How to Have a Less Painful Period or Menstrual Cycle
Every woman’s period is different, and we all struggle with the PMS and symptoms that come along with our menstrual cycle phases, but is there a way to ease the pain and symptoms with our diet? Research shows, yes, there is!
Let’s break down the 8 Vitamins and Minerals that help ease your period pains:
- Magnesium: One of the best supplements to have in your diet, magnesium can help lessen bloating and cramping. Magnesium decreases bloating by neutralizing stomach acid and reducing GI inflammation. It also relieves menstrual cramps by relaxing the uterine muscles, which is why it has been dubbed “nature’s relaxant.” When should you take it? It’s best to have a Magnesium supplement in your everyday diet; it’s essential to ensure you’re getting it in during the follicular phase of your period. The follicular phase starts with your period; the pain can last until day 6. Consuming it daily will help keep your Magnesium levels steady, but you may want to invest in a magnesium-specific supplement for the first six days of your cycle.
- Vitamin D: There is a significant correlation between vitamin D deficiency and irregular periods. This deficiency is associated with a more extended follicular phase, delayed ovulation, and longer than regular menstrual cycles. Studies have also shown that women receiving enough vitamin D in their diets have fewer psychological PMS symptoms, decreased back pain, and decreased tendencies of crying. (Yes, crying!) Women who do not meet the recommended vitamin D level have a higher chance of menstrual cycle disorders.
- Antioxidants: Vitamins A, C, and E are antioxidants, vitamins that inhibit oxidation and help the body remove oxidizing agents. Studies have shown increased oxidative stress on the body during menstrual cycles. It is crucial to stop the oxidative state before damage can be done to the cells that can cause chronic illnesses and diseases.
- Iron: It seems simple, but losing blood means losing iron. Studies have linked those with heavy periods to also having low iron levels. Those who suffer from anemia must take an iron supplement or eat foods high in iron to help offset the loss during their menstrual cycle.
- Vitamin B1 (thiamin) & B2 (Riboflavin): Women with a higher intake of vitamins B1 &B2 show lower rates of PMS than those with lower intakes. Vitamin B1 has also been shown to lower period pain for those who take an extra supplemental dose. During the menstrual phase, it is vital to consume B vitamins to help offset any PMS and period pain!
- Vitamin B12 & B9: B12 is essential for red blood cell creation. While we are bleeding during our menstrual cycles, those with heavy periods should consistently take a B12 supplement to help promote RBC growth and stabilize hormone levels. While B12 is essential, it goes hand in hand with B9, aka Folate, to help make energy and support the function of iron. These B vitamins are also helped along by B1 & B2, so it’s best to consume a B complex supplement, as most B vitamins are destroyed during cooking.
- Vitamin B6 (Pyridoxine): B6 is essential for many functions within our cells. Most importantly, when we feel lower energy, B6 can help break down carbohydrates and fats for energy while revving your metabolism. Not only does having energy improve our mood, but vitamin B6 has also been shown to help alleviate the emotional symptoms of PMS. If you have mood swings during your cycle, consider adding a B6 vitamin to your regime.
- Protein: This macronutrient is so important during your entire menstrual cycle. From the basic level of helping to curb PMS cravings to providing your body with energy, protein deficiency has also been linked to low fertility. Poor diets can increase cortisol levels, hindering the function of hormones and breaking down your hair, skin, muscles, and brain tissue. This increase in cortisol leads to the body being under constant stress, and consuming more protein can help promote healthy fertility.
Adding PRTCL’s ESSENTIAL and STAMINA to your everyday nutrition is a great way to get all of these vitamins, nutrients, and minerals into your body for them to get working and help relieve PMS, bloating, mood swings and more. As women, we understand how painful periods can be. If you experience pain with your period, we suggest consulting with your physician, as periods should not be inhibiting your life.