Menstrual cramps are caused by the contraction of uterine muscles as it sheds its lining. Although cramps typically occur in the abdomen, they can also cause discomfort in the back. Besides being cumbersome, menstrual cramps can be severe enough to interfere with daily activities. There are many ways to alleviate menstrual cramps. Although medications like ibuprofen are commonly used, many types of foods can treat and prevent menstrual cramps as well.
Vegetables
To alleviate menstrual cramps, the OBGYN website suggests eating vegetables that have high amounts of magnesium. Varieties of vegetables include spinach, broccoli, Swiss chard, and summer squash. Most green, leafy vegetables are a good source of magnesium. In addition, the fatty acids in cabbage and cauliflower can also help alleviate cramps. The fiber in vegetables like artichokes and cooked peas can also help relieve menstrual cramps.
Fruits
The book, "Prevention's Healing with Vitamins" explains that the niacin found in fruits like avocado, dates and prunes can help alleviate menstrual cramps. Niacin may even be able to prevent menstrual cramps before they occur. In addition, the fiber in raspberries, pears, apples, strawberries, boysenberries, grapefruit and dried apricots can help regulate the digestive system, reducing the pain of menstrual cramps.
Seeds
Flaxseed can help reduce the amount of prostaglandins hormone that causes the uterus to contract in menstrual cramps. The Fitness Magazine website suggests stirring 1 or 2 tbsp.into a smoothie. It can also be eaten over cereal or salad. Sunflower seeds are a good source of the fiber that can help alleviate menstrual cramps.
Dairy Products
The calcium found in dairy products has been shown to reduce the severity of menstrual cramps. The U.S. Department of Agriculture Grand Forks Human Nutrition Research Center in North Dakota performed several studies that revealed that women who ate a diet high in calcium-rich foods experienced fewer cramps. Some dairy products high in calcium include cheese, milk, yogurt, ice cream and cottage cheese.
Seafood
As the OBGYN website states, the fatty acids found in some seafood can help balance hormones and alleviate cramps. Scallops, sardines and salmon are all good sources of essential fatty acids. These types of seafood are also high in calcium.
References
- OBGYN: Treating Menstrual Cramps Naturally
- "Prevention's Healing with Vitamins"; The Editors of Prevention Health Books.; 1998
- Fitness Magazine: 10 Food Cures
