10 foods that help relieve colic –

Menstrual colic can be a great villain in many women’s lives. While symptoms can be subtle for some, others experience severe pain that prevents them from carrying out everyday tasks, even a light walk. At this time, any help is welcome. The good news is that there are foods that help with colic, reducing its symptoms. Next, you meet ten of them.

CAN WHAT WE EAT INFLUENCE THE PAIN OF MENSTRUAL COLIC?

Yes! According to nutritionist Juliana Gropp, menstrual cramps (or dysmenorrhea) can be caused by an imbalance between inflammatory and anti-inflammatory substances in the body, so some foods are able to help or worsen your symptoms.

“One of the explanations for the pain to happen is that the inner layer of the uterus releases substances (prostaglandins and leukotrienes) that cause uterine contraction, at the end of the menstrual cycle, when it breaks down and is eliminated. And, as with any type of pain, if there is an increase in pro-inflammatory substances, the colic can be more intense”, explains the specialist.

Therefore, maintaining an anti-inflammatory diet can help reduce the pain caused by colic.

WHICH FOODS TO BET?

For an anti-inflammatory effect, the nutritionist’s advice is to bet on foods rich in bioactive compounds, good fats, vitamins and antioxidant minerals. In addition to fibers, which help maintain good intestinal health, essential for controlling inflammation.

“There are nutrients and bioactive compounds that can modulate the production of prostaglandins and reduce muscle contraction – since cramps happen due to uterine contraction to expel the endometrium, nutrients that cause muscle relaxation can reduce pain,” he adds.

WHAT DO THESE FOODS HAVE THAT REDUCE THE SYMPTOMS OF COLIC?

Juliana Gropp listed ten foods that help with colic, which we will present shortly. Before, she explains what these foods have in their compositions to be good allies in reducing pain.

1

Calcium and Magnesium

These are minerals involved in muscle contraction. “Calcium regulates the ability of muscle cells to respond to nerve stimuli. Low levels of calcium can lead to muscle spasms and contractions, including uterine ones”, explains the nutritionist.

Magnesium has also been studied in the treatment of dysmenorrhea and has been shown to be effective, as shown by this study. “This positive effect is possibly due to the inhibition of muscle contraction, because it is an excellent relaxant”, he adds.

two

Polyphenols

Polyphenols are compounds found in foods of plant origin that have antioxidant action. “Some flavonoids, such as diosmin and hesperidin, are capable of inhibiting the production of prostaglandins, which signal pain.”

3

Omega-3 fatty acids

According to the nutritionist, these are nutrients that have been widely studied in the treatment of pain, because they modulate prostaglandins and are precursors of substances called resolverins, which repair tissues and control inflammation.

“In addition, our food is usually very rich in omega 6 fatty acids (fat present in vegetable oils, industrialized and red meat). When there is more omega 6 than omega 3 in the body, the production of pro-inflammatory substances is greater. This explains the need to maintain adequate consumption of omega 3”, adds Juliana.

ARE THE EFFECTS OF THESE FOODS IMMEDIATE?

According to Juliana, ideally, anti-inflammatory foods should be part of every woman’s routine. She explains: “If the body’s inflammation is being minimized with the help of food throughout the month, there will be less production of pro-inflammatory cytokines in the body, less oxidative stress and, certainly, the intensity of the pain will be less”.

And this care with food should be prioritized in the week before menstruation, to supply the body with nutrients and compounds that will help you deal with inflammation.

10 FOODS THAT RELIEVE MENSTRUAL CRAMPS

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1. Dark greens

Foods like spinach, escarole, mustard greens, kale and kale are excellent sources of magnesium.

To give you an idea, a cup of spinach provides about 8% of your daily magnesium needs. “These leaves are easy to prepare, as they are ready very quickly. They can be sautéed with other vegetables or even incorporated into an omelette or pie”, he comments.

2. Pumpkin seeds

One of nature’s best sources of magnesium: half a cup contains 41% of the daily allowance for this mineral. “It’s delicious as an aperitif, sprinkled on salads or soup”, says Juliana.

Tip: prefer the unsalted seed.

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3. Dark chocolate

Another food that provides a good amount of magnesium. And there’s more: cocoa is rich in antioxidants.

“You can look for good brands of chocolates, with the highest concentration of cocoa possible (above 70%) and without emulsifiers or flavorings in their composition. You can still use cocoa in recipes, such as pancakes or sugar-free banana cake”, he suggests.

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4. Citrus fruits

They are sources of hesperidin, diosmin and other flavonoids with anti-inflammatory effect, in addition to vitamin C, an important antioxidant.

“It’s more interesting to eat the whole fruit, like oranges or tangerines, but you can also consume lemon juice or use it as a seasoning”, points out Juliana.

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5. Pisces

To ensure a good intake of omega 3, try to include more fish rich in these fatty acids, such as salmon, sardines, herring and tuna. “Prefer fresh fish and maintain its consumption at least twice a week”, he advises.

6. Ginger

Ginger is a very potent anti-inflammatory and has an analgesic effect, thanks to its compound called gingerol.

“It can be incorporated into the diet in the form of tea, as an ingredient in green juice (mixed with dark leaves and citrus fruits) and it is very refreshing when added to cold coconut water”, says the nutritionist.

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7. Turmeric (turmeric)

“The curcumin present in this orange root is one of the most studied substances to reduce inflammation and pain”, comments Juliana.

Turmeric powder can be added to rice, stir-fried vegetables, and chicken and fish. “It can also form the basis of a milk prepared with spices (ginger, turmeric, cinnamon, cardamom) called Golden Milk, which can be quite comforting for days of colic”, advises the nutritionist.

8. Chia seed

These seeds are important sources of omega 3 of vegetable origin. They can be mixed with drinks, different types of preparations and sprinkled on fruits.

Moreover, because they are very rich in fiber, they will also help to improve constipation that can occur in the premenstrual period and worsen pain symptoms.

9. Tofu

It is a good source of calcium of vegetable origin and with a high concentration of proteins. It can be prepared stir-fried with spices, grilled with ginger sauce or roasted with vegetables.

“Prefer tofu and other soy products that are organic, as this grain is often contaminated with many pesticides”, warns Juliana.

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10. Yogurt

This food can help relieve cramps as it is rich in calcium.

“It’s worth opting for natural yogurt that has no food additives and mixing it with fruits, chia seeds and cereals, which will increase your intake of antioxidants and fiber. It can also be used as a salad dressing”, suggests Juliana.