Menstruation is a difficult time, as between premenstrual syndrome,
menstruation, and
cramps, it is hard to carry out our daily activities, since the pain can be so intense that it leaves you bedridden. However, it's not all bad news, as making some changes to your diet could help control the intensity of the pain naturally, so take note!
What are menstrual cramps and why do they occur? Menstrual cramps, also known as
dysmenorrhea, are a pain that occurs in the lower abdomen. The National Library of Medicine states that cramps often occur alongside other symptoms such as "lower back pain, nausea, diarrhea, and headaches."
If you have wondered why menstrual cramps occur, it is because, during menstruation, "the uterus contracts to help expel the uterine lining. Prostaglandins, a substance similar to hormones, are related to inflammation and pain and cause muscle contractions," according to the
Mayo Clinic. For its part, the site
Medline Plus adds that
prostaglandins are chemicals from the uterus that cause the uterine muscles to contract and relax, which leads to cramps.
You can also read: 6 natural remedies to relieve menstrual crampsWhat foods worsen menstrual cramps? The site
Medical News Today reports that a congress organized by the North American Menopause Society was held, during which research was presented indicating that there are various foods and beverages that worsen the intensity of
menstrual cramps. At Kiwilimon, we tell you everything you need to know about this topic and what to avoid eating to forget about cramps.
In an interview with the site, Dr. Monica Christmas, an academic from the University of Chicago, explained that the meta-analysis yielded interesting results, as it appears that "adopting an
anti-inflammatory diet is associated with fewer menstrual cramps."
What foods worsen cramps? According to this research, these are the foods and beverages you should avoid during menstruation, as they worsen the intensity of cramps:
- Coffee
- Red meat
- Oil
- Sugar
- Salt
Additionally, Dr. Monica Christmas told Medical News Today that “refined sugars, cooking oils, trans fats, dairy, red meat, processed meats, refined grains, and alcohol are considered inflammatory foods.” It is believed that these types of foods increase the secretion of prostaglandins, the chemical substance that causes
menstrual cramps.
Therefore, the academic recommends adopting an anti-inflammatory diet, as it could decrease prostaglandin levels, which means less intense cramps and a less painful menstruation.
You can also read: Teas for crampsFoods to relieve menstrual cramps This same research indicates that omega-3 fatty acids
reduce inflammation, so consuming flaxseed, chia, walnuts, salmon, cod liver oil, sardines, and anchovies could be an excellent option to combat cramps.
To top it off, the site mentions that the analysis found that “vegan individuals or those following a plant-based diet have lower inflammation levels and are less likely to experience menstrual pain.”
In addition to adopting a healthier diet and avoiding foods that cause inflammation, the U.S. National Library of Medicine recommends these tips:
- Apply a hot cloth to the abdomen.
- Do yoga or exercise.
- Take a hot bath.
- Meditate.
- Avoid alcohol and tobacco.
- Sleep at least 8 hours.
Remember that if your cramps are very strong and cause intense pain, it is best to consult a specialist, who will provide the appropriate treatment.
You can also read: Foods to improve menopause symptoms