Foods that reduce menstrual cramps

Menstrual pain affects women’s quality of life. The pain is mainly due to the decomposition of the uterine lining and the decrease in estrogen before menstruation. Pharmacist Do Xuan Hoa, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said a reasonable diet contributes to improving this condition.

Omega-rich foods such as salmon, chia seeds, walnuts, have anti-inflammatory effects and reduce menstrual pain. On the contrary, omega-6 fatty acids are essential for health, but if consumed in excess, they can easily lead to inflammation and increased pain. Women should balance omega-3 and omega-6 in their diet.

Fresh fruits and vegetables such as bananas, berries, spinach, and broccoli are rich in vitamins, minerals, and fiber, helping to improve digestion and reduce inflammation. Regularly adding these foods to your diet reduces stomach pain during “red light” days and improves overall health.

Whole grains including brown rice and oats contain lots of fiber, improve digestion and reduce the feeling of bloating. This food provides B vitamins, magnesium, supports the nervous system, and reduces muscle spasms. Oats, whole wheat, and brown rice also contain anti-inflammatory compounds that reduce stomach pain.

Foods rich in magnesium Found in dark chocolate, quinoa, and tofu, it helps relax muscles and reduce spasms, contributing to soothing menstrual cramps. Almonds, sunflower seeds, and black beans are rich in magnesium.

Drink enough water Very important during menstruation. Water helps maintain body moisture, aids digestion, reduces the feeling of bloating, improves blood circulation, and reduces cramps. Each person should drink 2-3 liters of water per day.

Natural herbs like ginger tea and mint tea are suggestions that are beneficial for women’s health. Ginger has anti-inflammatory properties, helps relax muscles, and reduces stomach pain. Mint tea helps reduce stress, relax muscles, and prevent nausea.

Pharmacist Hoa recommends that women need to monitor their health during menstruation. Measures such as applying heat to the abdomen, taking a warm bath, meditation and deep breathing exercises help relax muscles and reduce spasms, improving mood. Using essential oils such as lavender or peppermint through massage therapy also contributes to pain relief and mental relaxation. Supplement natural essences such as Lepidium Meyenii containing amino acids, sterols, and alkaloids. Glucosinate helps the body produce enough hormones, helps reduce menstrual pain, and enhances physiological health.