Dysmenorrhea is pain that occurs in the lower abdomen either right before or during menstruation, often described as cramps. The Mayo Clinic reports women may also experience symptoms such as pain in the lower back and thighs, bloating, water retention, headaches, breast pain, sweating and dizziness. Women may also notice more cramping when they eat foods high in salt, saturated fat and wheat. Conversely, there is evidence that eating certain foods can ease the discomfort of menstrual cramps.
Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties and may have the ability to reduce or relieve menstrual cramping and pain. Since the body can not make omega-3 fatty acids on its own, according to the American Heart Association, it is imperative that they are consumed through diet. Foods high in omega-3 fatty acids include fish such as salmon, tuna, herring, mackerel and sardines, flaxseeds and flaxseed oil and nuts, especially walnuts. Dr. Christine Northrup, M.D., suggests that consuming three to four servings of fish (approximately 3 to 4 oz.) per week or four tablespoons of ground flaxseed a day can ease the discomfort of menstruation. Ground flaxseeds can be added to oatmeal, incorporated into baked goods, tossed into yogurt or added to smoothies.
Foods Rich in Magnesium
Magnesium is essential to our body. It helps produce and transport energy, assists in the contraction and relaxation of our muscles and is necessary for certain enzymes to function in the body. Foods such as bananas, avocados, dried apricots, prunes, spinach, cashews, almonds, nut butters, pinto beans, kidney beans, peanuts, tofu, brown rice and millet all provide magnesium. Since magnesium is known to soothe muscle tissue, it can also help reduce the pain of menstrual cramps. Northrup believes that eating approximately 100 mg of magnesium-rich foods every couple of hours can significantly reduce menstrual pain and discomfort. A study published in the 1992 issue of "Clinical and Experimental Obstetrics and Gynecology" by Benassi and colleagues found that magnesium was highly effective in the treatment of dysmenorrhea.
Peppermint
Peppermint is commonly used as a flavoring agent for chewing gum, mints, toothpaste and tea. It is also known as a natural digestive aid. The University of Maryland Medical Center reports that peppermint holds anti-gas and antispasmodic properties and because it has a numbing effect can be used to treat headaches, skin irritations, emotional anxiety, nausea, diarrhea, flatulence and menstrual cramps. Peppermint can be found in various forms but the most common way to consume peppermint is in an herbal tea. Drinking peppermint tea four to five times per day can help alleviate menstrual symptoms. It is important to note that peppermint is considered an herb and may have contraindications to various medications as well as make certain health conditions worse; consult a physician before use.
References
- Mayo Clinic: Menstrual cramps
- PubMed: Effectiveness of magnesium pidolate in the prophylactic treatment of primary dysmenorrhea
- American Heart Association: Fish and omega-3 fatty acids
- Christine Northrup, M.D.: Menstrual cramps and pelvic pain
- University of Maryland Medical Center: Peppermint
- MedlinePlus: Magnesium in diet
