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10 Foods that Help With Period Pain

10 Foods that Help With Period Pain

Living with period pain can affect your daily life and routine, making it difficult and uncomfortable. Eating the right foods can help alleviate some of the cramps and general pain and make your period more manageable. This article discusses ten foods that have been scientifically proven to help manage period pain. Read on to learn about the benefits of each food item and how you can incorporate them into your food regime.

What causes period pain?
Period pain, also known as dysmenorrhea or menstrual cramps, is a common symptom experienced by women during menstruation. The tolerance for this pain, and the extent to which it affects one, can vary from woman to woman, with some experiencing slight discomfort while others experience extreme pain and might be unable to function normally.

The cause of period pain is not fully understood, but several factors may contribute to its occurrence, including hormones, inflammation, vitamin D deficiency, and stress.

Foods to manage period pain
For some people, period pain can be debilitating. Here are certain foods to help manage its symptoms and make that time of the month a little more bearable.

Cruciferous vegetables
These belong to the cabbage family and includes popular vegetables such as kale, broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, turnips, and radishes. The vegetables are known for their high nutrient density and are loaded with vitamins and minerals such as vitamin C, vitamin K, folate, potassium, and magnesium.

Cruciferous vegetables are particularly beneficial for managing period pain due to their high levels of antioxidants, fiber, and nutrients. The antioxidants found in these vegetables can help reduce inflammation in the body, alleviating menstrual cramping and other PMS symptoms. Additionally, their high fiber content helps to regulate hormones and reduce bloating, which can also help manage period pain. Therefore, including cruciferous vegetables in your food regime is an excellent way to help manage period pain.

Water-rich foods
Water is essential for maintaining our overall health and is especially important for managing period pain. Water-rich foods can help your body stay hydrated and reduce the inflammation associated with menstrual cramps. Some water-rich foods that are particularly beneficial during menstruation include cucumbers, watermelon, strawberries, zucchini, celery, oranges, grapefruit, cantaloupe, honeydew melon, spinach, and lettuce.

Cucumbers are rich in antioxidants and electrolytes that help keep your body hydrated. Watermelon is also high in antioxidants, potassium, and magnesium. Magnesium has anti-inflammatory properties, which can help reduce the intensity of menstrual cramps. Additionally, eating high-water-content fruits like oranges, grapefruit, and strawberries can also provide electrolytes and vitamins to nourish your body during your period.

Eating foods high in water content will not only help you stay hydrated during your period, but they can also provide you with the necessary nutrients to support your body.

Turmeric
Turmeric is an ancient spice with a long history of use in traditional Ayurvedic and Chinese healthcare practices. It has a long list of health benefits, including anti-inflammatory properties. Studies have shown that turmeric may be particularly beneficial for managing period pain due to its anti-inflammatory effects. It has been suggested that curcumin, the active ingredient in turmeric, can reduce inflammation and pain, potentially helping to alleviate menstrual cramps.

Yogurt
Yogurt is an excellent source of probiotics, which are beneficial bacteria that help improve digestive and immune system health. Eating yogurt has been linked to a reduced risk of period pain and improved symptom management. The dairy product can also help regulate hormones and improve inflammation levels, which can contribute to period pain.

Consuming this food item regularly throughout your cycle can help reduce the intensity of menstrual cramps and the overall discomfort associated with periods. Additionally, adding yogurt to your food regime may help lessen the number of days you experience period pain.

Quinoa seeds
Quinoa is a superfood packed with essential vitamins and minerals. It is high in fiber, protein, and essential fatty acids, and it can help reduce inflammation and ease period pain. Eating quinoa seeds as part of your food regime can provide your body with essential vitamins and minerals, including magnesium, calcium, iron, and zinc. These nutrients help to promote healthy muscle function and reduce inflammation in the body.

Lentils
Lentils are an excellent source of protein, dietary fiber, and micronutrients. They contain vitamins and minerals like folate, iron, phosphorus, potassium, and magnesium. It can help reduce inflammation and provide your body with various health benefits. As a result, they are thought to be beneficial for managing period pain. Eating lentils regularly can also help reduce bloating and menstrual cramps.

Dark chocolate
Eating dark chocolate can be a great way to reduce period pain. It is rich in magnesium, which helps relax the muscles and calm the uterus during menstruation. Dark chocolate contains antioxidants that fight inflammation, which can help alleviate period cramps.

Additionally, the sweet treat is known for its mood-boosting properties and is an effective way to reduce stress hormones, which can also contribute to menstrual discomfort.

Nuts
Snacking on nuts is a great way to manage period pain and provide many other health benefits. They are rich in protein, fiber, and healthy fats, and are a nutritious snack that can help reduce inflammation and pain associated with your period. Adding a handful of them to your daily food regime can help you manage your period pain.

Nuts are also a great source of magnesium, an essential mineral that helps relieve cramps. Almonds, pistachios, cashews, and peanuts are all good choices. Make sure to keep portion size in mind when snacking on nuts, as they are high in calories.

Tofu
Tofu is a fantastic food for managing period pain. It’s a great source of plant-based protein, which can help reduce inflammation in the body. Plus, it contains plenty of vitamins and minerals such as iron, calcium, magnesium, and zinc. Magnesium helps relax the muscles, while zinc helps reduce cramps.

Tofu is also low in fat and has a neutral flavor, making it a great addition to various dishes. You can add it to salads, soups, stir-fries, and more. To get the most out of it, look for organic, non-GMO tofu fortified with extra vitamins and minerals.

Chamomile tea
Chamomile tea is a popular herbal remedy for menstrual cramps. Research suggests that chamomile tea has anti-inflammatory and antispasmodic properties that can help reduce period pain. Studies also show that chamomile tea can help reduce anxiety and promote relaxation, which can also be beneficial during menstruation. It is generally safe when consumed in moderate amounts. However, it may interact with certain supplements, so it’s best to consult your healthcare provider before using it to treat your menstrual cramps.

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4 healthy foods for nursing mothers

Mothers who have recently delivered babies don't have sufficient nutrition due to the loss of blood and lactation. As a result, they have to carefully choose foods that are rich in calcium, carbohydrate, unsaturated fat, iron, folic acid, protein, and vitamins B6, B12, C, and D. Thankfully, healthy foods and supplements can help them regain strength and supply breastmilk to their newborns. The top four superfoods that can help nursing mothers include: Bananas Bananas are less expensive, available throughout the year, and considered a superfood for nursing moms. They are rich in nutrients, healthy carbs, vitamin B, antioxidants, and phytonutrients. Bananas are also abundant in potassium, calcium, and pectin, a source of energy. Experts claim that having a banana every day can help moms regain the energy they need to take care of the baby and breastfeed. Potassium is crucial for maintaining fluid balance in the mother's body and aids in the rampant transmission of nerve impulses.  Bananas can also aid in regulating blood pressure. It can prevent constipation, aid in regular bowel movements, and promote healthy gut bacteria. These fruits can provide about 1/4th of the vitamin B6 required for nursing moms, which is crucial for hemoglobin production and fighting antibodies. However, avoid bananas if you have allergies, a bout of cough and cold, or diabetes. Mothers can eat bananas after any meal or even add them to smoothies or pancakes as part of a meal. Fatty fish Fatty fish are naturally rich in vitamin B12, omega-3 fatty acids, and vitamin D. Fish like salmon and sardines are one of the few food sources of vitamin D, which is essential for mothers and their infants. A deficiency of vitamin D in infants, though uncommon now, can lead to weak and deformed bones. These fish also contain DHA, a type of omega-3 fatty acid essential for an infant's brain and heart development. DHA can be naturally found in breast milk if a mother eats fatty fish, eggs, or red meat. Omega-3 acids can also help in preventing postpartum depression. Mothers can choose from freshly caught fish, buy from verified farms, or use canned salmon. However, ensure that you have salmon or sardines twice a week to get its benefits and increase the production of breastmilk production. Homemade stock Soups and broths are wholesome and satisfying meals for nursing mothers. The most significant advantage of broths or soups is you can make large quantities and freeze them. The first three months can be hectic for new moms, which is why broths are perfect. They are nutritious, time savers, and can instantly replenish nutrients and strength. Mothers can use the bones and cartilage of chicken or lamb for meat broths. However, slow-cook them as the soup will have time to absorb all the nutrients and minerals from the meat and bones.  On the other hand, vegetarian mothers can make soups and broths of various vegetables and lentils. Bell pepper, carrots, celery stalks, french beans, lentils, mung, cottage cheese, and peas are ideal ingredients for vegetarian soups. Broths and soups can also help deal with postpartum depression and help regain bone density. It can also help reduce joint pain and strengthen joints right after childbirth. Leafy green vegetables It is widely known that green leafy vegetables contain multiple nutrients like vitamin A, C, E, and K, fiber, minerals, calcium, and antioxidants. Spinach has a high concentration of phytoestrogens and iron. When a nursing mom increases the intake of spinach, it raises the estrogen level and helps stimulate milk production. Phytoestrogens also help in regulating and reducing cholesterol and blood sugar levels. They are low on calories; hence, you do not have to worry about gaining weight. One serving of green leafy vegetables daily is the recommended quantity for nursing moms.  Mothers can also eat broccoli and Swiss Chard, which are high in calcium and iron. The daily calcium requirement for nursing moms is about 1,300 milligrams a day. Kale or collard greens also can supply about 20% of the daily calcium requirement. Moms can also have milk and yogurt to ensure they receive the necessary supply of calcium. They can add greens to salads, smoothies, soups, or casseroles. Cigna breast pump Cigna is a global health service company that offers health, pharmacy, dental and supplemental insurance, and Medicare plans. You can get 100% of Cigna's insurance for hospital-grade and standard electric breast pumps with a prescription from your physician, midwife, or nurse practitioner. Cigna also covers the cost of renting a heavy-duty hospital-grade breast pump if a standard breast pump fails. Elvie Free Elvie, one of the brands covered by Cigna with a doctor's prescription, has introduced a revolutionary, silent wearable breast pump that women can discretely fit in their clothes. It is a wireless breast pump that can be operated through a smartphone. This easy-to-use pump can be used confidently and without any hassle. Since it is silent, it can be used anywhere without any disturbance or the need for privacy. Moreover, there are no tubes or pipes. It consists of five easy-to-assemble and clean components that make pumping clean and safe. If you're a new mother who wants to try out breast pumps, give this a try after consulting a doctor. 

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11 common symptoms of lung cancer

Lung cancer is a serious disease that affects millions worldwide. Early detection plays a crucial role in improving treatment outcomes and increasing the chances of survival. Recognizing the warning signs and seeking prompt treatment can significantly impact the prognosis. By understanding these signs, individuals can become more proactive in monitoring their health and seeking timely intervention. This information also serves a huge purpose for people with a family history of lung or other types of cancer. Persistent cough A persistent or chronic cough is one of the most common symptoms of lung cancer. It can go on for several weeks or months if left untreated. Over time, the cough can worsen and may even be accompanied by blood-tinged sputum. It is essential to pay attention to the duration and frequency of the cough and seek evaluation if it persists or intensifies. Shortness of breath Breathlessness or shortness of breath experienced without cause or activity can be a huge red flag for people at risk of developing lung cancer. If one starts experiencing this symptom while performing day-to-day activities, it could indicate an underlying condition that should not be ignored. The tumor growing in the lungs can obstruct free breathing and the passage of gases through the airway. It can also cause inflammation, resulting in persistent shortness of breath. Chest pain Persistent or worsening chest pain can be an alarming sign of lung cancer. The pain may be localized or radiate to the back, shoulders, or arms. Lung cancer-related chest pain can result from the tumor pressing against the chest wall, invading nearby tissues, or causing inflammation. Those experiencing persistent or severe chest pain should seek medical attention for a thorough examination. Unexplained loss of body mass Unintentional reductions in body mass, particularly when significant, can be a red flag for various underlying health conditions, including lung cancer. Cancer cells can alter the body's metabolism, leading to unexplained changes even without any difference in appetite or eating habits. Fatigue and weakness Persistent fatigue, weakness, or a general feeling of lethargy can be early warning signs of lung cancer. Cancer cells consume a significant amount of energy and can affect the body's overall energy levels, leading to fatigue. If patients are constantly tired or lacking energy despite adequate rest, discussing these symptoms with a healthcare professional is essential. Hoarseness or voice changes Unexplained hoarseness or changes in one's voice quality that persist for more than a few weeks should not be ignored. Lung tumors can affect the nerves and structures responsible for vocal cord function, leading to voice changes. If one experiences persistent hoarseness or voice changes, it is essential to have a thorough examination by an ear, nose, and throat specialist or healthcare provider. Chronic respiratory infections Frequent or chronic respiratory infections, such as bronchitis or pneumonia, can sometimes be a sign of an underlying lung condition, including lung cancer. The presence of a tumor can weaken the immune system and make the lungs more susceptible to infections. If one experiences recurrent or persistent respiratory infections, it is important to consult a healthcare professional for further evaluation. Wheezing Wheezing, characterized by a high-pitched whistling sound during breathing, can be an early indication of lung cancer. It can occur when the tumor obstructs or narrows the airways, causing air to flow through constricted passages. If one notices persistent or unexplained wheezing, speaking to a doctor for a proper diagnosis and appropriate management is crucial. Bone pain In advanced stages of lung cancer, the disease may spread (metastasize) to other parts of the body, including the bones. Bone metastasis can cause severe pain, typically felt in the back, hips, or other areas. Suppose one experiences persistent or worsening bone pain without any apparent cause. In that case, it is important to discuss this symptom with one's healthcare provider to explore possible underlying causes, including lung cancer. Headaches and neurological symptoms Lung cancer that has spread to the brain can cause headaches, seizures, dizziness, or other neurological symptoms. The presence of brain metastases can exert pressure on the brain tissues, leading to these symptoms. If one experiences recurring or severe headaches, unexplained seizures, or any other neurological signs, seeking immediate attention for further evaluation is crucial. Swelling in the neck and face In some cases, lung cancer can cause a condition known as superior vena cava syndrome. This occurs when a tumor obstructs the large vein that carries blood from the upper body back to the heart. The obstruction can result in swelling, redness, or a feeling of fullness in the neck, face, or upper chest. If one notices any swelling in these areas, it is essential to seek a doctor’s advice promptly.

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