During menstruation, many women experience irritability, low mood, and the "torment" of dull abdominal pain. Those around them often advise drinking brown sugar water. However, Sun Lifang, Deputy Director of Obstetrics and Gynecology at Beijing Jishuitan Hospital, believes this method does not alleviate menstrual pain.
In the vast majority of cases, dysmenorrhea is caused by increased prostaglandin synthesis in the endometrium.Additionally, poor menstrual flow or gynecological conditions like endometriosis, pelvic inflammation, or pelvic congestion can also cause menstrual abdominal pain. Director Sun explains that methods like drinking brown sugar water are often suitable for women recovering postpartum, as they can help alleviate uterine contractions. However, for menstruating women, they are not particularly effective. Sometimes, excessive consumption of sweets can even increase feelings of anxiety.
"In fact, dietary therapy can play a significant role in preventing and managing dysmenorrhea," Director Sun stated. She recommended that women focus on light, easily digestible foods 3–5 days before menstruation begins, avoiding overeating and prioritizing foods that are readily absorbed.Once menstruation begins, avoid raw or cold foods, as well as irritants like chili peppers, raw onions, raw garlic, and pepper. These can stimulate uterine and fallopian tube contractions, triggering or worsening cramps. Also limit cold-natured foods like bamboo shoots and Chinese cabbage, along with fried and high-calorie items. Minimize sugary or salty "junk foods," which can cause bloating or sluggishness.Director Sun recommends that those with menstrual cramps may benefit from consuming slightly sour foods like pickled vegetables or vinegar, which can help alleviate pain to some extent. If menstrual flow is light, moderate consumption of red wine may also be beneficial. It can promote blood circulation, dilate blood vessels, and relax smooth muscles, offering good preventive and therapeutic effects for menstrual pain.
How to ease menstrual pain?
1. Stay warm. When sitting or lying down, use a hot water bottle for warmth, but avoid applying heat to one spot continuously. Gently massage the area. If no hot water bottle is available, use your hands to gently rub the lower abdomen. If possible, take slow walks. Though painful at first, walking gradually eases discomfort.
2. Take vitamin supplements: B vitamins, especially B6, significantly alleviate premenstrual tension. They stabilize mood, aid sleep, and reduce abdominal pain. Women experiencing unrelieved menstrual cramps should promptly consult a gynecologist.
3. Maintain a balanced diet: Increase intake of vegetables, fruits, chicken, and fish. Eat smaller, more frequent meals and avoid raw, cold, or spicy foods.
4. Increase physical activity: Especially for those with weaker constitutions, combine dietary improvements with light exercise like walking.
5. Use Chinese herbal remedies to alleviate menstrual cramps. There are many herbal dietary therapies available. For example, stewed lamb with angelica and astragalus is suitable for those with qi and blood deficiency. It is best to seek guidance from a licensed herbalist.
Here are 5 delicious soups recommended to relieve menstrual cramps:
Delicious Soup 1: Hawthorn Ginger Sugar Soup
Ingredients: 15g hawthorn berries, 20g brown sugar, 20g fresh ginger.
Method: This soup is very simple to prepare. Simply combine the prepared hawthorn berries, brown sugar, and ginger, then simmer in water. Consume 1-2 times daily for effective treatment of menstrual cramps. Additionally, brown sugar has strong blood-nourishing properties.
Delicious Soup #2:Tianqi Egg Soup
Ingredients: 2 eggs, 10g mugwort leaves, 6g Tianqi root, 15g ginger.
Method: Crush the Tianqi root. Boil the eggs, peel them, then simmer together with the crushed Tianqi, ginger, and mugwort leaves in water. Consume the broth and eggs daily to alleviate menstrual cramps.
Delicious Soup Three: Pig's Feet with Ginger and Cinnamon Soup
Ingredients: 2 pig's feet, 6g ground cinnamon, 15g ginger.
Method: Thoroughly clean the pig's feet. Cut each foot into four pieces and place them in a clay pot. Boil over high heat until tender. Transfer the cooked pig's feet to a ceramic jar. Add an appropriate amount of ground cassia bark and ginger. Simmer over low heat until the pig's feet are tender. Serve and enjoy.
Delicious Soup 4: Ginseng, Astragalus, and Angelica Chicken Soup
Ingredients: 30g codonopsis root, 20g angelica root, 1 old hen, 30g astragalus root.
Method: Pluck and gut the hen, cleaning thoroughly. Stuff the chicken cavity with Codonopsis, Angelica, and Astragalus. Bring to a boil over high heat, then reduce to low heat for slow simmering. Consume the chicken meat and rich broth—delicious and nourishing. Take twice daily.
Delicious Soup Five: Egg, Angelica, and Ginger Soup
Ingredients: 1 egg, 15g Angelica sinensis, 15g red dates, 5g dried tangerine peel, 5g dried ginger, 220ml rice wine.
Method: Select pitted red dates. Simmer Angelica, dried tangerine peel, and dried ginger in water for 30 minutes. Strain out solids after boiling. Beat the egg and add it to the broth along with the red dates and rice wine. Simmer until the red dates soften. Eat the red dates and egg, and drink the rich broth.
Women experiencing menstrual cramps should note the following:
1. Keep warm: Maintaining body warmth is crucial during menstruation, especially for the pelvic area prone to cramping and congestion.
2. Avoid certain foods: Minimize consumption of raw, cold, or spicy foods before and during menstruation, such as ice cream, grilled meats, chili peppers, raw onions, raw garlic, pepper, and strong alcohol.
3. Maintain balanced nutrition: Limit overly sweet or salty foods, which can cause bloating and sluggishness. Increase intake of vegetables, fruits, chicken, and fish, and aim for smaller, more frequent meals.
4. Ensure adequate rest: Prioritize relaxation and sleep to alleviate discomfort.
3. Maintain a balanced diet: Limit overly sweet or salty foods, as they can cause bloating and sluggishness. Increase intake of vegetables, fruits, chicken, and fish, and opt for smaller, more frequent meals.
5. Avoid caffeine-containing foods, as they heighten nervous tension and worsen menstrual discomfort. The oils in coffee can also irritate the small intestine.
6. Drink plenty of warm water: Applying a hot water bottle to the abdomen for several minutes at a time can relieve abdominal bloating and pain.
7. Warm milk with honey: Drinking a cup of warm milk with a spoonful of honey before bed each night can effectively alleviate or even eliminate menstrual cramps.
Precautions for Menstrual Cramps
1. Maintain menstrual hygiene. Avoid raw, cold, spicy, or irritating foods during the premenstrual phase.
2. Reduce anxiety about menstruation. Maintain a positive mindset, engage in light exercise during your period, and perform simple household chores at home. Avoid strenuous physical labor and ensure adequate rest.
3. Regularly incorporate exercise into your routine, especially if you have a flexible physique. Improving nutritional status can help treat various chronic conditions.