10 Foods to Eat to Manage Period Pain

10 Foods to Eat to Manage Period Pain

Do you ever dread that time of the month, with period pain making it difficult to focus on anything else? It’s common for women to experience uncomfortable cramps and bloating before the start of their menstrual cycle. However, natural ways, such as hot water bags and certain foods, can help somewhat manage the discomfort. Check out ten healthy food items one can incorporate into one’s daily meal plan for managing period-induced cramps and body pain.

What is period pain?
Period pain (dysmenorrhea or menstrual cramps) is common for many women during their menstrual cycle. This pain varies in severity and tends to be felt in the lower abdomen and pelvic area. The primary cause of period pain is contractions of the uterus during menstruation, which may affect daily activities, such as walking, working out, or concentrating, if severe. In some cases, hormone imbalance (high prostaglandin levels) or heavy bleeding can contribute to the intensity of pain experienced.

Period pain typically occurs in the days leading up to or during menstruation. PMS, or pre-menstrual syndrome, usually involves cramps and other uncomfortable physical symptoms such as bloating, fatigue, sore breasts, and headaches. Thus, managing this pain becomes imperative, especially when you have important events to attend, such as going to work/school or heading out for grocery shopping.

Foods to eat to relieve period pain

Lentils
Lentils contain isoflavones and phytoestrogens that mimic the effects of estrogen (which the body needs to reduce cramps) and help reduce inflammation. Eating lentils regularly can relieve cramping and other symptoms associated with period pain. They are also great for increasing iron levels in the body, which in turn helps to reduce fatigue, one of the most common symptoms associated with periods.

Quinoa
Quinoa is a grain-like seed with essential nutrients proven to combat period pain and mood swings. One of quinoa’s main benefits is its high mineral content—magnesium and manganese, both known for their anti-inflammatory properties.

Additionally, the high-quality protein found in quinoa can help balance hormones more effectively by providing more tryptophan. It is an amino acid needed to form serotonin, which is responsible for regulating emotions and alleviating overall discomfort during menstruation.

Yogurt
Eating yogurt has been shown to decrease period pain and discomfort significantly. Studies suggest that yogurt’s probiotics (good bacteria) help balance the body’s hormones. Additionally, probiotics help reduce inflammation, the primary cause of menstrual cramps.

Yogurt is rich in calcium which directly reduces muscle contraction, preventing cramping. To maximize the benefits of eating yogurt, choose plain varieties with minimal added sugar or artificial sweeteners.

Nuts
Eating nuts can be an effective way to reduce period pain. It is because nuts are a great source of magnesium, which is known to help relax muscles, regulate hormones, and decrease inflammation. Further, the healthy fats in nuts can also improve blood flow throughout your body and make you feel more relaxed. Thus, switch your evening snack to cashews, walnuts, and almonds.

Dark chocolate
Eating dark chocolate may be one of the more delicious ways to reduce period pain. First, the powerful antioxidants found in dark chocolate help lessen inflammation, which is a major culprit for menstrual cramps. Additionally, dark chocolate is high in magnesium, which helps relax muscles and ease pain.

Turmeric
This miracle spice contains powerful anti-inflammatory effects, primarily due to its component curcumin. This compound helps reduce uterine muscle contractions, often the root cause of menstrual cramps and accompanying pain.

Additionally, this vibrant yellowish spice can help modulate the production of prostaglandins. These chemicals contribute majorly to heavy bleeding and migraine-like headaches during menstruation. Thus, add turmeric to your meals and teas if you haven’t already.

Flaxseed oil
Flaxseed oil has been shown to help reduce the severity and duration of period pain. It is due to its high concentrations of alpha-linolenic acid (ALA) and omega-3 fatty acids, known to decrease inflammation. In addition to reducing period pain, flaxseed oil can help regulate hormones and boost the body’s overall health and well-being. By supplementing your nutritional regime with flaxseed oil regularly before and during your menstrual cycle, you can lessen the discomfort associated with your periods.

Ginger
Ginger is beneficial in reducing inflammation and ultimately relieving cramping. The active component of ginger, gingerol, helps block prostaglandins, reducing muscle contractions. Studies indicate that eating about one gram of dried ginger powder for the first three days of menstruation can drastically reduce menstrual pain. Additionally, eating fresh or candied ginger daily helps reduce bloating and any gas associated with period cramps.

Chicken
Eating chicken has been known to relieve period discomfort. Chicken is an excellent source of iron, an essential mineral for healthy blood flow during menstruation. It is also rich in proteins that help regulate hormones and calm the uterus. Additionally, chicken contains vitamin B6, which helps fight nausea and menstrual pain.

Fresh fruits
Fruits have been scientifically proven to reduce period pain in women. They contain essential nutrients, such as antioxidants and vitamins, that help reduce inflammation, one of the most common causes of period pain.

An additional benefit of eating fruits during a menstrual cycle is increased energy levels. Eating electrolyte-rich fruits such as oranges and bananas can help replenish lost energy and give you the boost needed to fight cramps. Moreover, fruits are high in fiber which can help minimize bloating and the discomfort of period cramps.

Managing period pain can be difficult. However, making healthy food choices can help combat such issues. With proper nutritional modifications and a healthy lifestyle, women can maintain a better sense of well-being during their menstrual cycle. As everyone’s body is different, the best way to determine the types of foods that will work for you is by experimenting with different combinations over time. Whether through exercise or healthy food habits, every woman should feel empowered to maximize her reproductive health.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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6 Health Conditions That Trigger Severe Hair Loss

Are you dealing with hair loss that seems to be increasing no matter how much effort you put into caring for it? If yes, you are not alone. Unfortunately, many health conditions can cause severe hair loss disorders, such as alopecia areata or telogen effluvium. Some health conditions linked to severe hair loss are discussed below. Keep reading to learn how these conditions affect the quality and quantity of your precious hair with time. Health conditions that trigger severe hair loss Polycystic ovary syndrome (PCOS) Polycystic ovary syndrome (PCOS) is a health condition that affects an estimated 5-10% of women of reproductive age. It is characterized by hormonal imbalances as well as the presence of cysts on the ovaries. While most people with PCOS are aware of the more common health issues such as infertility, body mass gain, and acne, many are unaware of its potential to trigger severe hair loss. In women with PCOS, increased testosterone levels promote excessive hair growth on the face and body while inhibiting the health of existing scalp hair. This hormonal imbalance places more strain on the hair follicles, making them unable to produce healthy new hair as quickly as usual. With time, this effect can make it difficult for these follicles to sustain hair health and trigger alopecia or severe hair loss. Lupus Lupus is a temporary or long-term autoimmune disease. Its symptoms may include fever, fatigue, swelling, joint pain, rashes throughout the body, and sometimes, hair loss. In this condition, your body's immune system and antibodies attack your healthy cells, tissues, and organs, causing inflammation. This inflammation can trigger temporary or permanent hair loss in lupus patients. Hair health may also be harmed by treatments used to manage lupus symptoms, leading to thinning or bald patches on the scalp. In the most severe cases of lupus-induced hair loss, individuals experience a complete lack of scalp hair, known as alopecia areata. Anemia Anemia is a health condition that can cause severe hair loss due to its effects on the production of essential nutrients. It occurs when insufficient red blood cells are in the body, preventing oxygen from getting delivered to the cells. Without enough oxygen and nutrients, the health of hair follicles can start to deteriorate, leading to thinning. It leads to weakened and brittle hair, along with intense shedding. Treating underlying health conditions such as anemia can help correct the dysfunctional cycle and prevent further baldness. Thyroid problems While healthy hair is essential to self-esteem, thyroid problems can significantly impact hair health. Thyroid issues occur when the body produces an abnormal amount of hormones, typically too much or too little. These hormone imbalances often lead to hair loss, as the thyroid hormones (thyroxine and triiodothyronine) regulate hair growth. Hair loss resulting from thyroid problems is typically severe and prolonged. It may cause patches to appear all over the head and partial baldness. Fortunately, alopecia areata treatments can help restore hormonal balance, improving hair quality. Stress Stress can affect a person’s health in many ways, including causing severe hair loss. Feeling unhappy or emotionally unbalanced for long periods leads to hormonal disruption and has profound health implications, including hair loss. Severe stress can lead to excess chest tightness, racing heart, and shallow breathing. Moreover, it may eventually lead to telogen effluvium, which causes sudden excessive shedding of the scalp's hair. When experiencing excessive stress levels, the body produces a hormone called cortisol. This hormone can interfere with the production and growth of healthy hair follicles, resulting in alopecia or baldness. Furthermore, people may become less mindful of health and well-being when stressed. For example, they might neglect proper nutrition, hydration, and sleep, which are essential for healthy hair regrowth.  Stress-induced hair loss can be temporary but needs to be taken seriously nonetheless. However, consistent periods of severe stress should always be discussed with healthcare professionals to regain healthy hair growth. Nutrient deficiencies When you do not manage your health optimally, nutrient deficiencies can occur and eventually trigger severe hair loss. The most common cause for this kind of hair loss is a deficiency in iron, zinc, or vitamins such as B12 and D. Without enough of these vital nutrients in the nutritional plan, hair follicles will not have enough nourishment to sustain a normal cycle of new hair growing in place of older ones that naturally shed. Simple ways to manage hair loss Although alopecia areata treatments exist to manage hair loss, here are a few simple ways to maintain optimal hair health. Maintain a healthy nutritional regime- Following a meal plan rich in vitamins and minerals, particularly those that support hair health, such as zinc and iron, can help manage hair loss. Avoid tight hairstyles- Tying hair in braids, buns, and ponytails for long durations can cause hair breakage and damage. Be gentle when brushing your hair- Rough towel-drying, brushing, and styling can cause hair breakage, leading to hair loss. Be gentle while brushing or styling your hair; use wide-toothed combs instead of brushes. Use a gentle shampoo- Use a mild, sulfate-free shampoo that doesn't strip your hair of its natural oils, often leading to hair loss. Avoid excessive heat- Avoid using excessive heat on your hair, such as blow dryers and flat irons, as they can lead to hair loss. Alternatively, use a heat protectant when heat-styling hair. Massage your scalp- Massaging your scalp can increase blood flow to your hair follicles and stimulate growth. Use your fingers (not nails) to gently massage your scalp for a few minutes daily. From malnourishment to hormone imbalances, several health conditions can cause severe hair loss in people. Fortunately, once the underlying condition is treated, many sufferers can observe good hair regrowth. Therefore, it is important to recognize the warning signs of a health condition causing extreme hair loss and seek the advice of a healthcare professional immediately. Many treatments exist today to help those dealing with this issue feel more comfortable with their hair. With proper diagnosis, treatment, lifestyle changes, and care from your doctor, you can return your luscious locks for good! 

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