For
most of us woman, we dread menstruation because of the aches and pains
that accompanies it. Let’s focus on period pain for a moment. What causes it?
There are a group of chemical messengers known as prostaglandins. These
messengers restrict blood flow within the middle wall of the uterus and causes
the muscles to contract; and this is why women often suffer within lower
abdominal. Most of us are aware that taking pain relief such as paracetamol and
ibuprofen can help reduce pain, but from my own personal experience and through
various research articles, a nutritional approach can have a profound impact.
In the next few paragraphs, I aim to explore both the negative and positive
impacts nutrition on period pain and highlight some recommendations.
Dietary unsaturated fatty acids and
period pain
Let’s
start with dietary unsaturated fatty acids. There are two forms,
monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Foods which contain PUFAs, particularly omega
– 6 fatty acids, have been found to induce period pain. PUFAs such as linoleic
acid have been found to increase the release of prostaglandins within the
middle wall of the uterus and thus intensify the pain. Foods which are rich in
linoleic acid or omega – 6 fatty acids include sunflower oil, vegetable oil and
certain nuts. Therefore, it can be suggested that the consumption of these foods
should be consumed in moderation. Are all foods rich in PUFAs bad for you? No! A
lot of studies have confirmed that omega 3 – fatty acids have found to suppress
pain and lower heart disease. Docosahexanoic acid (DHA) and eicosapentanoic
acid (EPA) are the key products that suppress period. DHA and EPA and usually
found in fish oils, nuts and seeds.
Effects of a ‘Junk Free’ Diet
I
mentioned previously that from personal experience I observed that nutrition
has a profound impact on period pain. What was I referring to? During the
summer, I went on a junk free diet for a month. This meant that I refrained
from eating chocolates, crisps, biscuits and cakes. Pretty much anything high in
processed sugar, sodium, trans- and saturated fats. Alongside my balanced
meals, I ate a mixture of fruits such as apples, red and green grapes, oranges
and bananas, and 1 piece of fruit for dessert. My lower abdominal pain and
backaches was almost non-existent. The following month when the diet was over,
the pain intensified. Why? I went back to eating sugary foods, especially
whilst on holiday. It became clear to me that consumption of sugary foods not
only cause a high amount of acne but also can intensify period pain. The
probable reason for this is because a lot of sugary foods contain saturated fatty
acids, which have been to cause many health problems such as Hypertension (high
blood pressure).
Iron status and Menstruation
Another
important nutrient that should be address is iron. Women lose a lot of iron
during their period; which can make us feel fatigued. Therefore, it is very
important that a rich source is maintained in their diet. So what foods contain
iron? Foods such as shrimp, eggs, spinach, salmon, wheat, rye, barley, dried
fruit and lean red meat contain iron. Eating these foods during and after our
periods can help us to replenish the deficit. In addition, eating foods which
are rich in vitamin C and zinc helps aids the absorption of iron.
Recommendations
Most
recommendations for period pain can be centred on diet and lifestyle
modifications. These should include:
- Avoiding sugary foods before and during your period;
- Try to incorporate oily fish eg salmon and nuts such as brazil, almond and cashew nuts and seeds. These contain a rich source of omega – 3 fatty acids.
- Eat more fruits and vegetables – e.g. oranges, strawberries, guavas, mangos, raw red and green peppers, broccoli, cauliflower and sweet potatoes. These foods contain a lot of anti-oxidants, which helps reduce the amount of inflammation which is associated with period pain.
- Try to take part in light/moderate exercise such as walking and jogging for 30 minutes, 3 times a week.
- Consume iron rich foods such as eggs, spinach, dried fruits and lean meats.
- Try going junk free for 3 months – currently doing this at the moment and have seen some good results!
