What to eat during painful periods?

Each month, therules come back with their share of discomforts. Between cramps, bloating, intense fatigue... It's not always easy to find solutions to relieve menstrual pain.🩸

And if yourfoodcould help you to alleviate your menstrual symptoms ? And yes, what you put on your plate, the way you cook, or the ingredients you choose, play a key role in your energy and themenstrual cramps.

Inadapting your diet, you could feel real relief! 🍛

Reminder: the link between diet and menstrual pain

Before moving on to what is needed to eat or not during painful periods , let's first recall what happens in your body during your period. 🤗

Themenstrual painare caused by anatural hormonal imbalance , but also amplified by the endocrine disruptors.

These are substances that disrupt the functions of the endocrine system and cause harmful effects in the body (infertility, precocious puberty, obesity, thyroid disease...), as well as congenital malformations, hormone-dependent cancers, and even immune disorders.

Endocrine disruptors are present in fruits and vegetables treated with pesticides, or in certain dairy products, meats, or industrial fish. They destabilize hormones and increase pain!

Do you feel intense cramps in the lower abdomen? It is the most common symptom! It is caused by the prostaglandins : pro-inflammatory molecules responsible forcontract the uterus to expel the blood. 🩸

Fortunately, another type of prostaglandins, the anti-inflammatory ones, relieve these pains and are stimulated by certain foods that we will look at together later.

Now that you have in mind the positive role that certain foods can play, it is just as important to know which ones can, on the contrary, worsen your pain…

Diet can worsen menstrual pain

Now that you know more about thelink between diet and menstrual pain, zoom on the foods that can make the situation worse, because yes, there are several! ❌

Your body senses, feels, and reacts to what it goes through. So when it perceives an "aggression," such as a hard-to-digest foodor asugar peak , it will create a inflammation. This particularly affects the digestive tissues, which are already put under strain during menstruation.

Somefoods should therefore be consumed in moderation, especially approaching menstruation or during:

• Carbonated and sugary drinks (such as sodas) 🥤
• Ultra-processed products: candy, industrial cakes, ready meals 🍬
• Foods rich in fatty acids or salt: fries, chips, frozen meals 🍟
• Dairy products high in saturated fats: butter, whole milk, cheeses 🧀
• Excess red meat 🥩
• Alcohol and caffeine ☕️

Why do these foods cause problems? 

These foods disrupt your gut flora , acidifies your body, increases hormonal fluctuations, and promotes inflammation.

In short, they greatly tire your body instead of supporting it during this period. By replacing them with some more digestible and nutritious foods , you help your body to better live your period.

And that is exactly our next topic! 💪

Foods to Favor for Painful Periods

Now that we know which foods to avoid or limit during menstruation, let's move on to the positive! Somefoods have real anti-inflammatory properties, rich ingood nutrientswhich will help you tolimit pain during periods.

Here are the ones you should incorporate into your recipes: 

• Omega-3s
• Fibers
• Magnesium
• Hydration

Omega-3s: Your Anti-Inflammatory Allies

Theomega-3sreduce the action ofpro-inflammatory prostaglandinsresponsible for cramps. So don't hesitate to consume: 

• Fatty fish:salmon, mackerel, sardines (2 to 3 times per week) 🐟
• Oils (of quality): rapeseed oil, flaxseed oil, camelina oil (for seasoning, not heated)
• Oilseeds: nuts, chia seeds, flax seeds, pumpkin seeds, almonds (as a topping on your dishes)  🫘

If you don't know how to add them to your recipes, here's a very simple tip: sprinkle your salads with ground flax seeds or add nuts to a plant-based yogurt. 🥗

Fibers: to regulate estrogen and digestion

Onehigh-fiber diethelp with the elimination of estrogens in excess and promotes agood transit (often slowed down during menstruation). You can therefore complement your recipes with the following products:

• Red fruits:blueberries, raspberries, redcurrants (rich in antioxidants)🍓
• Green vegetables:spinach, broccoli, green beans (to be cooked with gentle steaming) 🥦
• Legumes:lentils, chickpeas, red beans (rich in iron and fiber)🫘
• Whole grains:quinoa, brown rice, oat flakes (rich in carbohydrates and magnesium) 🥣

Think abouthomemade smoothies with red fruitsand chia seeds for a sweet and nourishing snack! 😋

The magnesium: to relax the uterus

And yes, the magnesium helps relax uterine muscles and to reduce painful contractions. You can find them in: 

• Dark chocolate 75%🍫
• Bananas🍌
• Sunflower seeds🌻
• Green leafy vegetables🥬
• Magnesium-enriched waters 💧

Astudyfrom 2010 published in the journal Obstetrics & Gynecology showed that themagnesium could significantly reduce the intensity of menstrual pain.

So don't hold back on dark chocolate during your period!

Other elements that relieve menstrual pain

Among the simple actions that can greatly contribute to yourwell-being during menstruation, two elements are often underestimated: hydration and probiotics.

Drinking enough waterhelps prevent thebloating, support thetransitand improve theblood circulation . Good hydration promotesthe elimination of toxinsand relieves abdominal pain. ⚡️

Choosestill water,thevegetable brothsrich in minerals or even theinfused waters.
And of course, thesoothing herbal teas remain your best allies, to discover a little further down! 

Another often overlooked factor: the health ofyour intestinal flora.A healthy gut also means better hormonal balance. 🌸
And yes, your gut flora is mostly made up of bacteria and parasites.

The probiotics, these "good bacteria" contribute to regulate your digestion and soothe inflammationsYou will find them in theplant-based yogurts,thekefirof fruit or themiso. 

You can also take some indietary supplements under the confirmation of a healthcare professional (doctor, pharmacist).

So, gradually add them to your diet to strengthen your natural defenses and better experience your cycle!

And since we're talking about softness and comfort... some drinks can also become your precious allies during your period: that's what we'll look at next. 🤗

Herbal teas that soothe menstrual pain

Solid food plays a major role, but the drinksalso canhelp relieve menstrual pain! Someherbal teasare real magicians. 🪄

Natural infusions gently relieve thanks to several natural properties of the plants they contain: 

• Ginger, turmeric, or chamomilereduce inflammation, a key factor in menstrual cramps.
• Lemon balm, fennel, or raspberry leaf help relax the uterine muscles, which reduces painful contractions.
• Verbena, lavender, or even chamomile have a calming effect on the nervous system. Less stress causes less tension in the body and therefore less pain felt.
• Alchemilla or chaste treeparticipate in naturally regulating the hormonal cycle, thereby helping to alleviate the imbalances responsible for pain.

And on top of that: drinking hot beverages promotes blood circulation and prevents bloating. 🍵

Discover allour tips to naturally relieve your menstrual pain.

You saw it, what you eatcan really alleviate the symptoms of your painful periods s. 🩸

Inavoiding pro-inflammatory foods(sugar, saturated fats) and by preferringproducts rich in omega 3, magnesium, and fiber , you can soothe your menstrual pain naturally. Don't forget thethe calming effect of herbal teas! They are your best friends during this time. 🤗

Warning, some foods will not have the same effect on every woman! If your pain is too intense, it is still necessary to consult a doctor to find an appropriate treatment.