It is estimated that 90% of women experience some menstrual cramping and about 20% suffer from dysmenorrhea, painful periods (University of Birmingham, 2012 https://www.aafp.org/afp/2012/0215/p386.html). Painful cramps can be debilitating and interfere with daily activities.
What can cause painful periods?
Naturally your womb contracts & relaxes on a regular basis throughout your cycle. During your periods, these contractions may become stronger because your uterus is expelling its lining.
Painful periods have been associated with excess production of prostaglandins, a hormone-like substances that our bodies produce. Too many prostaglandins can increase pain and inflammation. Women with painful periods have higher levels of prostaglandins. (ACOG https://www.acog.org/Patients/FAQs/Dysmenorrhea-Painful-Periods?IsMobileSet=false) Menstrual cycle is natural but suffering from extreme period pain isn’t.
Other conditions that can cause period pain are fibroids and endometriosis.
3 Foods to Alleviate Period Pain
1. Eat more omega-3 rich foods; salmon, ground linseed, pumpkin seeds, green leafy vegetables. Study (Experimental Biology, 2004) showed that Omega-3 in fish may significantly diminish the production of prostaglandins and reduces inflammation https://www.sciencedaily.com/releases/2006/04/060404085719.htm
2. Magnesium has been associated to relax and reduce pain through lowering prostaglandins in blood (British Medical Journal, 2006). Eat dark leafy greens, nuts, seeds, little dark chocolate. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1459624/
3. Zinc. A study showed that taking extra zinc could reduce or even prevent painful periods. https://www.ncbi.nlm.nih.gov/pubmed/17289285. Eat zinc-rich foods; chicken, pumpkin seeds, seafood.
Top tip: High caffeine intake, saturated fats (dairy, red meat) and sugar can increase period cramps & inflammation.
