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11 superfoods that help relieve menstrual cramps

Period pain and cramps affect people differently. During menstruation, the uterine muscle contracts to shed tissues. The body briefly cuts off the oxygen supply to the uterus during the contraction, which releases pain-inducing hormones. For many women, the pain is severe enough to interrupt their daily routine. Adding certain foods to one’s nutrition regime can help reduce discomfort and provide relief from cramps. Here are some anti-inflammatory and nutrient-rich superfoods to ease menstrual cramps.

Bananas
Bananas are packed with vitamin B6, potassium, fiber, and magnesium, which are some necessary nutrients that the body needs, especially during menstruation. Bananas are easy to digest and they help regulate bowel movements. This, in turn, may ease some common symptoms of menstruation like bloating and cramps. One can prepare a banana smoothie and add chunks of pineapple to add flavor to the drink. Pineapple contains an enzyme called bromelain, which helps in reducing inflammation.

Oranges
Oranges have a high water content that can help one stay hydrated. They are also a rich source of vitamin C and antioxidants, which can help reduce menstrual cramps.

Avocado
Packed with magnesium, potassium, and anti-inflammatory fats, avocados are menstruation superfoods that help ease cramps and maintain energy levels.

Salmon
Fish like salmon contain essential nutrients like iron, omega-3 fatty acids, and protein, which help reduce menstrual discomfort and enhance mood. Salmon is also a rich source of vitamin D, which helps in absorbing calcium in the body.

Yogurt
Studies have shown that yogurt that is rich in probiotics can protect the body against vaginal infections during periods. Yogurt and other dairy products like milk and cheese are also rich in calcium, which eases PMS symptoms like exhaustion and mood swings. Those who are lactose-intolerant can opt for non-dairy calcium-rich foods like broccoli, kale, Brussels sprouts, and mustard greens.

Eggs
Loaded with nutrients that can boost one’s energy, eggs can keep one feeling full for a long time while reducing menstrual discomfort.

Ginger tea
Ginger is a soothing plant root that helps reduce inflammation and boost one’s mood. Ginger-induced warm water can not only help ease muscular and period cramps but also reduce other symptoms of menstruation like nausea, bloating, gas, and vomiting. Adding anti-inflammatory fennel seeds to the mixture can also help relieve pain.

Chamomile tea
Chamomile tea has antispasmodic properties that reduce muscle spasms and calm the nervous system. Caffeine causes inflammation and bloating. So, substituting a morning cup of coffee with caffeine-free hot chamomile tea is beneficial.

Dark chocolate
Dark unsweetened chocolate with a cocoa level of 85 percent or higher is one of the best superfoods to ease menstrual cramps. Dark chocolate also contains essential nutrients like iron, fiber, antioxidants, zinc, potassium, and magnesium.

Turmeric milk
Turmeric is anti-inflammatory and antispasmodic, which increases blood flow in the pelvic area. Mixing a spoonful of turmeric powder in warm milk can help ease PMS symptoms and regulate menstruation.

Water-rich foods
Staying hydrated reduces water retention in the body and eases bloating and period discomfort. Apart from drinking water, one can also have water-rich superfoods like melons, cucumbers, and berries or warm beverages induced with herbs to ease menstrual cramps.

Experiencing heavy bleeding during periods can be a sign of menorrhagia. Common symptoms include painful cramps, quarter-sized blood clots, periods that last longer than seven days, fatigue, shortness of breath, bleeding between periods, or bleeding after menopause. Women experiencing this condition may also have to change their pads/tampons every hour or wear double pads to manage their flow. If this impacts one’s daily life, it may be time to visit a doctor and discuss possible treatment options.

Coping with urges that can trigger a relapse post treatment

Addictions when left untreated can turn into crippling conditions. One can be addicted to smoking, binge drinking, or even shopping. Once addicted, one willfully submits to urges, despite having satisfied them before. However, addictions can be managed and to a great extent treated to full recovery. But, the post-recovery phase is crucial where both the mind and body are put to test and can trigger a relapse. Continue reading to know more about the most common triggers for addictions and how to deal with them.Stress Stress is commonly the root cause of many problems and addictions, both physical and psychological. One can become an addict as a way to manage the stress that may stem from strained relationships or priorities. The best way to avoid a relapse during recovery is to make lifestyle changes that donât trigger a return to addictions amidst a stressful situation. One can practice mindfulness, engage in relaxation techniques, manage oneâs time to avoid stressful situations, and imbibe healthy eating habits and exercise in their daily routine. EmotionsThere is an umpteen number of triggers that invoke a positive or negative emotional response. However, the stress associated with dealing with emotions daily can trigger urges without one even realizing. Often, one turns to a glass of alcohol or relies on prescription medications to put the mind at ease. It is not a permanent solution and prolonged use of these substances can cause more harm in the long run. One must learn and explore productive ways of controlling emotions better to avoid a relapse during recovery. For example, writing and maintaining a journal that contains oneâs feelings and thoughts can act as a healthy outlet. Similarly, there are other healthy ways to channel oneâs energy and manage emotional responses.Positive conditioningPeople who have addictions such as smoking or drinking may often find themselves in situations where a lit cigarette or a glass of wine can trigger a relapse. This is understandable considering these substances were the primary source of comfort and relaxation. However, with positive reinforcement and reconditioning one can train the mind and curb such urges. Relaxation doesnât always mean techniques like yoga or meditation, it can also be pursuing your hobby. Counseling for group gatheringsBirthdays, parties, New Yearâs events, and any celebration in general call for alcohol consumption and smoking. At times, these could be the very addictions one is recovering from, and in a social gathering, such temptations can be strong. However, a recovering addict should refrain from indulging in any of these as even a taste can turn into a relapse. For instance, a recovering alcoholic must avoid having a single drink as that could put him/her on a slippery slope to relapse. Here, one-on-one counseling can help prepare the mind to resist the urge. It is never healthy for a recovering addict to simply avoid socializing fearing a relapse.

Foods to eat and avoid for heartburn prevention

Heartburn is a condition where patients experience pain in the throat and chest along with discomfort. It is caused by the upward flow of stomach acid that has managed to reach the esophagus. This causes inflammation and irritation of the food pipe. While several treatment options are available, it is crucial to change regular eating habits to alleviate symptoms and slowly but naturally recover from the condition. Here are foods to eat and avoid for heartburn. Bananas A natural antacid banana is one of the few fruits without citrus content. Bananas can be conveniently used for people with heartburn and acid reflux issues. Including one ripe banana in one's daily meal plan is recommended to alleviate heartburn symptoms. However, it is to be used carefully for some patients as it might work as a trigger for them. It is better to consult a doctor or nutritionist to help inculcate food into one's heartburn remedy routine to ensure it does not aggravate any other underlying conditions. Yogurt One of the key benefits of yogurt is that it helps prevent heartburn. A cooling agent is functional in finding relief from the burning sensation of heartburn. Yogurt works as that cooling agent. Not only is it useful in finding relief from the burning sensation, but regular intake will also help keep heartburn at bay. Ginger Ginger is a well-known remedy for heartburn. It has been in use since ancient times to help with gastrointestinal troubles. The easiest way to use ginger is by adding a slice or two of it when cooking meals. Alternatively, a person can also have drinks that use ginger in them. Ginger tea is an efficient remedy for heartburn. For easier incorporation, one can turn to ginger chews, gummies, or supplements if needed. Chamomile tea A cup of chamomile tea can relax the mind and the stomach before bedtime. It reduces the burning sensation in the stomach and helps balance the acid levels. Plus, its ability to relieve stress means it can also alleviate a heartburn trigger that could be causing flare-ups. The soothing tea can be brewed with fresh flowers or tea bags for a peaceful night's sleep. Foods to avoid Spicy food Chilies have the ability to cause irritation in the esophagus. Consistently including high spices food in one's meals can act as a support for heartburn symptoms. Chili, curry, hot sauce, and peppers are spicy foods; eating them in moderation is best. Tomatoes Tomato and tomato-based products can be a trigger for heartburn. This includes everyday recipes like salsa, curry, spaghetti sauce, and pizza sauce. Since tomatoes are high in acid content, they can cause esophageal irritation and give rise to heartburn symptoms. Switch them out for tomato-free recipes and toppings. Aerated beverages Regular intake of carbonated beverages can be a huge contributor to heartburn. It increases the pressure in the stomach and on the diaphragm causing the acid to flow back into the esophagus. To avoid the elevation of symptoms, it is important to avoid these beverages in favor of plain or infused water.

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Foods to eat and avoid for heartburn prevention

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