Your diet can affect the severity and length of painful menstrual and pre-menstrual symptoms. The most common cause of menstrual cramps are prostaglandins, a type of naturally occuring chemical in your body responsible for muscle tension. According to Feminist Women's Health Center, certain prostaglandins cause relaxation, while others cause constriction. Limiting foods high in sodium and refined sugars may also alleviate bloating and mood swings. One of the most important things you can do, besides modifying your diet, is increase your activity level. Exercise will improve blood and oxygen circulation throughout the body, including the pelvis, which will lessen cramping.
Chocolate
Avoid caffeine in foods such as chocolate, soda, tea and coffee during your menstrual cycle. Caffeine constricts blood vessels and dehydrates your body, which may lead to headaches and could increase nervousness during periods thereby causing menstrual discomfort.
Dairy Products
Dairy contains arachadonic acids, which may increase the production of prostaglandins. As these prostaglandins are released into your body, the uterus responds by going into spasms. Foods high in omega-3 fatty acids may inhibit the release of these prostaglandins; thus, eating wild salmon, flax seed and walnuts may actually help alleviate cramping.
Processsed Foods
Reducing your sodium intake will decrease water retention and bloating. Avoid canned foods, processed foods such as lunch meat and cheese products, soy sauce and MSG, and any packaged foods that contain 200mg or more of sodium per serving.
Fried Foods
Foods high in fats such as meat, full-fat dairy, deep-fried foods and oils all increase estrogen levels. Neal Bernard of the Physicians Committee for Responsible Medicine explains any kind of fat will drive estrogen levels up and it doesn't matter if it's animal fat or vegetable oil. Keeping estrogen levels stable means that changes in the uterus are not so dramatic, which will reduce cramps and pain.
Candy Bars
Refined sugars may spike and then crash your blood sugar, leaving you lethargic and cranky. Avoid eating too much sugar. Limit cakes, candy, breakfast cereals and white flour, which your body quickly converts to sugar. You may try eating small meals frequently throughout the day, rather than eating three large meals, to keep glucose levels stable.
Member Comments