4 Surprising Foods That Reduce Menstrual Cramps

First, eat a low-fat, high-fiber diet

A low-fat, high-fiber diet can relieve menstrual cramps. This is because it reduces the level of estrogen, which thickens the uterine lining, and flushes out the body of estrogen, fat, cholesterol, and other waste products from the body. In fact, a February 2000 study in Obstetrics &Gynaecology showed a significant reduction in menstrual cramps and premenstrual syndrome (PMS) in women who ate a low-fat vegetarian diet.

To follow a low-fat, high-fiber diet, it is recommended to replace chicken, skim milk, and other animal and non-fiber foods with grains, beans, and vegetables.

Second, drink ginger tea

Ginger has anti-inflammatory properties and is effective for nausea and gastrointestinal upset, as well as menstrual cramps. In a 2010 clinical trial conducted at Toyserkan Azad University in Iran on 70 university students with menstrual cramps, participants who took ginger capsules for three days experienced about 45% more menstrual cramps than the placebo group.

The Maryland Medical Center recommends women with menstrual cramps take ginger 2-3 times a day. If you can't consume ginger as it is, you can make ginger tea. It is recommended to boil ginger root in water, or to roast ginger and drink tea.

Third, take non-steroidal anti-inflammatory drugs

If you have severe menstrual cramps, you may want to take nonsteroidal anti-inflammatory drugs such as ibuprofen or naproxen. NSAIDs inhibit the production of prostaglandins* that cause pain by causing strong contractions of the uterine muscles. Within a few hours or days, it is cleanly broken down and excreted through the liver and kidneys, so there is no need to worry about tolerance or side effects.

*Prostaglandins: Hormonal substances synthesized in vivo that control the body's functions.

It is recommended to take NSAIDs in a 6~8 hour cycle just before or after the onset of menstrual cramps.

Fourth, eat omega-3, vitamin B1, and magnesium

Omega-3s, vitamin B1, magnesium, and others each work to reduce menstrual cramps.

-Omega-3

Just before menstruation, progesterone declines, arachidonic acid* is released, and prostaglandins are produced from the uterus. Omega-3s can antagonize arachidonic acid and inhibit its production.

*Arachidonic acid: polyunsaturated fatty acids and omega-6 fatty acids.

- Vitamin B1

Vitamin B1 can lower menstrual cramps by inhibiting the production of lactic acid in our body, which causes fatigue and muscle pain. In fact, a lack of vitamin B1 can lead to the accumulation of fatigue substances and make menstrual cramps feel greater.

-magnesium

Magnesium can regulate nerve and muscle function, relieving symptoms such as recurring muscle pain, arthritis, menstrual cramps, and muscle cramps. Women of childbearing age are recommended to consume about 320 mg of magnesium daily, which is found in 110 grams of dried almonds or 6 cups of boiled spinach.