Painful periods are a reality of modern times. But when it comes to periods, most of us don’t exactly think about our food choices. We are all too busy dealing with killer cramps and those wild mood swings.
This is not the correct way to deal with painful periods. Experts say that what we eat is directly linked to period cramps and other difficulties. This is a proven fact that being low on Iron or Magnesium can make bleeding heavier and cramps worsen. Here are some essential nutrients that we must include in our diet.
Deficiency of Iron is a big Irony
Heavy bleeding during periods is directly connected to iron loss. Every cycle drains you dry every month, which costs your iron reserves.
It’s not just about dragging through the day tired; low iron is directly linked to your focus and mood. The fix is simple. Include spinach, lentils, and kidney beans in your diet. A lean cut of red meat is also a good source. Remember one thing, adding some lemon juice, tomatoes, or oranges can make a boom.
Adding Vitamin C helps your body grab iron way more. Spinach salad with a citrus dressing can turn things around.
Mag is a real magic
Magnesium is your muscles’ best friend. This mineral keeps muscles chill and nerves firing right.
Studies say that a woman low on magnesium generally has brutal period pain, which is called dysmenorrhea. The good thing is, adding a pinch of magnesium supplements can cut cramp intensity significantly. Even in some cases, it slashed painkiller needs over a few cycles. Pumpkin seeds, almonds, and bananas are good sources of magnesium.
One more thing, dark chocolate (70% cocoa or more) is also helpful. A small piece of it feels like a treat that actually helps.
OMG it’s Omega-3
Painful periods are related to prostaglandins. These hormone-like things make your uterus contract like crazy, which in turn results in painful periods. Omega-3 fatty acids can reduce the formation of prostaglandins in the uterus. That’s why including omega-rich foods makes periods easier. Walnuts, flaxseeds, and salmon are rich sources of omega-3 fatty acids. Making these omega-rich sources part of your diet regularly can make you feel happy and calm in those days.(This is an authored article by Dr. Vaishali Sharma, Senior gynecologist and IVF specialist, MD(AIIMS)
