17 JAN 2023 NUTRITION & WELLNESS 3 MINS READ 411 VIEWS 18 SHARES

7 Nutrients To Help Ease Period Cramps

Menstrual cycle: No barrier to women staying energised

For a young lady, the path to womanhood starts with her first menstruation or period. Unfortunately, this path also includes the bane of every woman’s monthly cycle – period cramps. Period cramps or pain in the lower abdominal area is a commonly felt symptom during menstruation. Statistics show that around 10% of all menstruating women experience extreme period pains that disrupt their daily lives.

While period cramps can’t be avoided, lifestyle and environmental factors such as poor dietary choices and lack of essential nutrients may exacerbate symptoms and further contribute towards an unpleasant menstruation experience.

On the flip side, paying special attention to your nutrition needs and making sure that you have a proper diet while on your period may help alleviate or reduce period cramps and restore your energy during menstruation.



Period cramps – One of the most common symptoms during menstruation

There are several noticeable symptoms during menstruation. Although not all women will experience all the symptoms, some are commonly experienced before or during menstruation.

Premenstrual Syndrome (PMS) refers to symptoms that women may experience in the weeks leading up to menstruation. Mood changes, depression, anxiety, headache and acne are just some of the PMS symptoms that are caused by hormonal changes – in addition to period cramps.

The aches and pains from period cramps are caused by the contraction of the uterus trying to expel its lining. Other than period cramps, some women may also experience bloating, muscle cramps, as well as tiredness. Tiredness is often caused by anaemia or blood deficiency that naturally occurs during menstruation.

But wait – you don’t have to suffer! Adding these 7 nutrients to your diet may help ease PMS symptoms

You can ease the pain of menstrual cramps and feel more energetic by adopting a more nutritious diet. Let’s look at 7 important nutrients that are key during your menstrual cycle:

Calcium

Known for its importance in keeping bones healthy, calcium’s lesser-known superpower is its ability to reduce the severity of menstrual symptoms such as cramps, bloating and tiredness as well as overcoming mood changes and anxiety.

Iron

This one is a no-brainer. Women lose 50-80ml of blood during menstruation so it’s expected for iron levels to be lower during menstruation. Eating iron-rich foods during this time helps to maintain blood count, thus preventing lethargy and fatigue.

Omega Fatty Acids

Omega-6 and Omega-3 fatty acids are anti-inflammatories that may help to reduce menstrual cramp symptoms.

Zinc

May help ease muscle stiffness and cramps during menstruation so that you can go about your day without disruption.

Protein

This key nutrient facilitates the absorption of iron and helps increase energy levels. If you’re looking for better quality protein, why not try the Nutrilite Soy Protein Drink, or for a more well-rounded option, try the Foundational Trio Plus bundle. This bundle contains Nutrilite Soy Protein Drink for your protein needs, Nutrilite DOUBLE X for daily multivitamins, minerals, and phytonutrients, and Nutrilite Salmon Omega Complex for healthy omega fatty acids.

Vitamin B

Another important vitamin to help combat period pains, Vitamin B helps with mood swings and period cramps. With seven types of B vitamins, the Nutrilite Natural B Complex optimises the body’s function to bring balance and additional energy during menstruation. It is rich in vitamins B1, B2, B3, B5, B6, folic acid and B12 Plus, Inositol and PABA (Para-aminobenzoic acid) – all important vitamins for the development of red blood cells, energy metabolism and blood formation.

Vitamin D

Healthy vitamin D intake is important for bone health. It is an important supplement to encourage calcium absorption. Nutrilite Cal Mag D Plus supplement contains calcium, magnesium and vitamin D that provides optimal nutrients and minerals for stronger and healthier bones.

Sources:

  • Najafi N, Khalkhali H, Moghaddam Tabrizi F, Zarrin R. Major dietary patterns in relation to menstrual pain: a nested case control study. BMC Womens Health. 2018 May 21;18(1):69. doi: 10.1186/s12905-018-0558-4. PMID: 29783972; PMCID: PMC5963185.
  • Saei Ghare Naz M, Kiani Z, Rashidi Fakari F, Ghasemi V, Abed M, Ozgoli G. The Effect of Micronutrients on Pain Management of Primary Dysmenorrhea: a Systematic Review and Meta-Analysis. J Caring Sci. 2020 Mar 1;9(1):47-56. doi: 10.34172/jcs.2020.008. PMID: 32296659; PMCID: PMC7146731.
  • https://www.amway.my/Categories/Kesihatan/Vitamin-dan-Makanan-Tambahan/c/vitaminsandsupplements
  • Portal MyHealth

Note: Content provided is for informational purposes only and is not intended as, and should not be construed to be legal, financial, medical, or consulting advice.