Many women suffer from pain during their menstrual period, up to 25%, and sometimes the pain is minor and tolerable, but other times it is so severe and painful that it forces many women and girls to stop working or studying for a day or more per month. They go to take painkillers to relieve this pain, because all these medicines and analgesics are not without side effects; Food can help reduce the severity of these pain and inflammation in natural, safe ways, without side effects and with small changes in our eating habits. In this article, we will try to identify the foods that can contribute to reducing these pain and harmful foods and help increase inflammation.
** First: foods that reduce inflammation
1- Fatty fish
Studies have shown that fatty fish contain large amounts of omega-3, and it has been found that eating them regularly has reduced the perception of pain, as well as improved headaches and migraines that accompany the menstrual cycle. This is if eaten at least two to three times a week and fish Fatty like:
- Tuna.
- herring.
Anchovies
Carp.
Fish oil can also be taken as an alternative to fatty fish, but after consulting your doctor.
2- Pomegranate and pomegranate juice
Fresh pomegranate is the richest source of anti-inflammatory polyphenols. In many studies, nutrition has shown that these compounds reduce the production of the hormone prostaglandins that cause these pain by decreasing the COX enzyme, which regulates the production of prostaglandins. Hence the pain causing inflammation decreased.
3- Citrus:
Citrus fruits and their juices help reduce pain by fighting inflammation. Fruits and vegetables in general and citrus fruits in particular contain flavonols, which are anti-inflammatory substances, and unfortunately most of our daily food lacks adequate quantities of vegetables and fruits. Among the well-known citrus fruits that enter our diet on a daily basis are:
Second: Foods that increase inflammation and it is best to avoid them before the period
It is not sufficient to eat anti-inflammatory foods, but this must be accompanied by abstaining from or reducing the nutrients that increase inflammation, including:
Fats of the type of omega-6
Some, but not all, foods containing omega-6 may stimulate inflammation, unlike omega-3s, and these foods include:
Corn, sunflower seeds, and safflower oils.
Processed fast food.
Meat cooked at very high temperatures encourages inflammation as well.
Preserved and packaged foods due to the presence of preservatives, flavorings and flavorings, all of which stimulate inflammation.
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