Relieves cramps: Dark chocolate is rich in magnesium, which helps relax the muscles and ease uterine contractions and pain by inhibiting the production of prostaglandins. In addition, dark chocolate contains potassium that prevents the muscles from retaining water and being bloated, thus helping ease cramps.
Not only does dark chocolate satisfy your sweet tooth during your period, but it's high in potassium which helps your muscles to function, ideal for when those cramps come!
Anti-inflammatory foods, such as salmon, vegetables, fruit and olive oil, can help minimize menstrual camps, a new analysis of studies found. Prostaglandins act like hormones, causing blood vessels and smooth muscles to constrict, resulting in cramping and pain.
Chocolate milk has been shown to be an effective treatment for cramps. A study published in the American Journal of Clinical Nutrition found that chocolate milk was more effective than a sports drink in reducing exercise-induced muscle damage.
“Apart from sugar, all those pastries or any processed foods, dairy, milk, chocolate, chips, and fatty foods can increase blood flow, make the period worse, and cause inflammation. “The best thing is to increase water intake when craving sugary things,” Ashiru said.
Foods like meat, sugar, and coffee may worsen menstrual cramps, research shows. Menstrual cramps, or dysmenorrhea, can cause monthly misery for those who menstruate.
Recent research suggests that diets high in inflammatory foods such as meat, oil, sugar, and salt can contribute to period cramps.
Cruciferous vegetables more commonly known as green leafy vegetables include spinach, kale, broccoli, cabbage, cauliflower, and so on. They are rich in calcium and magnesium, both of which help relieve period pain. Lack of water in the body might also cause dehydration and headaches during periods.
Drink more water to reduce bloating
While it may sound counterintuitive, drinking water can reduce bloating during your period and alleviate some of the pain it causes. Also, drinking hot water can increase blood flow throughout your body and relax your muscles. This can lessen cramps caused by uterine contractions.
Periods may be very painful because of an underlying medical condition, such as endometriosis, uterine fibroids, or pelvic inflammatory disease. Doctors call this secondary dysmenorrhea. Other people may experience pain for no apparent reason. Doctors call this primary dysmenorrhea.
Things you should avoid
“Consumption of excess salt causes water retention that leads to bloating during your period,” said Dr Patil. In fact, also avoid spicy food since it can upset your stomach and cause acid refluxes. “Avoid drinks like coffee, energy drinks etc as they can cause headaches and constipation.
Levels of the feel-good hormone serotonin drop and insulin levels go up. This dangerous combination leaves you reaching for mood-boosting foods like chocolate – that sweet mix of sugar AND fat – while glucose-levelling insulin leaves you craving a sweet treat to raise your blood sugar.
If you're craving chocolate during your period, it's best to stick with dark chocolate. Milk chocolate contains more fat and sugar than dark chocolate, and these can make your period symptoms worse. You could also opt to enjoy sugar-rich fresh fruits like ripe bananas, apples, grapes, and watermelon.
The sugar cravings are usually down to changes in our hormones. Before our periods begin there is a drop in the hormone progesterone and a rise in oestrogen, which can cause blood sugar levels to drop. When blood sugar levels drop the brain sends signals to replenish sugar, and therefore cravings occur.
Prostaglandins cause the muscles and blood vessels of the uterus to contract. On the first day of a period, the level of prostaglandins is high. As bleeding continues and the lining of the uterus is shed, the level goes down. This is why pain tends to lessen after the first few days of a period.
During your menstrual period, your uterus contracts to help expel its lining. Hormonelike substances (prostaglandins) involved in pain and inflammation trigger the uterine muscle contractions. Higher levels of prostaglandins are associated with more-severe menstrual cramps.
Knees to the chest
Bringing your knees to your chest can be helpful when you're having period cramps. This position helps relax the abdominal muscles and your lower back muscles. It can also increase blood flow to the abdominal region, which increases oxygen, which helps fight period pain!
According to a gynecologist, the main potential issue when it comes to ingesting period blood is bloodborne pathogens.
If your hormone levels aren't balanced, your body can make the lining too thick, which leads to heavy bleeding when you shed the thicker lining. If you don't ovulate (release an egg from an ovary), this can throw off the hormone balance in your body, too, leading to a thicker lining and a heavier period.
However, high levels of prostaglandins can cause sharp menstrual pains. Dairy products like ice-creams contain arachidonic acid, which increases the prostaglandins levels in the body, thereby causing more cramps. If you experience severe menstrual cramps, you might want to skip cold ice creams during periods.
Because many muscle cramps are related to electrolyte imbalance, foods that are high in electrolytes, like potassium, can be helpful in stopping them before the start. Though bananas are the most popular high-potassium food, other foods, including avocados, potatoes and leafy greens, also pack a potassium punch.