In this article, we discuss diet and dysmenorrhea, i.e. period pain. Read on for more.

What are period pains called?

Period pains are referred to as "dysmenorrhea," which are strong, painful cramps originating in the uterus and appearing during menstruation. When dysmenorrhea occurs without a pathological cause, it is termed primary, while if there is one (e.g., endometriosis, pelvic inflammatory disease, etc.), it is termed secondary. It is a condition that makes people's daily lives difficult and, for this reason, should be treated medically, but also with lifestyle changes.

Dietary habits and dysmenorrhea

Several studies reveal the relationship between diet and dysmenorrhea. The consumption of compared food groups, micronutrient and macronutrient intake, meal patterns, and total caloric intake over the long term have been shown to positively or negatively influence dysmenorrhea.

5 dietary factors associated with dysmenorrhea

1. The weight: Being either above or below a normal/healthy weight for each person can lead to dysmenorrhea. Therefore, maintaining a healthy body weight through the adoption of a diet that provides the appropriate calories for the individual on a daily basis is particularly important.
2. Skipping breakfast: Skipping breakfast or skipping meals has been associated with dysmenorrhea. It would be beneficial to include the consumption of a nutritious breakfast daily as, in addition to reducing period pains, it helps in better weight management and gives the necessary energy to start the day energetically. Some good options are yogurt with oats and fruit, two slices of wholemeal bread toast with cheese and a cup of natural fruit juice, omelet with two eggs and vegetables, etc.
3. The consumption of red meat: Increased consumption of red meat (beef, pork, lamb, goat) and processed meat (meaning it has been modified to either improve its taste or extend its shelf life) has been associated with dysmenorrhea. In the context of a Mediterranean-style diet, it is recommended that red meat consumption does not exceed once a week. With the latest data, we also know that processed food consumption should be below 90g per week (for example up to 3 slices of turkey per week). The best options for protein of high biological value are chicken, and fish, especially fatty ones (salmon, sardine, pollock, mackerel, bream) where their consumption is recommended to be twice a week.
4. Eating low-nutrition snacks: Processed snacks such as sweets and desserts, pastries, soft drinks, and products rich in salt are associated with moderate to severe dysmenorrhea. Instead, fresh fruit, unsalted nuts, or a slice of wholemeal bread with peanut butter would be beneficial.
5. The vegetarian diet: Adopting a vegetarian diet is associated with reduced dysmenorrhea. Therefore, it's advisable for the diet to center around plant-based sources of nutrients, including legumes, sugar-free cereals, unsalted nuts, healthy fats like olive oil, and a variety of fruits and vegetables.

Bibliography

Harokopion University, Faculty of Health Sciences and Education, Department of Dietetics-Nutrition, Magdalinou A. "Study of the relationship between dietary habits and primary dysmenorrhea in a sample of young women". [Thesis]. Athens: Harokopion University, 2019.