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What to eat to avoid pain when you have your period: this is how diet influences

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According to several specialists, those known as “period pains” usually vary from one woman to another and the level of intensity can be different depending on the day or month in most cases, so its treatment is more complicated. That is why every woman ends up looking for the medicine that works best for you or other alternatives to treat the aches and pains that occur during those days, but, Did you know that food is also key?

The book ‘The Health of Your Hormones’ by Belinda Kirkpatrick and Ainsley Johstone (Ed. Zenith) warns that what we eat during those days It can help us improve the most common symptoms during the period or aggravate them. These are some of his proposals for adapt our diet to menstruation:

Back pain

When the body prepares for the period produces prostaglandins that cause contractions in the uterus but they can also be felt in the lower back and upper part of the thighs. The best thing in these cases is to eat blue fish, green leafy vegetables and avocado, since they are anti-inflammatory foods. Pomegranate, almonds and lemon also help. You can also add ginger and turmeric to meals or take it in the form of an infusion, accompanied by cinnamon.


Protaglandins also affect digestion and they cause that swelling typical of these days. It is best to avoid salads, apples, whole nuts and undercooked foods. One has to increase the intake of species such as Ginger, cloves, basil, rosemary, fennel, dill, anise, cardamom, cumin and parsley will help avoid that sensation. It is also advisable to increase the consumption of infusions especially licorice, fennel and mint.

Breast tenderness

It is a symptom that can appear in the previous days. To alleviate this discomfort we must help the liver to purify itself and eliminate estrogens. To do this, no coffee and little alcohol. You have to increase your fiber intake (flax has a great effect) and opt for infusions milk thistle, artichoke and dandelion.


It is most common the week before menstruation comes. The ideal is to get up early and take a tablespoon of lemon juice and a glass of hot water. In addition to drinking more than two liters of water during the day, at night you can also help intestinal transit with two tablespoons of chia mixed with plum juice in a glass of water. If it is left to rest, a gelatin with a very high fiber content will form.


It is one of the most common symptoms of menstruation and the one that receives the least attention. Normally, the energy returns a few days after the period has started, but in the meantime it can be improve that feeling by increasing foods that stimulate estrogen such as flax seeds, sesame seeds, chickpeas or eddamame. Better to avoid sugar and caffeine and eat red meat up to three times a week.


He bad mood has marked women a lot during this period but it is rarely treated as its own symptom by doctors. In some cases it is recommended to take natural supplements to control irritability and eliminate from diet caffeine, sugar, alcohol and lack of exercise. You should increase your consumption of vegetables, nuts and seeds and try to eat at least two pieces of fruit a day.

Heavy bleeding

If it is a new symptom or it is excessive, it should be examined by the specialist to see if it is due to other gynecological problems that have nothing to do with the period. For those who have a very heavy period, it is necessary to try to reduce exposure to environmental estrogens and drink nettle leaf infusions and three cups of cinnamon infusion daily, starting the day before your period arrives until the end of bleeding.


Skin reactions are a nightmare for many women. The main advice is to avoid dairy products and foods and drinks with sugars and try adding a tablespoon of turmeric to meals daily. In these cases, digestive health must also be taken care of, keeping the intestinal flora in good condition.

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