Like the hands of a clock, day one of your cycle begins. Before you can drag yourself out of bed, you anticipate the worst: menstrual cramps. The thought of a pain-free period seems impossible, doesn’t it? Not too fast. This goes without saying, but hormone health is important to our well-being. Because of every stage of lifeHormones play a role. They regulate everything from sexual desire come our metabolism. Our hormones are strong, but they are all sensitive. They are influenced by many lifestyle factors. One — or all — of these factors (diet, exercise, sleep, etc.) hormone imbalance. Over time, this imbalance will take its toll. Hi, bloat period, numb cramps and tender breasts. Does any of these sound familiar? If so, you may have an underlying hormonal imbalance. Luckily, you can hack your way to a better stage. In today’s article, we will learn about foods that help relieve menstrual pain. After all, food is also medicine.
Featured image of Michelle Nash.
What is the menstrual cycle?
As women, we’re conditioned to believe that menopause is a painful, frustrating, and embarrassing experience — but it shouldn’t be. not at all of those things. In fact, my goal is to empower you to make your own cycle. Consciousness is strength. Learn your flow and your flow will become a seamless part of your life. These are the four main phases of the menstrual cycle:
- Menstrual period
- Follicular phase
- Ovulation phase
- The luteal phase
Each month – during the years from puberty to menopause – a woman’s body goes through a number of changes. In essence, to get ready for a possible pregnancy. This sequence of hormone-driven events is known as the menstrual cycle. During each menstrual cycle, an egg develops and is released from the ovary. The lining of the uterus is formed. If conception does not occur, the lining of the uterus sheds during menstruation. Thus, the cycle begins again. The length of each stage may vary between women and it may change over time.
How long does a normal menstrual cycle last?
This depends. For context, the length of menstrual cycle calculated from the first day of your period to the day before your next period begins. Menstruation may occur every 21 to 35 days and last 3-7 days. During the first few years after menstruation begins, long cycles are common. On average, a very healthy cycle is 28-30 days with bleeding lasting about five days. That said, every woman’s body is different. You need new period products? We have you covered.
Why do women get cramps when menstruating?
Dysmenorrhea occurs due to contractions in the uterus (is muscle). If it contracts too hard during your menstrual cycle, it can press on nearby blood vessels. In turn, this briefly cuts off oxygen to the uterus. This lack of oxygen causes pain and cramping. Plus, hormone-like substances (called prostaglandins) trigger muscle contractions. Women with higher levels of prostaglandins often experience more severe menstrual cramps. That’s one of the reasons why hormone balance key!
What Causes Irregular Menstrual Cycle?
With that said, every woman’s menstrual cycle is different. Some women get their period at the same time every month. Others are more unusual. Some women bleed more heavily or on some days longer than others. Your menstrual cycle can also change during certain times of your life. That said, many women find it helpful to track their periods. In the end, the goal is synchronize your cycle with your life. Any of these things can alter your menstrual cycle:
- Birth control. Birth control pills can make your periods shorter and lighter, while with some pills, you won’t have periods at all.
- Pregnancy. A missed period is one of the most obvious first signs that you are pregnant.
- Polycystic ovary syndrome (PCOS). This hormonal imbalance prevents eggs from developing normally in the ovaries. PCOS causes irregular menstrual cycles and missed periods.
- Fibroids. These noncancerous lumps in your uterus can make your periods last longer and heavier than usual.
- Eating disorder. Anorexia, binge eating and other Eating disorder can disrupt your menstrual cycle and make your period stop.
This is not a complete list of reasons why your menstrual cycle may be irregular. If you feel your periods are irregular (short, long, absent, or you see between cycles, please contact your healthcare provider, or Let’s work together!).
Cycle synchronization for a better period
Before diving into the foods that help with menstrual cramps, let’s talk about cycle synchronization. We did wrote about it before, but cycle syncing is this: a hands-on method whereby you adjust your diet and exercise routine (and even your social calendar!) around different phases. of the menstrual cycle. In turn, this supports your hormones and optimizes your mental and physical health. This concept was coined and trademarked by Alisa Vitti, Functional Dietitian, HHC, AADP. Once you figure out where you are in your cycle, you can start cycle sync.
Ride a seed bike to regulate your menstrual cycle
Speaking of cycle synchronization, have you heard of seed rotation? In essence, the seed cycle is a growing health trend, which is said to balance hormones, boost fertility and ease symptoms of menopause. It involves eating flax, pumpkin, sesame and sunflower seeds at different times of the month. Theoretically, the grain cycle could enhance or inhibit the production of estrogen and progesterone in the body. In turn, balance and optimize your hormones, along with reducing symptoms caused by hormonal imbalances. The easiest way to seed cycles is through Funk It Wellness. They do all the hard work for you. No need to buy seeds and grind them at home! As you might have guessed, these seeds are considered to be foods that help relieve menstrual cramps.
10 foods to help relieve menstrual pain
Needless to say, here are the top 10 foods for menstrual pain relief — plus delicious recipes to spark creativity in the kitchen. These ingredients are easy to digest, Anti-inflammatoryHelp balance blood sugarand more.
Banana
Banana contains vitamin B6 and a healthy dose of potassium, which can help relieve your symptoms of bloating and cramping. They also contain magnesium and calcium. Those are three of the four nutrients you need to ease muscle cramps! It’s no surprise that bananas are a popular and fast choice for cramps relief.
Recipe: Chocolate Banana Bread
Dark green
Green vegetables are rich in calcium and magnesium. Now is the time to add kale, spinach or broccoli to your plate. Eating green vegetables can also help with menstrual cramps, as studies show that eating foods rich in calcium can help ease menstrual pain.
Recipe: Clarksville Kale Crunch Salad
Lemon
Lemons, like all citrus, are rich in vitamins – especially vitamin C. Vitamin C helps the body absorb iron from food into the bloodstream and tissues. Since you’re losing blood during your period, it’s a good idea to add some vitamin C. In addition, vitamin C helps with iron absorption. Lemons also contain fiber, making them a great food to prevent muscle spasms.
Recipe: Pan-fried chicken with lemon leaves with artichokes and spring vegetables
lentils
Lentils are rich in fiber and iron. They are also a great source of protein for vegetarians. During menstruation, iron levels drop, so eating iron-rich foods can help counteract this drop. Plus, legumes are rich in thiamine, which can be an effective way to combat menstrual pain.
Recipe: Coconut curry with red lentils
Oat
Relieve cramps from the moment you wake up. Oats are delicious and nutritious, whether you enjoy them as oatmeal, in cookie form (breakfast), or in a healthy batch of homemade granola. Not only them full of fiber—Which helps you feel fuller longer after eating — but they’re also a good source of zinc and magnesium. In particular, magnesium helps relax blood vessels and regulate serotonin.
Recipe: Baked Banana Cashew Oatmeal
Egg
Eggs contain vitamins B6, D and E, all working together to combat the symptoms of PMS. They are also high in protein, which is a nutritional supplement to support blood sugar balance.
Recipe: Masala Eggs
ginger
No surprise, here it is! Ginger is a culinary and medicinal powerhouse. Today, it is often recommended as a home treatment for a variety of ailments, including menstrual cramps. Because it has anti-inflammatory and pain-relieving properties, it can help relieve pain and bloating associated with a woman’s menstrual cycle.
Recipe: Tropical pineapple ginger smoothie
Black chocolate
If you need a reason to eat chocolate during your period, this is it. Dark chocolate can help relieve menstrual cramps due to its high magnesium content. Magnesium helps relax muscles and may stop the production of compounds that signal cramps. Copper, another nutrient found in dark chocolate, may also play a role.
Recipe: Dark Chocolate Mousse with Berries
Walnuts
Walnuts help ease menstrual pain, thanks to their high omega-3 content. Anti-inflammatory fats help resolve cramps naturally, so keep a bowl on hand for a healthy snack, add to a bowl of yogurt, salad dressing or stir-fry cereal bowl for a quick dinner side dish.
Recipe: Burrata Toast with Caramel Walnuts
Wild caught salmon
Like walnuts, wild-caught salmon is rich in omega-3 fatty acids. Salmon is also one of the few foods with vitamin D! This fatty fish helps treat PMS symptoms. It’s best to eat salmon during the week prior to your period. It also has anti-inflammatory effects, reduces muscle tension, controls cramps, and reduces bloating.
Recipe: 5 min salmon with cauliflower
Master your menstrual cycle with these powerful books
Last but not least, here are my top four books on menstrual healing, cycle synchronization, and soul nourishment. Plus, many of these books also dive into foods that help with menstrual cramps! All of them are ideal readings for that cozy, pre-menstrual period.
Disclaimer: Please use this as a guide only. This article is for educational purposes only and is not designed to diagnose, treat, prevent, or cure any condition. If you are experiencing any menstrual cycle irregularities, please seek help from a qualified healthcare professional.
