Best Food , Do and Don'ts During Periods

Causes Of Menstrual Cramps

The most common cause for menstrual cramps or primary dysmenorrhea is when the uterus, a muscle, contracts and the pain associated is caused by this muscle losing its supply of oxygen. The pain usually begins a couple of days before a women's cycle and can last for the first couple of days of their period. When this pain becomes to unbearable to handle on its own you can take over the counter pain relievers such as Ibuprofen, apply a heat compress, and avoid certain foods. Some women find comfort with oral contraceptives as well as maintain a healthy lifestyle with diet and regular exercise.

If you find yourself in a fetal position time after time with immense pain associated with menstrual cramps be sure to contact your gynecologist and make sure it is not a sign of a more serious health condition. But if you are like many of the women who battle with the annoying and agonizing pain that comes with your monthly visit and would like to aid the cramps with a natural approach then your in luck, with certain foods you can ease your menstrual cramps as well as help your over all diet.

BEST FOOD To EAT DURING PERIODS

BEANS

The high fiber content of beans and peas reduces the congestive symptoms of cramps by producing bulkier stools with higher water content. This rids the body of excess fluid and also normalizes digestion, reducing both constipation and diarrhea, according to Dr. Susan Lark, director of the PMS Self-Help Center in Los Altos, California, and author of "Dr. Susan Lark's Menstrual Cramps Self Help Book." Legumes are also a good source of B vitamins, which prevent cramps and menstrual fatigue. Although beans can create excess gas, this can be minimized by eating small amounts and increasing slowly, or by taking a digestive enzyme like Beano.

GREEN VEGETABLES

Green vegetables are high in calcium, magnesium and potassium, which relieve and prevent the spasms that lead to cramping pain. Lark also adds that these minerals can calm and relax emotions, reducing irritability. Dark green vegetables also contain high amounts of vitamin K, which is needed to coagulate blood and prevent excess bleeding.

OMEGA-3 FATTY ACIDS

A group of hormone-like substances in the body called prostaglandins are involved in muscle contractions and menstrual pain. One way to shut down the prostaglandin effect is by consuming omega-3 fatty acids like those contained in salmon, walnuts and flaxseed. A 1995 study in the "European Journal of Clinical Nutrition" found that women whose diets are balanced in favor of omega-3s, rather than other fats, tend to have milder menstrual symptoms.

PINEAPPLE

A report from Dr. Phyllis Johnson, of the U.S. Department of Agriculture's Human Nutrition Center in Grand Forks, North Dakota, found that young women who consumed low amounts of manganese had an increased menstrual flow of up to 50 percent, leading Johnson to recommend that women with menstrual discomfort increase their manganese consumption. Fruits are high in manganese, but one of the richest manganese food sources is pineapple. Pineapple also contains high levels of bromelain, an enzyme thought to help relax muscles and therefore prevent menstrual cramping.

TEA

Tea is another source of manganese, according to Johnson, although women should avoid the caffeinated version, which can actually lead to greater menstrual discomfort. Ginger tea may be helpful in relieving nausea and bloating, and chamomile tea also contains properties that relieve muscle spasms and reduce the tension that can lead to anxiety and irritability.

WATER

Excessive fluid retention is one of the main causes of congestive symptoms seen with cramps, which are characterized by dull, aching pain. One of the very best ways to help decrease water retention, even though it may seem counterintuitive, is to increase water consumption--if a woman isn't drinking enough, her body may overcompensate by retaining extra water.

WHOLE GRAINS

A study by British doctors found that eating small amounts of carbohydrates every three hours and within one hour of going to bed combated PMS symptoms in 70 percent of women. Dr. Lark adds that whole grains are excellent sources of magnesium, which reduces neuromuscular tension. Whole grains also have B-complex vitamins and vitamin E to combat fatigue and depression.

YOGURT

Yogurt contains live and active cultures of bacteria that promote a healthy digestion. Yogurt is also a good source of calcium, and getting twice as much calcium as an average women consumes on a daily basis, 1,300 milligrams instead of 600, seems to alleviate menstrual discomfort, according to James G. Penland, Ph.D., a psychologist at the Department of Agriculture. However, since meat and dairy products contain arachidonic acids, which increase the production of cramp-causing prostaglandins, women may prefer to choose nondairy forms of calcium such as broccoli, kale, canned salmon with bones and calcium-fortified foods like cereals and juices.

DON'T DRINK CAFFEINE

Cutting back on caffeine intake can help reduce bloating and calm an irritable stomach. "Caffeine can increase stomach acid and be rough on sensitive intestines. If you want a rich-tasting coffee substitute, try my traditional Indian chai," professional chef and healthy living expert Jennifer Iserloh says.

DON'T SKIP THE WATER

This one may not feel intuitive, but Rose explains that drinking more water will help your body release water retention and alleviate bloating. "Your body is retaining water because it's afraid of not getting enough. So, if you give it what it needs (more water) it will release the water it's holding onto."

DON'T FORGET YOUR VITAMINS

Thomas suggests adding vitamin-friendly foods to your diet, especially during your cycle. Vitamin E can help eliminate some PMS symptoms; you'll find it in avocado, hemp seeds and egg yolk. Vitamin B6 can help relieve bloating and boost your mood; find it in potatoes, bananas and oatmeal. Lastly, vitamin C and zinc support the health of a woman's eggs and reproductive system. Find vitamin C in grapefruits and lemons and zinc in pumpkin seeds and squashes.

DON'T EAT TOO MUCH SALT

Though salt is crucial to good health, bloating and water retention can occur if you overdo it. According to Iserloh, nutritionists recommend a diet with 2,300 milligrams/day, or roughly one teaspoon. "The best way to control salt intake is to avoid processed and fast foods, many of which contain three to four times the salt you should have in one meal."