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Best And Worst Foods For Menstrual Cramps That Most Of Us Don’t Know

Best And Worst Foods For Menstrual Cramps That Most Of Us Don’t Know

Only women know how painful having a menstrual period can be. When men are told by women that they are feeling like “hell” while they have their periods, the men sometimes do not believe the women. Several factors contribute to this “hellish” feeling, including moodiness, irritability, bloating, and menstrual cramps or dysmenorrhea. Luckily, there are ways to feel less menstrual cramp pain depending on what you eat. Let’s take a look at what we can do about it.

What food should you avoid?

Since the pain is caused by inflammation (and anti-inflammatory drugs like ibuprofen are often used), you should keep away from inflammatory foods. Examples of inflammatory foods are refined carbohydrates such as white bread and pastries, french fries and other fried foods, soda and other sugar-sweetened beverages, red meat like in burgers or steaks, and processed meat such as hot dogs and sausages, margarine, shortening, and lard.

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    Also, the following ingredients should be avoided in the food that you eat because they can cause inflammation.

    These ingredients include

    • sugar
    • saturated fats
    • trans fats
    • omega 6 fatty acids
    • refined carbohydrates
    • MSG (in tomatoes, cheese)
    • gluten
    • casein (in milk)
    • artificial sweeteners
    • alcohol

    What food should you eat?

    Both vitamin D and omega 3 fatty acids help decrease the levels of prostaglandins in the system. Both can be found in

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    • flaxseed oil
    • fish oil
    • chia seeds
    • walnuts
    • fish roe (eggs)
    • fatty fish (such as tuna, mackerel, and salmon)
    • seafood
    • soybeans
    • spinach and leafy vegetables
    • food fortifed with vitamin D (such as dairy products, orange juice, soy milk, and cereals)
    • beef liver
    • cheese
    • egg yolks

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      Also, you should eat foods that fight inflammation such as olive oil, green leafy vegetables (such as spinach, kale, and collards), nuts (such as almonds and walnuts), fatty fish (such as salmon, mackerel, tuna, and sardines), and fruits (such as strawberries, blueberries, cherries, and oranges).

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        Another tip is to have more vitamins and minerals such as those on the list below:

        Calcium

        Calcium may also help reduce menstrual pain because it helps maintain muscle tone. However, the evidence isn’t clear.

        Vitamin D

        Vitamin D helps reduce inflammation (as stated above). Vitamin D may interact with a number of medications, so ask your doctor before taking more than the recommended daily allowance.

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        Vitamin E

        Vitamin E (can be found in almonds, spinach, etc.) may help reduce menstrual pain. In one study, women who took vitamin E had less menstrual cramps than those who took placebo. Vitamin E may increase the risk of bleeding, especially those who take blood thinners. People with heart disease, diabetes, retinitis pigmentosa, or cancer of the head, neck, or prostate, should avoid high doses of vitamin E without first asking their doctor.

        Magnesium

        Magnesium has been found out from studies to help reduce menstrual pain. However, too much magnesium can cause diarrhea and lower blood pressure. If you have digestive problems or a heart disease, or if you are taking other medications, ask your doctor before taking magnesium because this interacts with other medications.

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        Sarah Bonander

        Writer, Human Resources Professional

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        Last Updated on March 13, 2019

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on the small tasks.

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

        2. Take a break from your work desk.

        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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        3. Upgrade yourself

        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

        4. Talk to a friend.

        Talk to someone and get your mind off work for a while.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget about trying to be perfect.

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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        6. Paint a vision to work towards.

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

        7. Read a book (or blog).

        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

        Check out the best selling books; those are generally packed with great wisdom.

        8. Have a quick nap.

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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        9. Remember why you are doing this.

        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

        10. Find some competition.

        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

        11. Go exercise.

        Since you are not making headway at work, might as well spend the time shaping yourself up.

        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

        12. Take a good break.

        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

        More Resources About Getting out of a Rut

        Featured photo credit: Joshua Earle via unsplash.com

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