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Include these 5 nutrients in your diet to reduce menstrual cramps

Truth be told, periods are no fun at all. For some women, it is quite easy to pass those five days with barely any symptoms, while others struggle to carry out their normal functioning due to cramping, headache and other menstrual symptoms. Many women take pills and try different home remedies for relief, but there is another simpler way to deal with the nasty menstrual pain. You have to make small tweaks in your diet. Apart from sufficient intake of water, including some nutrients in your diet can also help to relieve the pain and cramps.

Iron

Heavy periods can lead to iron-deficiency anaemia, which can cause fogginess, mood swings and weakness. Iron-deficiency anaemia is quite common among women belonging to the menstrual age group and to stay healthy, it is crucial to increase your iron intake. Add healthy food rich in iron like beans, dark chocolate, leafy greens, nuts, sunflower seeds, and tofu in your diet.

Magnesium

Magnesium helps to improve anxiety, sleep problem, headaches and is even quite effective in reducing symptoms of menstrual cramps. This nutrient relaxes the uterine muscles, which is responsible for the cramps. This is another reason why most women crave chocolate during their monthly cycle because of its high magnesium content. Eat cashews, soybeans, spinach, almond, avocados, bananas and beans in your diet for relief.

Fiber

Apart from cramps and headaches, feeling bloaty is another common symptom of menstruation. This can make you feel uncomfortable and turn you impatient. To avoid this situation, consume plenty of fiber throughout your period to ensure regularity in your bowel movement. Apples, beans, chia seeds, sweet potatoes are some fiber-rich food you can eat during that time of the month.

Vitamin B

Rich source of Vitamin B like eggs, seafood, nuts, and seeds are some food items you should include in your diet when bleeding. Adequate intake of Vitamin B can reduce all symptoms of a monthly menstrual cycle like muscle pain, cramping, and even fatigue.

Calcium

Do not forget to increase the intake of calcium during your period. This mineral can reduce menstrual cramps, bloating and water retention in the body. Try to eat dairy products like milk, yoghurt, almonds, broccoli, and leafy greens in your diet when bleeding. It also helps to keep your bones healthy.

Source: https://timesofindia.indiatimes.com/life-style/health-fitness/diet/include-these-5-nutrients-in-your-diet-to-reduce-menstrual-cramps/photostory/73124484.cms?picid=73124485

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Olivia is a freelancer, researcher, writer, health specialist, and a crypto guru

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  1. Healthy’ish LIVING FOR THE WIN !

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