What Are The Best Foods To Eat During Your Period To Help With Cramps
- Starchy foods
- Avoid foods high in sugar
- Avoid processed foods
- Foods rich in calcium
Starchy foods
The exact cause of PMS is unknown, but it seems to be linked with a relative imbalance between the two female hormones, oestrogen and progesterone. Some researchers believe that progesterone hormone cannot bind properly to cell receptors when blood glucose levels are low.
Nibbling regular carbohydrate snacks raises blood glucose levels and helps progesterone bind to cells so it can work properly, says Healthspans head of nutrition, Rob Hobson. In one trial, published in the journal, Nutrients, women with PMS ate starchy foods every three hours from first waking up until retiring, over 50 percent gained relief from symptoms, with a further 20 percent experiencing some improvement. Dietary changes alone, with no additional medication, gave full relief of severe PMS symptoms in 19 percent of sufferers.
Anti-inflammatory foods
Following an anti-inflammatory diet is a good option and also good for your health in many other ways. Foods that help to fight inflammation include fruits, vegetables, beans, pulses, whole grains, omega 3 rich foods , lean proteins , healthy fats and dried spices, says Rob.
Avoid foods high in sugar
Try to avoid foods that exacerbate inflammation, such as oils other than extra virgin olive, foods high in sugar, red meat and alcohol , says Rob. These foods can also exacerbate bloating which can make cramps feel worse .
Your anti-inflammatory menu
Causes Of Period Pain
Period pain happens when the muscular wall of the womb tightens . Mild contractions continually occur in your womb, but they’re usually so mild that most women cannot feel them.
During your period, the wall of the womb starts to contract more vigorously to help the womb lining shed as part of your period.
When the wall of the womb contracts, it compresses the blood vessels lining your womb. This temporarily cuts off the blood supply and oxygen supply to your womb. Without oxygen, the tissues in your womb release chemicals that trigger pain.
While your body is releasing these pain-triggering chemicals, it’s also producing other chemicals called prostaglandins. These encourage the womb muscles to contract more, further increasing the level of pain.
It’s not known why some women have more period pain than others. It may be that some women have a build-up of prostaglandins, which means they experience stronger contractions.
Referral To A Specialist
If your period pain has not been controlled after 3 months of treatment with painkillers or a suitable hormonal contraceptive, your GP may refer you to a specialist, which will usually be a gynaecologist.
The specialist will carry out further tests to help confirm or rule out an underlying medical condition. Tests you may have include:
- a urine or blood test
- pelvic ultrasound where high-frequency sound waves are used to produce an image of the inside of your body it’s painless and will show any abnormalities in your reproductive organs
- laparoscopy under general anaesthetic, a small cut is made in your abdomen through which a fibro-optic telescope is inserted it can be used to look at your internal organs as well as take samples of tissue
- hysteroscopy allows the inside of the womb to be examined using a fibro-optic telescope it’s passed through your vagina and into the womb to check for abnormalities
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What To Drink To Relieve Menstrual Cramps: 5 Answers
Have you noticed that the person you think should have the answer to menstrual cramps doesnt have any answer?
Your doctor is male, and he may have general advice about cramps but a simple thing such as what to drink to relieve menstrual cramps is something he shrugs his shoulders at and gives you a blank look.
Even your own mother may seem clueless about what to drink to relieve menstrual cramps. She says hot water but who can drink hot water with nothing in it?
Surely her 25 years of cramps practice must have produced some other solutions.
Is All Chocolate The Same
Unfortunately, not all chocolate is created equally. If youre a milk chocolate lover, you might have to join the dark side to get relief from cramps before your period. Milk chocolate doesnt contain a high enough concentration of cocoa to net you the cramp-relieving benefits you need. It also contains more sugar than dark chocolate, which can make you feel worse.
If youre craving chocolate before your cycle, pick up dark chocolate varieties that contain at least 70% cocoa. The darker the chocolate and higher the concentration of cocoa, the more beneficial ingredients and cramp relief youll get.
Youll also want to set some personal limits on how much chocolate you eat before your period. While it can definitely help give you a much-needed boost and reduce the cramps you feel, it doesnt replace eating healthfully and practicing good self-care.
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Milk And Other Dairy Products
Milk and other dairy products can generally be healthy options. However, during your period, your body is particularly susceptible to inflammation. The saturated fats in dairy products can trigger inflammation, which can worsen your menstrual pain.
Nevertheless, the calcium in dairy products can help cramps by controlling your muscles nerve activity. Calcium deficiencies can increase muscle spasms. Depending on your needs, it might be a good idea to consume dairy products in moderation.
/10not Drinking Enough Water
Not drinking enough water: Keeping yourself dehydrated during periods can lead to cramps and discomfort. During periods, you experience hormonal fluctuations and a bloated belly. As your estrogen and progesterone levels recede, your body retains more water. This may impact your digestive system and causes constipation, gas, and bloating. Drinking at least 9 to 10 glasses of water a day during your period helps in fighting the bloatedness as it flushes waste out of your system.
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Hot Drinks To Soothe Menstrual Cramps
27 April, 2019
Menstruation normally happens once a month. Unfortunately, many women experience pain, cramps, and overall discomfort. However, you should know that there are some methods to soothe menstrual cramps, such as hot drinks.
Naturally, we first recommend following a healthy diet to prevent and treat menstrual cramps. Additionally, its best to avoid drinking caffeine during your menstrual period, as it can cause anxiety and make you retain water.
In addition to avoiding coffee, you can use other types of drinks that have great benefits for womens health. These teas will be great allies to you.
Natural Cramp Cures That Actually Work
Put those pain meds away.
Raise your hand if you’re popping pain meds basically every day of your period. Yeah, same.
Wish you could cut your Advil habitat least in half? I got your back: There are actually tons of natural cures for cramps that can ease your intense aches , sans chemicals.
Try these tactics next time the red tide rolls in.
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Benefits Of Using A Hot Water Bottle To Treat Period Cramps
Girls experience severe period cramps occur because of an excessiveamount of prostaglandins present in the body. Prostaglandins are compoundswhich are released during the shedding of the uterine lining. Period cramps areusually experienced in the abdomen, thighs and the back. Prostaglandins supportthe uterus to contract and relax to let endometrium detach and flow out of thebody. Excessive pain is caused when the uterus contracts strongly, blood flowis less and the supply of oxygen to the muscle tissue is decreased.
Advantage of using a hot water bottle or a heating pad is that it provides comfort and aids in killing the pain at a molecular level. When heat is applied to the skin, the heat receptors get switched on and block the effect of chemical messengers causing the pain. A hot water bottle is known to help in relaxing the uterus, reducing the tightening of blood vessels and improving the blood flow to the uterus. One should use a heating pad/hot water bottle wrapped in a towel for safety purposes.
Heat is known to open up the blood vessels and promote blood flow. The blood flow increases with the help of heat which helps in relaxing the tight muscles and washing out the buildup of lactic acid which leads to soreness.
Massage With Essential Oils For Pain Relief
Massaging your skin with certain aromatic essential oils can relieve menstrual cramp pain, according to research published in The Journal of Obstetrics and Gynaecology Research. Investigators asked 48 women with menstrual cramps and other symptoms to massage either essential oils or a synthetic fragrance into their lower abdomen between periods.
Women in both groups reported less pain, but the essential oils group did better. Based on the women’s reports, researchers found that the duration of pain was reduced by almost a half a day after self-massaging with the essential oils.
Some oils thought to be helpful include lavender essential oil, clary sage essential oil, and .
Just be sure youre using essential oils safely. Buy high-quality oils that are tested for purity. The National Association for Holistic Aromatherapy suggests diluting pure essential oils in an unscented cream, lotion, or carrier oil before placing it on your skin to avoid irritation.
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What Can Make My Period Cramps Less Painful
8 Ways To Make Period Cramps Less Painful
How To Help Period Cramps
Period cramps remedies to try for pain relief at home:
- Take Ibuprofen or paracetamol
- Use massage
- Get enough sleep
Its not uncommon to experience period pains, particularly during the first day or so of your cycle, says Dr Shree Datta, gynaecologist with healthcare brand, Intimina. When it comes to how to help period cramps Dr Shree recommends: As well as focussing on your diet, take a look at your lifestyle and exercise. Over the counter medication can be helpful, such as Ibuprofen or paracetamol, as can light exercise so try Pilates or a yoga session.
Gentle exercise like Pilates or yoga
There are various yoga moves to ease period pain that you can try, including the childs pose and reverse warrior pose.
The childs pose can help relieve period cramps.
Yoga helps to soothe period pain by easing the muscles in your body. It also relaxes your mind through physical poses called asanas and conscious breathing exercises called pranayama, says leading yoga teacher, Sarah Highfield. Yoga helps to sync your mind, body and breath, leaving you feeling calm and balanced. Many people find that gentle yoga stretches just before and during their period help to relieve mild period pain. However, if your period pain is more intense, it may be better to avoid yoga and rest instead.
Try changing your sleeping position
A TENs machine can help ease pain
Try Livia
Supplements could be the solution
Supplements can help relieve cramps.
Have an orgasm
Exercise
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/10use Of Scented Products
Use of scented products: It is often observed that during periods, to avoid foul smell, women use scented products. This can conflict with your pH levels. As your pH levels are going through some ups and downs during periods, the foul smell is natural. Instead of using scented products, focus on cleaning your vagina naturally and safely. Remember, those perfumes are full of chemicals and could irritate your sensitive parts.
Relief For Premenstrual Syndrome Symptoms
Curcumin, a natural chemical in turmeric, may help with symptoms of premenstrual syndrome . A 2015 study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported significant reduction in PMS symptoms.
If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennies Kitchen. Curcumin supplements are also available online.
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Is It Good To Drink Warm Water During Menstruation
Improves Blood Circulation The blood vessels expand, giving blood circulation a boost, enabling better functioning of the muscles and internal organs. Hot water is also good for menstrual cramps. Drink at least three litres of warm water through the day during your period, for a calming effect on abdominal spasms.
Some Herbal Tea Varieties Can Calm Cramping
Certain teas may help relieve menstrual cramps, says Sonya Angelone, a registered dietitian nutritionist in the San Francisco Bay area.
Research on herbal teas for menstrual pain relief is scarce, but teas have been used by menstruating women in numerous cultures for centuries.
Chamomile and peppermint teas are often recommended for menstrual pain because they are calming to the body. Other teas associated with dysmenorrhea are those made from cramp bark, ginger, or fennel.
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/10these Period Mistakes Can Make You Feel Worse
That messy business of yours hits you every month. Women often undergo various bodily changes during their menstrual cycle that are mostly accompanied by an irritated mood. However, cursing PMS syndrome for all the discomfort is not right. Since menstrual cycle tells a lot about a womans health, even a minute mistake during periods can take a toll on your health. Here we have listed a few common period mistakes you’re probably making and what you should do instead.
What Else Is Going On
In addition to the prostaglandins squeezing your uterus, your hormone levels begin to fluctuate just before your period. Estrogen and progesterone levels are highest just before you start. The rise in these hormones can affect another hormone in your body, called insulin.
Insulin regulates your blood sugar levels, so it can affect the way you feel when insulin falls or rises. Lower insulin may make your blood sugar level rise, while higher insulin levels can make your blood sugar level tank.
The rise or fall in your blood sugar levels can lead to specific food cravings , so if you find yourself heading for pasta or candy, the reason is probably that your hormones are fluctuating.
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Can Period Cramps Wake You Up
According to the National Sleep Foundation, women report worse sleep during and just prior to getting their period for many reasons, but one of the main one is cramps. Other symptoms like headaches, tender or painful breasts, nausea or diarrhea, depression or anxiety, and more can also keep us awake.