Recipes To Reduce Menstrual Pain

Try these recipes to reduce period pain, as they are rich in anti-inflammatory nutrients. You dare?

Dysmenorrhea or menstrual pain occurs in 60-70% of women throughout their childbearing age. Although we have assumed that it is normal, this pain is caused by multiple causes and there are different ways to reduce it. Food is one of them, so we propose several recipes to reduce menstrual pain.

Next, you will know what are the beneficial nutrients to combat this pain in the most effective way. Do you dare to continue reading?

Food allies to reduce menstrual pain 

Despite the fact that there are few studies that address the subject, we have systematic reviews that indicate diet is a causal factor of dysmenorrhea. This pain is produced by increased levels of progesterone and the secretion of pro-inflammatory substances. This causes the uterus to contract and less blood to reach it.

On the one hand, we know that foods rich in omega-3 fatty acids, such as oily fish, nuts, seeds, and olive oil are anti-inflammatory. When digested, they stimulate the formation of substances that inhibit the secretion of cytokines responsible for swelling and pain.

On the other hand, increasing the consumption of magnesium, present in green leafy vegetables, reduces muscle contractions. In addition, it is advisable to reduce or eliminate caffeine during the 5-7 days that the period lasts, since it increases the intensity of the pain since it acts as a vasoconstrictor.

Other important nutrients are antioxidants such as vitamin E (olive oil and nuts), zinc (fish and shellfish), vitamin A (red, orange and yellow vegetables and greens). Even girls with low levels of vitamin D in the blood (<30ng / ml) have been found to have more severe pain.

It is also advisable to enhance the sources of calcium, since its absorption is lower. It is found in crucifers (broccoli, cauliflower, Brussels sprouts …), beans, almonds, sesame seeds and dairy. 

Recipes to reduce menstrual pain

Vegetable panaché with tahini and lemon vinaigrette

Ingredients

• 1 broccoli
• 2 red peppers.
• 4 medium carrots.
• 1 ear of corn.
• Olive oil.

For the vinaigrette: 

• 1 tablespoon of virgin olive oil.
• 2 tablespoons of toasted tahini.
• 3 tablespoons of lemon juice.
• Salt.

Elaboration

First, wash all the vegetables with water and pat them dry with kitchen paper to remove any traces of soil. Next, remove the seeds from the peppers and the leaves from the carrots. Cut the broccoli into small trees (save the trunk for another time) and the carrot into slices.

All followed, put oil on a baking tray and place all the vegetables on top. Roast them in a preheated oven at 200ºC for 30-40 minutes on top and bottom. Before removing them, check that they are well done by poking them with a knife. You can accompany them with some roasted beans or chickpeas.  

So, while the vegetables are cooking, prepare the vinaigrette by mixing all the ingredients in a bowl using some rods.

Salmon, avocado and tomato tartare

Ingredients

• 300 g of fresh salmon.
• 1 avocado
• 1 medium tomato.
• Sesame seeds.
• 40 ml of virgin olive oil.
• 40 ml of lemon juice.
• Salt.
• Pepper.
  

Elaboration

First, remove the skin and bones from the salmon. Cut it into small cubes of the same size. Next, wash the tomato and remove the seeds. Dice it on the board. Mix it with the salmon in a bowl and set it aside. All followed, prepare the vinaigrette by mixing the oil with the lemon, salt and pepper.

Finally, peel the avocado, remove the bone and cut it into cubes. Add it to the bowl to mix with the rest of the ingredients. Pour the vinaigrette on top so that all the ingredients are impregnated and to prevent the avocado from oxidizing. Garnish with some sesame seeds.

Aspic of red fruits and peach

It is a gelatinous and cold preparation based on meat, fish, vegetables or fruits, ideal to consume in summer. 

Ingredients

• 300 ml of water.
• 3 g of agar-agar powder.
• 300 g of strawberries.
• 300 g of fresh blueberries.
• 2 kiwis.
• 1 peach
• Mint leaves.

Elaboration

First of all, wash the red fruits and dry them well. Next, peel the peach and kiwis. Cut all the fruit into cubes of the same size and mix them in a bowl. Place them in a rectangular or round mold. All followed, wash the mint leaves, chop them and mix them with the fruit. 

Finally, bring the water to a boil in a saucepan. As soon as it boils, add the agar-agar and stir it to dilute. Leave it for 3 minutes. Make sure there are no lumps or you will have to strain it. To finish, pour the water over the fruit and put it in the fridge for at least 12 hours.

Feeding and menstrual cramps

As you can see, food can help you combat these discomforts during menstruation, along with other measures such as emotional management, relaxation, putting a warm cushion on the painful area … So, what are you waiting for to try these simple recipes to reduce menstrual pain?