What to Eat on Your Period to Reduce Cramps?

Why do period cramps happen?

Cramps are very natural before and during menstruation, yet they can likewise happen after the period has finished. This is not usually a reason for concern, although it can show a significant condition.

What is the reason for period cramps?

• Poor diet – Consumption of unhealthy food lead to a production of a high amount of prostaglandins, leukotriene while eating an unbalanced during menstrual periods. An eating routine loaded with vegetable oils, refined grains, sugar, and liquor is nearly ensured to make the periods miserably.

• High insulin levels – Insulin raises arachidonic acid resulted in inflammatory prostaglandins that initiate menstrual pain. Insulin also promotes clotting include hormonal disorders and also causes fertility complications.
• Delay in ovulation – Ovulation is the release of an egg from the ovary occurs on day 14 of the menstrual cycle. Ovulation is significant with regards to period pain since that is the place you get your progesterone. Progesterone balances the invigorating impacts of estrogen which is a powerful calming hormone. At the point when you need more progesterone, it prompts inflammation. It additionally works backwards and inflammation prevents your body’s capacity to make progesterone, so it turns into a vicious circle. Having periods that are late, early, excessively awful, too light, or missing would all be able to be side effects of not ovulating.
• Not drinking enough water – Holding yourself dehydrated during periods can prompt cramps and uneasiness. During periods, you experience hormonal changes and swelling in the abdomen. As your estrogen and progesterone levels shrink, your body needs more water.
• Dysmenorrhea – Primary dysmenorrhea is the most widely recognized sort of dysmenorrhea. In this, cramps can begin 1-2 days before your period comes and can last 2-4 days in the lower belly area and/or lower back. Secondary dysmenorrhea is when cramps and, for a few, lower back pain are a consequence of a clinical issue, for example, endometriosis or pelvic inflammatory disease.
• Pelvic inflammatory disease (PID) – PID is an infection of the female reproductive organs that is the reason it frequently happens when sexually transmitted microscopic organisms spread from your vagina to your uterus, fallopian tubes, or ovaries.
• Stress Problem – is of specific significance since it lessens progesterone in two different ways first by “taking” progesterone to build the stress hormone cortisol and second by interrupting with ovulation, the principal source of progesterone.
• Thyroid Malfunction – The most widely recognized thyroid issue is the point at which the gland is underactive, which is called hypothyroidism. Hypothyroidism interferes with ovulation, which implies you’ll be making less progesterone resulting in inflammation.
• Brimming with poisons – low-level exposures to synthetic compounds and ecological poisons can cause period problems, cancer, and reproductive concerns resulting in “endocrine disruptors,” which can mimic hormones and upset our hormonal (endocrine) system. These poisons include pesticides and herbicides, metals, solvents, fire retardants, plastics, food added substances, and scents.
• Smoking  – Compared with non-smokers, smokers in the survey were bound to experience the painful cramps during a menstrual time and to encounter a more worsening of pain as the number of cigarettes they smoked every day expanded.

What foods can ease extremely painful periods?

1. Water

   It is the basis of your ‘period diet’.  Water will flush out the excess sodium that prompts swelling and headaches. Drinking 7 to 10 glasses of water a day during your period helps in fighting against the bloating as it flushes waste out of your system.

2. Banana

   It contains an abundant amount of vitamin B6 and potassium, the two of which can help to lessen cramps as well as swelling because it maintains water retention in the body. This is a natural product during those days of the month.

3. Green leafy vegetables

   All green vegetables are good for nutrition during your period. They can help with pains by providing iron, vitamin E, vitamin B6 and magnesium which help with easing muscle stress that triggers the pain. It also absorbs and discharges prostaglandins, hormones like aggregates that can cause menstrual pain.

4. Ginger

   A staple of traditional remedy, this pungent root is reasonably best known for its anti-nausea, stomach-soothing properties, and relief from joint inflammation during menstrual problems by lowering the level of prostaglandins. It can also be consumable by blending it in a pot of tea.

5. Yoghurt

   It is rich in calcium, which encourages the body to fight problems recognized during menstrual concerns and uneasiness. A bowl of yoghurt can help balance your calcium levels during your menstrual cycle.

6. Lentils

   Daal and sambar can help in your fight against menstrual problems by eating regularly to produces a chemical in the body named serotonin which is capable to make you relax during period times. Daily consumption of lentils is also associated with less severe PMS symptoms.

7. Turmeric

   A great remedy of the period from cramps. The bioactive compound in turmeric is called curcumin, which is most popular for its calming and cell support properties. Consume a one-quarter teaspoon of turmeric with milk, honey, or jaggery to help with lessening inflammation and scavengers free radicals that can harm cells. It is useful in maintaining the menstrual cycle and adjusting hormones. The antispasmodic and calming properties relieve menstrual pain. Those who choose to not drink milk can just drink turmeric tea

8. Dark chocolate

   It is rich with magnesium, a mineral that gives relief from pain, and cramps. Cocoa in dark chocolate inspires your state of mind normally. Research demonstrates that dark chocolate satisfies poor nourishment cravings and boosts serotonin levels, which consequently eases sadness and fatigue by eating a one-ounce square of dim chocolate during your periods.

9. Barley

   They are healthy and high in fiber, which helps in making you feel full for longer plus improving your digestion. They are also loaded with zinc and magnesium, which helps in making your period symptoms less severe.

10. Pineapple

    It is considered as a natural muscle relaxant and contains bromelain which is a chemical that diminishes growing by loosening up the uterus muscles. It likewise lessens swelling. You can eat pineapple slices fresh or canned, based on availability.

In conclusion, try and incorporate these food items to ease your pain and reduce period related issues. If the problems persist for very long, do consult a doctor and to modify your diet, get in touch with Nutritionist Ambika.