Most women experience some period pain. For 15 percent it is severe enough to
interfere with work and other activities for one or more days a month. Sometimes the pain subsides after delivery, but for many women, it continues.
Researchers discovered that women who experience high levels of pain will have
higher levels of inflammatory prostaglandins in their bodies. Increased levels of
prostaglandins can cause painful uterine contractions, decreased blood flow to the
uterus, and pain. So, in many cases, the solution to menstrual cramps is to avoid
foods that increase inflammation and emphasize foods that decrease inflammation.
Tips on what to eat:
To reduce period pain, try these tips:
● Include good fats in your diet. The right oils will help your hormones remain
balanced and will control prostaglandins. For cooking, use cold-pressed extra-
virgin coconut oil, grass-fed butter, or oils that are high in monounsaturated,
such as organic almond. For cold applications, use extra virgin olive oil or
cold-pressed avocado.
● Get more omega-3s. Try adding raw ground flax seeds, walnuts, and pumpkin
to salads, sandwiches, or entrees. Eat more cold-water fish (wild salmon,
sardines, anchovies, Atlantic mackerel) and seaweed. And try a high-quality
daily omega-3 supplement.
● Look for organic pasture-raised eggs and meat. They provide higher levels of
omega-3 fatty acids than conventional eggs and meats. Also, consider
homemade bone broths as easy-to-digest protein foods that help the body
rebuild itself and reduce inflammation.
● Get the right fibre. Fibre helps maintain hormonal balance by binding to
estrogen and removing it from the body. Apples, coconut, citrus fruits,
berries, beans, artichokes, asparagus, and broccoli are good sources.
● Eat your vegetables. Research shows that women who do not have period
pain have a higher intake of zinc, beta-carotene, and vitamin E than those
who do. Good sources of zinc include red meat and pumpkin seeds. For beta
carotene, try carrots, sweet potatoes, and dark green leafy vegetables.
Avocados, nuts, seeds, and seeds are good sources of vitamin E.
