Managing Menstrual Cramps with Anti-inflammatory Foods
Menstrual cramps are a common issue that many women experience during their monthly cycle. The pain and discomfort caused by menstrual cramps can be reduced by eating an anti-inflammatory Indian diet. In this blog, we will look at how an anti-inflammatory Indian diet can help with menstrual cramps.
What exactly are menstrual cramps?
Menstrual cramps, also known as dysmenorrhea, are painful uterine contractions that happen during menstruation. Menstrual cramps can range in severity from mild to severe, and they can be accompanied by other symptoms such as nausea, bloating, and headaches.
How Can an Indian Diet Aid in the Treatment of Menstrual Cramps?
Diet is important in managing menstrual cramps. Anti-inflammatory foods in Indian cuisine can help reduce the severity of menstrual cramps. One of the primary causes of menstrual cramps is inflammation, and by reducing inflammation, we can reduce the pain and discomfort associated with menstrual cramps.
Foods Rich in Anti-Inflammatory Properties
Here are some foods that are rich in anti-inflammatory properties and can help manage menstrual cramps:
1.Fatty Fish: Fatty fish, such as salmon, sardines, and mackerel, are high in omega-3 fatty acids, which are anti-inflammatory. Menstrual cramps can be made less painful by taking omega-3 fatty acids.
2. Dark Leafy Greens: Dark leafy greens, such as kale, spinach, and collard greens, are high in vitamins and minerals that aid in inflammation reduction. These greens also contain calcium, which can aid in the relief of menstrual cramps.
3. Berries: Berries contain antioxidants that have anti-inflammatory properties, such as strawberries, blueberries, and raspberries. These antioxidants can aid in the reduction of inflammation and the relief of menstrual cramps.
4. Nuts and Seeds: Almonds, walnuts, and chia seeds are high in omega-3 fatty acids and anti-inflammatory compounds. These can help with inflammation and menstrual cramps.
5. Turmeric: Turmeric is a spice that is commonly used in Indian cuisine and is known for its anti-inflammatory properties. The active ingredient in turmeric, curcumin, can help reduce inflammation and relieve menstrual cramps.
6. Ginger: Ginger is another anti-inflammatory spice commonly used in Indian cuisine. Ginger can help with inflammation and menstrual cramps.
7. Lentils: Lentils and legumes are high in protein and fibre, and they also have anti-inflammatory properties. These can aid in the regulation of blood sugar levels and the reduction of inflammation, both of which can help alleviate menstrual cramps.
8. Whole Grains: Whole grains, such as brown rice, quinoa, and millet, are high in fibre and other anti-inflammatory nutrients. These can aid in the regulation of blood sugar levels and the relief of menstrual cramps.
Menstrual cramps can be relieved by incorporating these foods into your Indian diet. It is important to note, however, that diet alone may not be enough to relieve severe menstrual cramps.
An Indian diet high in anti-inflammatory foods can help with menstrual cramps. Some anti-inflammatory foods found in Indian cuisine include turmeric, ginger, lentils and legumes, whole grains, and nuts and seeds. These foods can aid in the reduction of inflammation and the relief of menstrual cramps. It is important to note, however, that severe menstrual cramps necessitate medical attention. Incorporating these foods into an Indian diet can help manage menstrual cramps, but if the cramps are severe, it is always best to consult a healthcare professional.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.
At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.
- Proctor, M., Farquhar, C., Stones, W., & He L. (2002). Dysmenorrhoea. BMJ (Clinical research ed.), 325(7371), 327-30. doi: 10.1136/bmj.325.7371.327
- Gupta, M., & Sinha, U. (2015). Dysmenorrhea. Indian Journal of Pediatrics, 82(7), 652-657. doi: 10.1007/s12098-014-1629-3
- Steward, M., Downing, L., & Wagner, C. (2018). The Role of Food in the Experience of Menstrual Cramps: A Qualitative Study. Journal of Women's Health, 27(3), 348-355. doi: 10.1089/jwh.2017.6439
- Cordero, J., & Casas, J. (2016). Understanding and managing primary dysmenorrhea. Journal of Pediatric and Adolescent Gynecology, 29(5), 420-426. doi: 10.1016/j.jpag.2016.04.005
- Krishnaswamy, K. (2008). Traditional Indian spices and their health significance. Asia Pacific Journal of Clinical Nutrition, 17(S1), 265-268.
- Chandrasekhar, V. M., Kumar, S., & Navale, S. (2012). A review on millets: Nutritive value and utilization. Journal of Science of Food and Agriculture, 92(14), 2600-2605. doi: 10.1002/jsfa.6566
- Nallamuthu, I., Sirajudeen, K. N., & Singh, A. (2017). Ginger (Zingiber officinale Roscoe) in the Prevention of Ageing and Degenerative Diseases: Review of Current Evidence. Evidence-based Complementary and Alternative Medicine, 2017, 1-10. doi: 10.1155/2017/4147071
- Lakshmi, T., Geetha, R. V., & Roy, A. (2017). Role of omega-3 fatty acids in health and disease: A review. Journal of Oral and Maxillofacial Pathology, 21(2), 327-332. doi: 10.4103/jomfp.JOMFP_34_17