Kitchen Remedies for Menstrual Pain: A nutritional Guide to Menstrual Pain Relief
Written by Danni Bichler
It has been drilled into us from an early age that having period pain every month is just part of having a monthly cycle. But while this can be an incredibly common problem, period pain is not normal. Prostaglandins are released leading up to your period to allow the uterine muscles to cramp. These are hormone-like compounds that control processes such as inflammation, blood flow, the formation of blood clots and more. Prostaglandins are therefore necessary for the uterus to contract and relax and to allow the uterine lining to shed aka have a period. However an excess of prostaglandins released can cause excessive pain and cramping. From a naturopathic perspective, menstrual pain often points to underlying imbalances in the body such as a higher oestrogen-to-progesterone ratio, thyroid issues, inflammation or conditions like endometriosis or adenomyosis.
While there are medications to manage period pain, one of the first places to start is your kitchen cupboard. The foods we eat can impact prostaglandin release, inflammation levels, thyroid health and hormone balance all of which contribute to period pain.
Here are some things you may already have in your kitchen that can help to ease this uncomfortable cramping
Ginger and Ginger Tea
Ginger has been used for centuries in various cultures for its medicinal properties. It contains compounds like gingerols and shogaols that have anti-inflammatory and analgesic effects, which can help in reducing period pain. Drinking a warm cup of ginger tea can soothe the cramps and help in relaxing the muscles. Additionally, ginger can enhance blood circulation, providing relief from the pain. Clinical trials of more than 100 students with moderate to severe period pain found that pain was similarly reduced in students taking ginger, as students taking the NSAIDs Ibuprofen or mefenamic acid.
Eating the rainbow
Eating a diverse diet filled with fresh fruits and vegetables can really help to alleviate period pain and discomfort. Think of each colour in fruits as vegetables as a different set of nutrients and antioxidants that are essential for overall health and reducing inflammation.The high fibre content of these foods promotes healthy digestion, helping to ease bloating and eliminate excess oestrogen through keeping regular bowel motions.
Fatty Fish (Omega-3 Rich Foods)
Omega-3 fatty acids, found in abundance in fatty fish like salmon, mackerel, sardines and anchovies are known for their anti-inflammatory properties. Consuming a diet rich in omega-3s can help to reduce the inflammation and pain associated with menstrual cramps.
Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, and brussels sprouts contain a compound known as indole-3-carbinol, which aids in the clearance of estrogen which in excess can cause heavier and more painful periods. Eating at least a cup daily of these vegetables in the weeks leading up to your period can support liver function and help in maintaining hormonal balance.
Fresh Herbs and Spices
Incorporating fresh herbs and spices such as turmeric, cinnamon, and ginger in your cooking can provide relief from period-related discomfort. These ingredients have anti-inflammatory properties that can help in managing pain and bloating.
Chamomile tea
Chamomile tea is renowned for its ability to relax the muscles and soothe the nerves, making it an excellent choice for relieving period pain and bloating. A warm cup of chamomile tea can also help in improving sleep quality, which is often disrupted during menstruation.
Dark Leafy Greens
These are high in magnesium which helps to reduce cramping. Opt for spinach, swiss chard, kale etc. and aim for a handful portion of these in each meal.
While some foods might be helpful to eat during your period, there is some evidence that the following foods may worsen inflammation, cramps and period-related issues:
Refined sugar foods like lollies, cakes, desserts
Cows dairy
Fast food and deep fried foods
Alcohol
Seed oils like canola, vegetable, sunflower
For some caffeine can worsen period pain
If you are struggling with mostly period pain there is a lot we can do to help.
Book in with one of our naturopaths today to start getting to the bottom of your symptoms.