9 Foods That Help with Period Cramps
Having a toolkit of hacks for your period cramps can make that time of the month more fulfilling. Remember, while period cramps are common that doesn’t mean that they are normal. Any sort of pain is a sign from your body to investigate that something is not working correctly or that it is out of balance.
MENSTRUAL CRAMPS CAN PRESENT DUE TO:
-Elevated prostaglandins
Prostaglandins are one of the reasons we can get period cramps. Prostaglandins are hormone-like substances that the body releases around menstruation that cause the uterus to contract to shed the lining. They are involved in pain and inflammation. High levels of prostaglandins can mean more severe pain.
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-Imbalances in estrogen / progesterone
The cramps we feel are contractions of the uterus. When prostaglandins are high, progesterone levels are low, which causes an imbalance between progesterone and estrogen, resulting in other common PMS symptoms like cramps, headaches, nausea, and fatigue. Estrogen dominance is the most common kind of hormone imbalance
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-Inflammation
Inflammation occurs when your white blood cells sense an invader or an area of injury in the body, so they release chemicals to surge the area and increase blood flow there. With inflammation comes increased stress response, resulting in higher cortisol, which can cause estrogen and progesterone imbalances.
Foods that help with period cramps will:
Antioxidants
Support estrogen detoxification
Support proper gut health
Here are 9 foods that help with period cramps:
1. GROUND FLAX
Ground flaxseed is one of the foods that help with period cramps due to its phytoestrogen component. Flaxseed contains dietary lignans, which help to inhibit enzymes involved in estrogen metabolism, and are a type of phytoestrogen (plant estrogen). Phytoestrogens exert a weak estrogenic effect, so in the case of high estrogen in women, the phytoestrogens can inhibit the existing estrogen’s function which will lower estrogen naturally. It is important to note that flaxseed should be consumed as ground or milled because the whole seed contains a natural coating that our body can not digest fully. In order to get the most benefit out of flaxseed, pour it in a food processor and blend until it forms a powder, and then it can be added to oatmeal, yogurt, smoothies, or pancakes.
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2. SARDINES
Sardines are one of the foods that help with period cramps because it contains omega 3s. Omega 3s have anti-inflammatory properties that can help balance out prostaglandins that are anti-inflammatory products produced in the body. When produced in higher amounts, it can mean more severe cramping.
The best-absorbed forms of omega-3s are called DHA and the EPA. They are found in fatty fish like salmon and sardines and fish oil. While there are plant foods that contain omega-3s like walnuts, chia seeds, hemp seeds, and flaxseeds, these contain the form called ALA, which does not convert to DHA and EPA that well. Since we need these essential nutrients, for vegans or those who don’t eat fish, you can get enough by taking an algae-based omega-3 supplement, a plant-based alternative for fish oil.
3. BLUEBERRIES
Blueberries contain a host of antioxidants, which is why they are one of the foods that help with period cramps. Oxidative stress damages cells and reduces their ability to function, especially when trying to conceive. Increased amounts of oxidative species cause the body to make an inflammatory response and to raise stress levels. Reactive oxygen species or ROS enters the body daily through many different avenues; these ROS have very high energy levels and can damage cell functionality. Our body responds by sending antioxidants to get rid of the ROS. Oxidative stress occurs when there is an imbalance in this system, either too many ROS or not enough antioxidants. Our body can make certain antioxidants on its own. Still, if we consume them through the diet, the antioxidants are more readily available to get rid of the ROS and decrease oxidative stress. Managing this oxidative stress through consuming antioxidants from blueberries makes it one of the foods that help with period cramps.
4. Oranges
Citrus fruits are high in antioxidants, just like berries, making them one of the foods that help with period cramps. Antioxidants reduce oxidative stress and inflammation, which has a beneficial effect on cortisol release and period pain. Also, citrus foods are very high in vitamin C, a water-soluble vitamin that can also improve hormone function and balance.
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5. LEAFY GREENS
Leafy greens are one of the foods that help with period cramps because of their vitamin A and iron content. Examples of leafy greens are kale, spinach, arugula, bok choy, and romaine. Sufficient vitamin A has been found to boost egg quality and to promote ovarian cell division growth in the early stages of conception. Additionally, they found that vitamin A may be compulsory to initiate the cell division due to a study that found that vitamin A deficient women had low levels of a certain gene that acts in meiosis (cell division). Furthermore, the iron within the leafy greens can help replenish lost stores from the blood you lose in heavy menstruations caused by hormone imbalances. For these benefits on fertility, the vitamin positively impacts hormone balancing, which can improve period pain.
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6. NUTS
Nuts are another one of the foods that help with period cramps. They are high in vitamin e, a fat-soluble vitamin with antioxidant, and estrogen detoxification properties. If high estrogen is a cause of your menstrual cramps, consuming almonds as one of the foods for period pain is a great idea.
Magnesium is also highly abundant in nuts. Many of us have low magnesium levels, but it goes unrecognized in clinical medicine because levels are rarely evaluated. You can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles, maintain our muscles’ health (including our heart – the most important muscle), prevent migraine headaches, balance blood sugar, ease anxiety due to its role in our stress response, and ease menstrual cramps.
7. CRUCIFEROUS VEGETABLES
Another one of the foods that help with period cramps is cruciferous vegetables. Indole-3-Carbinol (I3C) is the main compound in these vegetables that aids in relieving period pain. A study found that participants who were given the I3C, had decreased concentrations of metabolites that would activate the estrogen receptor, which shows that it can lower estrogen naturally.
DIM is another component in cruciferous vegetables that helps it be one of the foods for period pain. DIM lowers total estrogen by improving estrogen detoxification. If we aren’t properly detoxifying estrogen and eliminating it, it can build up in the system and contribute to menstrual cramps. Additionally, broccoli is high in fiber, which detoxifies excess estrogen that could contribute to period pain.
Sulforaphane is another compound found in cruciferous vegetables. A study found that sulforaphane has protective effects against these pathways to inhibit estrogen-induced DNA damage and will lower estrogen naturally through detoxification.
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8. ASPARAGUS
Asparagus is another one of the foods that help with period cramps because it has lots of prebiotic fiber. Don’t get confused between probiotic and prebiotic here. Probiotic foods are ones that administer the good bacteria to your gut while prebiotic foods are ones that break down to feed the bacteria in the gut. Both are important but in different ways. Feeding the gut microbiota by consuming asparagus with prebiotics is important because it aids in estrogen detoxification. Eliminating that recirculating estrogen will help with period cramps by balancing your hormones.
9. TURMERIC
Curcumin is the bioactive ingredient in turmeric, making it one of the foods that help with period cramps. Curcumin is best known for its anti-inflammatory and antioxidant properties. It helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body. The antioxidant effects are beneficial to reduce the internal stress response which can balance out progesterone and estrogen, which results in decreased prostaglandins.
Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance curcumin absorption. Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin.
