Majority of the women experience dull aches, cramping or throbbing pain during menstruation. In spite of the fact that these symptoms associated with menstruation rarely indicate occurrence of any serious health problem, in some cases such signs might occur due to conditions like endometriosis (disorder occurring in the lining of the uterus), fibroids (noncancerous tumors). So, if you find that the menstrual discomforts are getting serious, you must get yourself by a doctor for eradicating possibilities of the above mentioned health disorders. In case of menstrual discomforts of normal intensity, taking pain relieving drugs, undergoing certain relaxation techniques, performing exercises and meditation and following a proper diet plan can help women in managing their menstrual symptoms. In this article, we have discussed about the suitable diet for women experiencing menstrual pain and cramps.
Dairy products like cheese, yogurt and of course milk are rich in healthy proteins, vitamin D and calcium. Most medical experts associate vitamin D and calcium deficiency with occurrence of premenstrual symptoms, which include cramps and pain in the pelvic region. Women, between and age of 19 and 50 years require to consume a minimum of 1,000mg calcium every day. Taking 3 to 4 servings of low fat yogurt or milk will offer women of this age group the amount of calcium they need to take daily. Women, who have lactose intolerance or do not like having dairy products, can eat nondairy equivalents like almond or soy milk; they will also offer similar benefits. Women can also include dark and leafy vegetables like spinach, mustard greens and kale into their diet as source of calcium.
Our immune system requires antioxidants like vitamin C and beta-carotene for functioning properly. Fresh vegetables and fruits are the best sources of these antioxidants. Once our immune system becomes stronger, the intensity of menstrual cramps starts decreasing. The vegetables and fruits that offer maximum amounts of antioxidants include: broccoli, squash, bell pepper, citrus fruits, cherries, tomatoes, cantaloupe, leafy greens, kiwi, berries etc.
Omega 3 fatty acids also help in reducing the menstrual cramps up to a great extent. Cold water fishes like halibut, sardines, salmon, lake trout, mackerel and herring are rich sources of omega-3 fatty acids. These fishes also contain other essential facts and possess great anti-inflammatory effects.
As majority of the fats present in plant products are unsaturated in nature, they help in improving our overall cardiovascular health. While flaxseed oil and canola oil are great sources of omega-3 fatty acids, peanut and almond butters offer high percentage of calcium, both of which are beneficial for women experiencing menstrual pain and cramps.