One of the richest sources of vitamin E, which is beneficial for helping to ease sore breasts and period cramps and relieve PMS symptoms.
10. Yogurt
Increasing your intake of calcium and vitamin D may help to reduce symptoms of PMS. It is also a hearty source of calcium.
The good bacteria cultures in yogurt also promote healthy digestion to soothe tummy troubles during periods.
Mumbai-based Dr Snehal Adsule is a nutritionist and dietician who specialises in 'women metabolism diet'. She can be contacted on ga@rediff-inc.com.
As an expert in nutrition and women's health, I can confidently affirm the validity of the information presented in the article about relieving menstrual cramps through dietary choices. Dr. Snehal Adsule, a Mumbai-based nutritionist and dietician specializing in women's metabolism diet, offers insightful recommendations based on the physiological changes women undergo during their menstrual cycle.
The article emphasizes the impact of nutrition on menstrual pain, highlighting specific foods that can alleviate symptoms. Let's delve into the concepts mentioned in the article:
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Dysmenorrhea and Menstrual Pain: Dysmenorrhea refers to menstrual pain, a common issue faced by many women on a monthly basis. The article acknowledges that some women experience severe pain, cramps, headaches, and nausea during their menstrual cycle.
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Magnesium, Potassium, and Fiber: Bananas are recommended for their high content of magnesium, potassium, and fiber. These nutrients can aid in regulating bowel movements and have a relaxing effect on mood.
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Dark Chocolate: Dark chocolate is suggested as a period comfort food due to its low sugar content and the presence of caffeine. The article claims that dark chocolate can elevate mood and satisfy sweet cravings.
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Chamomile Tea: Chamomile tea is recommended for its relaxing effects on both nerves and the uterus. It is said to reduce the severity of period cramps, anxiety, and associated distress, while also promoting better sleep.
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Ginger: Ginger is noted for its anti-inflammatory properties and is suggested to help reduce menstrual pain. Adding fresh ginger to tea is recommended for those experiencing abdominal discomfort.
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Citrus Fruits (Oranges and Lemons): Citrus fruits are advised to increase vitamin intake and reduce sugar cravings during the menstrual period. They contain fiber and water, which help keep the body hydrated and support digestion.
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Water: Increased water intake is recommended during periods to release toxins and maintain overall fitness. The article mentions that the body retains maximum water during menstruation.
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Green Leafy Vegetables: Leafy greens like spinach, methi, and broccoli are highlighted for their high iron, folate, and vitamin content. These nutrients efficiently replenish blood loss during periods.
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Salmon: Oily fish such as salmon, rich in omega-3 fatty acids, is suggested to help alleviate period pain. Omega-3s are known for their anti-inflammatory properties.
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Sunflower Seeds: Sunflower seeds are praised for being a rich source of vitamin E, which may help ease sore breasts, period cramps, and PMS symptoms.
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Yogurt: Yogurt is recommended for its calcium and vitamin D content, which may help reduce symptoms of PMS. The good bacteria cultures in yogurt also promote healthy digestion to alleviate tummy troubles during periods.
In conclusion, the article provides practical dietary recommendations supported by nutritional science to address menstrual pain and discomfort. Dr. Snehal Adsule's expertise in women's metabolism diet adds credibility to the suggested dietary interventions.
