A woman's menstrual cycle involves a mix of bodily changes both hormonally and physiologically. An imbalance in the body can make this process more painful and unstable than normal. As the body flushes the uterine lining every month, overall nutrition is very important. A diet that is balanced and rich in the necessary nutrients can help prevent unnecessary pain and promote balanced hormone levels. If you suffer from chronic debilitating pain during your period, contact your health-care provider as you may be suffering from a serious issue.
Calcium
Calcium deficiency is fairly common among women, affecting about 75 percent percent of the American population. A calcium deficiency can cause irritability, depression, anxiety, and make PMS symptoms much worse. Calcium helps stimulate hormone secretion to balance out mood levels during menstruation. A diet rich in calcium, at least 1,000 milligrams per day, can help keep your mood stable and curb symptoms of PMS. Calcium also affects blood coagulation, which is why a deficiency can cause more painful periods. Calcium-rich foods include yogurt, beans, broccoli, nuts and pasta.
Iron
Iron travels through the bloodstream, which makes iron intake especially important during your period. Women lose an estimated 1/4 cup of blood during each menstrual cycle, so replacing that lost iron is important to avoid an iron deficiency. Iron deficiency can cause feelings of fatigue and weakness, and if prolonged, can even result in anemia. Iron can be found naturally in many plant and animal-based foods such as poultry, fish, fortified cereals and legumes.
Magnesium and B-6
Several studies have shown that women who suffer from higher levels of PMS had a lower level of magnesium than those who did not experience these issues. A diet rich in magnesium can also reduce swelling and inflammation during the menstrual cycle, such as breast tenderness and weight gain. Magnesium also aids in the effective absorption of vitamin B-6, which has proved to be helpful at mood regulation during menstruation. When combined, these two supplements can effectively help curb PMS symptoms. Foods that are naturally rich in magnesium are spinach, halibut, pumpkin seeds and black beans. Vitamin B-6 supplements can be purchased at your local health food store.
Zinc
During the menstrual cycle, the level of zinc in the body dramatically drops as blood is lost. Diets rich in zinc have been shown to effectively help curb symptoms of PMS and painful periods. A zinc deficiency can also affect the entire reproductive system, making conception after menstruation more difficult. Zinc can also help the female body in healing after menstruation. Red meats contain highly concentrated levels of zinc, especially lamb, beef and liver.
References
- The Everything Nutrition Book: Boost Energy, Prevent Illness, and Live Longer; Kimberly A. Tessmer; 2002.
- Premenstrual Syndrome and Menstrual Cramps; Dr. Lawrence Wilson, M.D.; 2010.
- Magnesium and zinc status during the menstrual cycle; Am J Obstet Gynecol; 1987 Oct.
