Dietary allies: Easing menstrual pain with nutritional support
Many women experience severe menstrual pain during their periods. Dr Magdalena Cubała has listed products that, when consumed during this challenging time, may help alleviate uncomfortable symptoms. "Take care of yourself, eat healthily," encourages the expert.
28 November 2024 22:14
Severe cramps in the lower abdomen, which occur in women during menstruation, can seriously hinder everyday functioning. To support the body and alleviate the painful symptoms accompanying menstruation, it's worth taking a closer look at your diet. As noted by Dr Magdalena Cubała, there are products that can help us get through "those days" by easing the pain.
Painful periods? Try to include these products in your diet
The saying "you are what you eat" may hold more truth than we realise. According to Dr Magdalena Cubała, there are products containing certain compounds that ease painful menstrual symptoms. What exactly are we talking about? The list includes:
Fruits rich in anthocyanins, which are antioxidants that reduce oxidative stress and help provide nutrients that can reduce menstrual cramps. These fruits include blackberries, grapes, blueberries, cranberries, and watermelon.
Valuable sources of protein and iron, such as beef, beef liver (in addition to iron, it contains vitamins A, B9, and B12), as well as omega-3 fatty acids and zinc, which help with inflammation (the doctor recommends salmon as a source), and amino acids that support gut function, such as those found in bone broth.
The diet during menstruation should also include vegetables like beetroot, spinach, and kale. It's also worth including shiitake mushrooms, which contain B vitamins.
"Kale and spinach – rich in vitamins A, C, K, and folic acid, which support the body during menstruation" - reads a post on Magdalena Cubała's Instagram.
What else? Slowly absorbed carbohydrates, like buckwheat and wild rice. As mentioned in the post, "carbohydrates with a low glycaemic index help maintain stable blood sugar levels during your period. They are high in B vitamins, magnesium, manganese, and copper."
Our "period" diet should also make room for pumpkin seeds and flaxseeds. These products, due to their ingredients, help with inflammation, ease menstrual pain, and also improve mood.
The expert's list also includes superfoods that help alleviate menstrual pain, such as dark chocolate, coconut water, dates, raspberry tea, ginger, cinnamon, turmeric, and nutritional yeast.
