Many women experience abdominal pain when their period arrives. To alleviate menstrual cramps, they try various methods, such as eating lots of chocolate, drinking sugar water, using a warm water bottle on the abdomen, and some even take painkillers, the effectiveness of which may vary from person to person. A new study has found that a vegetarian diet can help relieve menstrual cramps. Even if not a full vegetarian, supplementing with soy or protein powder daily can also improve premenstrual syndrome (PMS) and menstrual cramps.
A study published in the *Journal of Obstetrics and Gynaecology* pointed out that a "low-fat vegetarian" diet therapy was administered to 30 women with severe menstrual cramps. After two menstrual cycles, it was found that not only did the pain level decrease, but symptoms of PMS such as anxiety, nausea, and bloating were also alleviated. The average duration of menstrual cramps was reduced from seven days to four days, showing that a light vegetarian diet is indeed helpful in relieving women's menstrual cramps.
According to gynecological experts, menstrual cramps are caused by the shedding of the uterine lining during the menstrual cycle, which leads to the secretion of substances that cause uterine muscle contractions and ischemia. Menstrual cramps without a clear cause are called primary dysmenorrhea, which is very common, affecting more than 50% of women, with about 5% to 15% experiencing severe cases. Primary dysmenorrhea usually begins at puberty and can be severe enough to interfere with normal life. It tends to decrease with age or after childbirth. Secondary dysmenorrhea is less common, accounting for about a quarter of women with menstrual cramps. Pain may be aggravated when the shed endometrial tissue passes through the cervix during menstruation. Other factors, such as a retroverted uterus, lack of exercise, and mental stress, can also exacerbate the pain. One of the most common causes of secondary dysmenorrhea is endometriosis, along with uterine fibroids. Salpingitis and pelvic inflammatory disease can also cause abdominal pain, which may worsen during menstruation. Menstrual cramps are not just pain in the lower abdomen; they can also radiate to the lower back and thighs. The pain can sometimes be cramp-like and sometimes a persistent dull ache, and is often accompanied by headaches, nausea, constipation, diarrhea, and frequent or urgent urination. At this time, adequate rest and sleep, regular exercise, and dietary adjustments can help alleviate menstrual cramp symptoms. Research has found that a low-fat diet rich in vegetables and legumes can alter sex hormone-binding globulin in the body, thereby reducing the synthesis of substances that cause menstrual cramps. In particular, soybeans are rich in a plant-based estrogen, which has the most significant effect in suppressing menstrual cramps. Other studies have found that unsaturated fatty acids can inhibit estrogen secretion and reduce the severity of menstrual cramps, and since unsaturated fatty acids are mostly found in plant-based fats, a vegetarian diet can achieve the goal of suppressing menstrual cramps.
In addition, the unsaturated fatty acids in vegetables, fruits, and legumes are rich in omega-3 fatty acids, which have anti-inflammatory and pain-relieving effects. However, omega-6 fatty acids found in animal fats and fried foods produce substances that are pain-inducing. Therefore, eating more vegetarian foods can indeed reduce pain-causing factors in the body. Some foods that cause gas should be consumed as little as possible during menstruation, such as watermelon, onions, and carrots, as they speed up gastrointestinal motility, leading to uterine contractions. Foods with high salt content can cause cell swelling and also worsen menstrual cramps. Alcohol accelerates the loss of B vitamins and minerals, leading to fatigue, decreased resistance, and can trigger premenstrual syndrome. These foods should be avoided as much as possible in the week before menstruation.