Omega-3 fatty acids, vitamin D, vitamin E… Here is the list of foods to favor and those to avoid in case of painful periods.
- In case of painful periods, you should favor foods rich in omega-3 fatty acids, vitamin D and E.
- On the other hand, ultra-processed foods, carbonated, caffeinated and/or energy drinks as well as alcohol are not recommended.
- Tobacco consumption can also be an aggravating factor according to Health Insurance.
Nearly one in two women suffer from painful periods, according to a study by the French Institute of Public Opinion (IFOP) in 2021. According to an article published in The Conversationdiet would also have an impact on these ailments whose medical name ist dysmenorrhea. So, what are the good nutritional reflexes to adopt during this period? We take stock.
Painful periods: foods to choose to suffer less
In meta-analysis, researchers found that a diet rich in omega-3 fatty acids for two to three months could reduce pain and medication use in women with painful periods. The reason ? Lare omega-3 fatty acids relieve menstrual suffering by acting on the functioning of our cells and the signaling pathways associated with inflammation and pain. They are present in the following foods: chia seeds, flax seeds, walnuts, salmon, herring, sardines, mackerel, oysters, edamame beans and even fish oils.
Another ally in the event of painful periods: vitamin D, essential for the immune system and which helps reduce the factors responsible for inflammation of the uterus. You will find it in certain meats and fish such as trout, salmon, tuna, mackerel, beef liver or even egg yolk.
But according to the National Agency for Food, Environmental and Occupational Health Safety (Anses), daily vitamin D requirements – 15 micrograms – can also be covered by sufficient exposure to the sun, either 15 to 20 minutes per day. In addition, of course, to food intake.
Finally, foods rich in vitamin E should also be favored during periods. According to a clinical testwomen who took vitamin E supplements (90 milligrams, twice daily) for five days, starting two days before the expected start of their period, had less pain. According to the Covesthe main food sources of vitamin E are certain vegetable oils, cod liver oil and certain nuts.
Dysmenorrhea : Lfoods to avoid
HAS Conversely, certain foods are not recommended when periods are painful:
- ultra-processed products: cold meats, sausages, industrial biscuits, fast food, etc.;
- fizzy drinks ;
- caffeinated and/or energy drinks;
- alcohol: Excessive consumption can reduce magnesium in the blood, which is an important factor in promoting blood circulation and relaxing muscles.
Finally, in addition to food, health insurance recommends several methods to women who suffer from painful periods to reduce their problems: medication, massaging and/or applying a heat source to the stomach such as a hot water bottle, taking a hot bath or shower, stopping smoking, because tobacco can be an aggravating factor and doing gentle exercises such as walking or swimming.
