One of the things that most women often complain about is menstrual cramps or medically known as dysmenorrhea. This pain happens in the lower abdomen when can happen either before or during menstruation. There are reports that say that women also gets to experience pain in the lower back and thighs, water retention, headaches, bloating, dizziness, breast pain and sweating. It is also often observed that women experience more cramps after eating high-sodium foods, wheat and saturated fat. But on the other hand there are foods that can actually help relieve the discomfort that is brought about by dysmenorrhea. From this fact, we should be able to make changes in our diet. Health experts recommend making necessary dietary changes two weeks before the period happens in order to really effectively help in relieving menstrual cramps.
What is Dysmenorrhea?
Dysmenorrhea is a kind of gynecological medical condition of pain that occurs during menstruation and can happen to an extent inhibit with daily activities. But even so, dysmenorrhea is considered as menstrual pain similar to other pains that are experienced during menstruation may it be normal or not.
We often use the word menstrual cramps and menstrual pain and think that the two words are similar, but the truth is, menstrual cramps are referred to uterine contractions due to menstruation which happens to have higher strength, duration and frequency than in the rest of the menstrual cycle. Depending on a person’s tolerance of pain level, dysmenorrhea has different types of pain which can be sharp, dull, throbbing, some people experience burning, nauseating or shooting pain. Dysmenorrhea may either lead menstruation in a few days or accompany it and it diminishes as menstruation is done. There are cases when dysmenorrhea may also occur with menorrhagia known as excessive heavy blood loss. There is also known as secondary dysmenorrhea which is diagnosed when symptoms are attributed to a disease, disorder or an abnormality in the structure in the reproductive system. Primary dysmenorrhea is when none of these are found.
Classifications of Dysmenorrhea
Dysmenorrhea is classified into either primary or secondary. To find out which classification it falls under depends on the presence or absence of a fundamental cause. Primary dysmenorrhea is a kind of menstrual pain that has no known underlying cause. Secondary dysmenorrhea is classified as a kind of dysmenorrhea that is linked with an underlying condition such as endemetriosis, leiomyoma, adenomyosis, ovarian cysts and even pelvic congestions. Even the presence of copper IUD may also cause dysmenorrhea.
Foods that Relieve Dysmenorrhea
Foods Low in Salt
Health experts say that foods that are low in salt, much even better those with no salt will really help you feel relieved of dysmenorrhea during your menstrual period. The reason for this is because salt is the cause of fluid retention and bloating which eventually leads to cramps. It would be best to eat foods that are fresh and unprocessed because foods those are highly preserved or processed such as canned, frozen and packaged foods are those that are high in sodium content. If you need to buy foods that are canned, look for those with low or no salt added.
Fish and Flax Seed
One of the reasons why menstrual cramps happen is because of the excessive production of prostaglandins which is a chemical that causes uterine spasms. One of the ways to decrease the production of prostaglandins is by eating foods that are rich in omega-3 fatty acids. In order to obtain omega-3 fatty acids, it is recommended to eat fatty fish that is around 3 to 4 ounces at least three times in a week. Fishes that rich in omega-3 fatty acids are salmon, sardines, herring and mackerel to name a few. Another excellent source of omega-3 fatty acids are flax seeds which you may add to several foods such as casseroles and cereals.
Foods Rich in Magnesium
Magnesium is one nutrient that is important in our body. It helps in the production and transport of energy, aids in contraction and relaxation of muscles and is important for other enzymes to perform their functions in the body. Some of the foods that are rich in magnesium are almonds, kidney beans, avocadoes, brown rice and tofu. One of the things that magnesium is known for is how it soothes muscle tissue and it can also help in relieving menstrual pain. Health experts say that when we eat an average of 100 mg of foods that are rich in magnesium in every few hours, we can largely reduce pain and discomfort brought about by menstruation making magnesium a really effective reliever of menstrual pain.
Fruits, Grains and Vegetables
It is recommended by health experts that women should include a lot of fresh fruits, vegetables and whole grains in their diet fourteen days before the onset of menstruation because these foods can actually prevent the occurrence of menstrual cramps or dysmenorrhea. These foods are not just very healthy with vitamins and minerals but they are also loaded with fiber. Most women complain that when they experience menstrual cramps, constipation goes with it and in order to lessen their ordeal, fiber will be able to help out and it can avoid excess bloating and gas that goes with constipation. There are people who are sensitive to wheat, in that case, go for other kinds of whole grains such as brown rice, oatmeal, corn and rye. This is really important because women who happen to be sensitive to wheat will only worsen their menstrual pain upon eating it.
Peppermint Tea
It is recommended that women should drink peppermint tea to relieve symptoms of menstrual pain. Drinking peppermint tea is actually a practice done for a long time and is considered a traditional remedy because it relaxes the constricted muscles resulting to a calming and even numbing effect thus relief of the menstrual pain. But the health benefits that women can get from drinking peppermint tea do not just end here because it can also relieve stomachache, gas and nausea. You have the option of buying peppermint tea or make it yourself by adding a teaspoon of dried peppermint leaves to a cup of boiling water and let it stay for about ten minutes. It is recommended to drink peppermint tea at least four times in a day between meals. Although tea is safe even if drank in large amounts but there are still those who are sensitive to it especially people with gallstones or GERD or Gastroesophageal Reflux Disease because it will only aggravate such health problems.
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