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Fight menstrual cramps with food. Here’s how

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About 85% of girls suffer from painful bloating, cramps and abdominal pain during menstruation, which can last for years.

Dr. Stephanie Forbion, Director of the Mayo Clinic Women’s Health Center in Jacksonville, Florida, said: She was not involved in her research.

But according to a new analysis of the study, there are behavioral adjustments girls and young women can make to reduce pain. could be a relatively simple solution that could offer them substantial relief.

A summary released Wednesday at the NAMS annual meeting explored the relationship between diet and dysmenorrhoea, the medical term for menstrual cramps. She said that it was her own menstrual cramps that got her interested.

“A diet high in inflammatory foods such as animal meat, oils, sugar, salt and coffee is associated with increased risk of pain during menstruation in women,” said Sanno, a research intern at Rutgers University’s Robert Wood Johnson. We found that it contributes to increasing the medical school in New Jersey. She is currently a medical student at Temple University’s Louis Katz School of Medicine in Philadelphia.

“Many of the foods that young people like to eat are highly inflammatory … lunch meats, foods high in sugar and trans fats. reduces cramps,” said Monica Christmas, Ph.D., NAMS board member and associate professor of obstetrics and gynecology at the university. of Chicago not involved in the study.

Scientific evidence shows that a healthy diet, adequate sleep and exercise are effective means of reducing the duration and severity of seizures. said it was important. “Make sure you don’t have any other medical conditions that may be contributing to your symptoms.

When you are ready for your period, the endometrial cells that make up the lining of the uterus to welcome the fertilized egg begin to break down. In doing so, cells release large amounts of fatty acids called fatty acids. Prostaglandins cause the uterine lining to contract and expel unused tissue. The body naturally releases prostaglandins during labor to open the cervix for labor.

Prostaglandins act like hormones, causing blood vessels and smooth muscles to constrict, causing cramps and pain. , researchers have found that prostaglandin levels are high and uterine contractions are strong and frequent.

A 2018 study found that college students who ate more snacks experienced more pain during their periods. .

Another 2018 study of Spanish university students found that women who drank cola and ate meat were more likely to experience pain during their cycle than women who ate more vegetables and fruits. A 2006 study found that women who ate less than two servings of fruit a day were more likely to experience pain during their menstrual cycle.

Part of the problem, Sannoh found, is an imbalance between omega-3 and omega-6 fatty acids. Omega-3 fatty acids in foods such as salmon, tuna, sardines, oysters, walnuts, chia seeds and flaxseeds have anti-inflammatory properties. Studies have linked them to a reduced risk of many chronic diseases caused by inflammation.

In addition to their role in the reproductive system, omega-6 fatty acids help keep skin, hair and bones healthy and regulate metabolism. However, too much of these fatty acids can cause inflammation when the body eventually breaks them down to arachidonic acid, lowering the body’s pain threshold.

“From my research, people who are on a diet Omega-6 fatty acids, especially those derived from animal-based products, are high in arachidonic acid in the body and increase the amount of inflammatory prostaglandins that help the uterus contract.

“Eating a diet that is balanced in omega-3 and omega-6 fatty acids and reducing the amount of inflammatory foods you consume can reduce menstrual pain,” she added.

Two separate studies from In 2011 and 2012, it was found that women who took omega-3 fatty acid supplements had less discomfort during menstruation and were able to use less ibuprofen for pain relief. A 1996 study also found a very significant relationship between omega-3 fatty acids and mild menstrual symptoms in her teens.

Changing your diet isn’t the only way to combat menstrual cramps. Non-steroidal anti-inflammatory drugs (NSAIDs) have become a mainstay of treatment for seizures because they reduce the production of prostaglandins.

However, these pain relievers also have side effects. A 2015 review of evidence from The Cochrane Library found that NSAIDs were associated with bloating, diarrhea, dizziness, dyspepsia, headache, heartburn, hypertension, nausea, vomiting, and, rarely, elevated liver enzymes. I’m here.

Certain oral contraceptives also reduce the production of prostaglandins in the endometrium, reducing both blood flow and spasms. “is effective and should be the best preparation”.

But if you’re not interested in using these methods, or want even more relief, try an anti-inflammatory diet. He told CNN that he has done research by reducing his intake and that it has helped reduce menstrual cramps.

Christmas said there are additional benefits to adopting an anti-inflammatory lifestyle.

“These diets are also associated with reduced morbidity and mortality, especially postmenopausal hypertension, cardiovascular disease, diabetes, arthritis problems,” Christmas said.

“So if young people can eat better, exercise and live healthier lifestyles, they will do well as they age.”

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