Ease menstrual pain with food

Symptoms such as irritability, tiredness, breast tension, headache, back pain, depression, increased appetite, fluid retention or abdominal distension are recurrent in women with premenstrual syndrome (SPM). In fact, 1 in 3 women of childbearing age suffer from these symptoms.

But why are there women who have period pains and women who don’t? It is due to a difference between progesterone and estrogen levels in the last days of the cycle.

Why does the period hurt?

He Premenstrual syndrome It is produced by a high level of estrogen and low progesterone in the final phase of the cycle. Excess estrogen favors fluid retention and weight gain. In addition, it is also responsible for brain swelling that causes a bad mood.

The best foods to avoid painful periods

We have ended up assuming that the period has to hurt and this is not the case. We don’t have to suffer before or during the period, but nor do we have to medicalize the natural processes of our body.

These foods can help you alleviate these period discomforts and reconcile you with your menstrual cycle.

1. Evening primrose oil

Contains gamma linolenic acid (GLA), a precursor of type 1 prostaglandins (PG1). These are anti-inflammatory and control hyperestrogenia. From 100 to 300 mg daily.

2. Cashews

Are rich in polyunsaturated fatty acidsB vitamins and minerals such as magnesium (260 mg/100 g), essential for nervous balance.

3. Broccoli

Its glucosinolates stimulate the antioxidant glutathione and help the liver eliminate excess estrogen. It is also rich in sulforaphanes, sulfur-containing molecules that block the expression of pro-inflammatory genes.

4. Spinach

They provide fiber, B vitamins (especially folate, 194 mcg/100 g), calcium, magnesium and potassium in notable amounts. All these nutrients exert a cleansing effect and balance the hormonal system.

5. Pomegranate

Strengthens hepatic glucuronidation and helps generate bile and remove excess estrogen. The small skin that separates the grains contains tannins, with anti-inflammatory action on the mucous membranes.

6. Turnips

They provide fiber, minerals and vitamins A and group B. They stimulate hepatic sulfation, so help eliminate hormones and environmental toxins.

7. Bananas

They contain group B vitamins, especially B6 (0.578 mg/100g), and potassium (396 mg/100 g), which helps reduce fluid retention. They are also rich in tryptophan, a serotonin precursor, and complex carbohydrates, which help balance mood.

8. Flax and chia

These seeds provide omega-3 fatty acids, which promote circulation and nervous balance. A daily tablespoon of crushed seeds sprinkled in yogurt or salad provides the recommended daily amount.

9. Tahini

This sesame paste is rich in minerals and omega-6 fatty acids that help stop aromatase, an enzyme involved in the production of estrogen.

10. Buckwheat

Contains rutin, a glycoside that protects capillaries and prevents vasodilation. It is also a source of molybdenum, a trace element that stops aromatase and reinforces the hepatic sulfation phase.

Foods that make menstrual cramps worse

Refined carbohydrates, saturated fats, salt, coffee or chocolate can worsen period discomfort.