Reducing Abdominal Pain during Menstruation: Nutritional Solutions
Abdominal pain during menstruation is a common concern for many women. This discomfort results from uterine contractions within the abdominal cavity. The severity of the pain varies from person to person. However, incorporating foods rich in specific nutrients may help alleviate period pain and promote overall well-being.
1. Fruits
Consuming fruits such as apples, grapes, bananas, and berries can provide a significant mood-boosting effect due to their vitamin C content and natural sugars. These fruits are not only low in calories but also rich in fiber and vitamin C. Additionally, apples and grapes contain manganese, which helps reduce estrogen levels, thereby reducing hormonal fluctuations that occur late in the menstrual cycle. Bananas, rich in potassium and vitamin B6, aid in fatigue recovery.
2. Fish
Deep-sea fish, like tuna and salmon, are excellent sources of proteins that are low in fat and easy to digest. These fish varieties are also high in omega-3 fatty acids, specifically EPA and DHA. These fatty acids assist in reducing edema, abdominal pain, and spasms caused by uterine compression. Moreover, they can alleviate indigestion and diarrhea during the initial days of menstruation.
3. Water
Drinking an adequate amount of water helps combat bloating by aiding in edema reduction and replenishing lost fluids during menstruation. Water also works to regulate sodium levels, preventing excessive water retention. Consuming at least 6-8 glasses of water daily is recommended.
4. Dark Leafy Greens
Incorporating dark green leafy vegetables such as kale, spinach, and bok choy provides iron, vitamins B6 and B12, B complex, and folic acid, essential for healthy blood formation. These vegetables are rich in vitamin A and magnesium, which aids in relieving abdominal cramps during menstruation. Additionally, the fibers in these greens can alleviate constipation.
5. Cereals
Diversify your diet with various grain foods like barley, oats, and quinoa to increase fiber intake and improve satiety. These foods assist in reducing hunger, preventing overeating, and relieving constipation. Additionally, they help eliminate excess estrogen from the body.
6. Eggs
During menstruation, incorporating magnesium-rich foods like eggs into your diet can significantly reduce symptoms such as stomach and intestinal bloating and flatulence. Eggs are a good source of easily digestible protein, aiding in symptom relief.
7. Whole Grain Rice and Bread
Opt for complex carbohydrates like brown rice, riceberry rice, or whole wheat bread. These slow-release carbohydrates stabilize blood sugar levels, reducing irritability, mood swings, and symptoms of depression, anxiety, and fatigue.
8. Soy Milk
Soy milk and soy-based products contain Genistein, a phytoestrogen with mild anti-estrogen properties. Consumption of soy milk helps reduce and relieve menstrual pain, potentially reducing the need for medication.
9. Chocolate
Dark chocolate, rich in magnesium and antioxidants, plays a beneficial role in a woman’s menstrual cycle. Magnesium helps alleviate menstrual pain, while antioxidants support hormone serotonin production, enhancing mood and reducing symptoms during menstruation.
10. Nuts
Including a handful of nutrient-dense nuts, such as almonds, macadamia nuts, pistachios, or broad beans, provides essential minerals. However, it is advisable to avoid salted or sugar-coated nuts to prevent excessive weight gain.
Choosing the right foods during menstruation can help reduce abdominal pain and enhance overall well-being. It is important to prioritize a balanced diet to support your body’s needs during this time.
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Abdominal pain during menstruation It is a problem that worries many women who have to face it every month. It is caused by the contraction of the uterus during the abdominal cavity. pain in the lower abdomen The pain is more or less dependent on each person’s body. and one of the ways to help reduce symptoms period pain It is possible to choose foods that contain nutrients that help stimulate blood flow. Reduce the problem of abdominal pain. Including adjusting the balance in the mood, not fluctuating and helping to relax more This method will help to nurture the body on the point.
For foods recommended to be eaten to reduce symptoms period pain namely
1. Fruits
Apples, grapes, bananas, berries Vitamin C and natural sugars from fruit will relax you. good mood, not easily irritated It also reduces pain and stiffness in the body. These fruits, in addition to providing low calorie energy. It is high in vitamin C and fibre. Apples and grapes are also high in manganese, helping to reduce the amount of estrogen hormones, which can help reduce hormonal fluctuations late in the menstrual cycle. reduce back pain and period pain And although the potassium and vitamin B6 contained in bananas can also help to recover the body from fatigue.
2. Fish meat
As well as being a type of meat that is low in fat and high in essential amino acids. It is also a protein that is easy to digest, especially deep sea fish such as tuna and salmon. It is a valuable source of protein that is high in omega-3 fatty acids, namely EPA and DHA acids which have the ability to create substances that will help reduce edema in the body. Including helping to reduce abdominal pain and spasms caused by uterine compression as well. It also makes it easy to digest. Helps reduce problems with indigestion or diarrhea during the first few days of menstruation
3. Water
It is a great help in edema as well as replenishing water for the body that has lost blood during the day. Even before and after menstruation, estrogen can make you bloated, uncomfortable, which is why plain water is so helpful. Because which will be the one driving sodium? or salt which causes the body to swell out We should drink at least 6-8 glasses of water a day.
4. Dark leafy greens
Dark green leafy vegetables such as kale, bok choy, kelp, gourds, spinach and spinach provide iron, vitamins B6, B12, B complex and folic acid, which are important for high blood formation. Because during menstruation, our body needs high iron. Although green leafy vegetables such as gourds, as well as containing vitamin A There is also magnesium which can help relieve abdominal cramps during menstruation too. And fiber from vegetables helps with constipation during menstruation.
5. Cereals
Various types of grain foods such as barley, oats, quinoa, as well as giving the body enough fiber to make it last longer. Reduce hunger often, eat little by little, and also help relieve constipation. This diet also helps to keep excess estrogen out of the body.
6. Eggs
Foods high in magnesium, such as eggs, should be another option in your diet during your period. Good egg protein and low fat can be cooked in this variety. Being an easily digestible protein, it reduces flatulence in the stomach and intestines, reducing symptoms. period pain can
7. Whole grain rice and bread
Rice and bread such as brown rice, riceberry rice or whole wheat bread As it is a complex carbohydrate, the body gradually breaks down sugar slowly stabilizing the sugar level in the body So this food group helps to reduce irritability easily. mood swings and reduce symptoms of depression, anxiety and fatigue
8. Soy milk, soy milk
Because soy milk and soy milk contain a phytoestrogen called Genistine, which has a mild anti-estrogen effect. So reduce and relieve menstrual pain medication.
9. Chocolate
Dark chocolate is a magnesium-rich food and is also high in antioxidants. which is an essential mineral for a woman’s menstrual cycle Help relieve your menstrual pain for women. very good Although the antioxidants in chocolate also help to strengthen the hormone serotonin. that makes you feel good It also helps reduce symptoms during menstruation.
10. nuts
such as almonds, macadamia nuts, pistachios, or broad beans. Because nuts and seeds are full of nutrients, eating a handful is enough, and salted nuts should be avoided. or coated with sugar because it will make it easier to get fat
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