Most women in the menstrual years of
their lives experience pain in the pelvic or abdominal area during menstruation
referred to as menstrual cramps.
This pain is also termed as ‘dysmenorrhea’.
Menstrual cramps range from mild to
severe experiences..
In mild cases, the cramps are of short duration and experienced in the
form of a dull aching sensation or heaviness in the abdomen. On the other hand,
acute cases of menstrual cramps can
be unbearably painful and at times even require medical intervention.
However, instead opting for pain
killers, drinking gin or choosing any other solution to relief the pain,
adopting a healthier dietary habit don’t just relief the pain but, also plays
to a better general benefit to your nutritional status (well-being).
Keep in mind;
a healthy diet will enhance your overall
well-being and thus, help to combat menstrual cramps with ease.
If you are one of the many women who
dread those unavoidable five days in your calendar, just check out these quick
self-help tips that spell out the importance of healthy food in alleviating
unwarranted menstrual cramps.
RECOMMENDED DIETARY
CHOICES
Remember the recommendations will more effective if you start going by them at least three (3) days to your menses.
Keep hydrated: Make sure to take in
enough amounts of fluids (water) as it will help your body relax and prevent
unnecessary uneasiness.
Junk food: Do not eat food that
makes you feel lethargic and bloated. Junk food and fatty sweets are a strict
no-no.
Eat fish instead of meat: Fatty acids (omega 3) found in fish oil have anti-inflammatory properties that help in getting relief. A group of hormone-like substances in the body called prostaglandins are involved in muscle contractions and menstrual pain. One way to shut down the prostaglandin effect is by consuming omega-3 fatty acids like those contained in salmon.
Avoid meat and dairy products: They contain arachadonic acids, which increase the
production of cramp-causing prostaglandins.
Must eat foods:
Make sure to include plenty of whole grains, vegetables, fruits and food rich
in calcium and magnesium in your meals. Vegetables
and fruits will satiate your appetite without making you feel sluggish. Green vegetables are high in calcium,
magnesium and potassium, which relieve and prevent the spasms that lead to
cramping pain. These minerals can calm and relax emotions, reducing
irritability. Dark green vegetables also contain high amounts of vitamin K,
which is needed to coagulate blood and prevent excess bleeding.
Eat in bits: Instead of taking
three square meals in a day, try to space them out in small meals all
throughout the day. It will help you to meet the nutritional requirement of the
day without leaving you with a heavy or upset stomach.
Cut out caffeine from your list of
food: Caffeine
in coffee, tea, cola, and chocolate make you feel nervous during periods and
thus, lead to menstrual discomfort to a large extent. The oils found in coffee
can also upset your intestines.
Do not consume alcohol: If your body has the
tendency to retain water during periods, alcohol will only aggravate the
problem. If you find it difficult abstaining, limit consumption of alcohol to a
glass or two of wine or just stop, it’s just five to six days.
Eat flaxseed: Various researches
have revealed that flaxseed have curative properties as far as menstrual cramps
are concerned. It contains omega 3’s (like fish) and thus, slows down the
release of certain prostaglandins in the body. Include two teaspoonful of
ground flaxseed on your daily meals.
Grab some Yogurts: Yogurt contains
live and active cultures of bacteria that promote a healthy digestion. Yogurt
is also a good source of calcium, and getting twice as much calcium as an
average woman consumes on a daily basis.
If you couldn't keep all that in
memory, here is a summary your need to keep in your notebook as a reminder.
RECOMMENDED
|
NOT RECOMMENDED
|
Water, Fish,
Vegetables (esp. fresh dark green), Fruits (esp. pineapple), Decaffeinated
Tea, Flaxseed, Whole grains (eg. beans) and Yogurts.
|
Junk foods, Fatty
sweets, Caffeine, Alcohol, Meat, Dairy products (e.g milk), Chocolate, Sodas
(eg. Coke and Fanta), Caffeinated Tea
and excess salt ingestion.
|
This article was reviewed on Sunnday, 10th July,
2016 By Nu. Sallah
Stanley Kwesi (Nutritionist at Nutritional Talk)
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