Reducing prostaglandins using diet

Done a bit of research on the menstrual cycle and found some great natural incorporations that can be made into one’s diet to improve period pain by reducing/inhibiting the synthesis of prostaglandins.

 

Here they are:

Omega 3 fatty acids – Omega 3 fatty acids compete with omega 6 acids which are converted to prostaglandins and often cause the inflammatory pain associated with periods, the more you eat, the less pain you experience.

Sources: Sardines, flaxseed, mackerel, salmon, soybeans – they can also be bought in capsule form from most pharmacies or grocery shops

 

Vitamin-E rich foods – This vitamin has anti-inflammatory effects and again, reduces the number of prostaglandins in the body which cause pain.

Sources: Sunflower seeds/oil, spinach, peanuts, peanut butter.

 

Whole grain – Research shows that unrefined whole grain foods aid in many anti-inflammatory processes so it is a good idea to opt for the brown version of foods as opposed to the white.

Sources: Quinoa, barley, oatmeal, brown rice, brown bread.

 

Fresh Produce – Fruits and vegetables are great additions to any diet but in particular, the ones listed below are packed with nutrients that can help balance the number of prostaglandins in the blood.

Fruits – bananas (muscle relaxant, reduces cramping), tomatoes (lycopene reduces inflammation), pomegranates (phytochemicals lower PG), pineapple (bromelain inhibits PG production), apricots.

Vegetables – garlic and onions (allicin blocks PG production), lettuce, mushrooms, carrots, broccoli, spinach.

 

Herbs/Spices – Turmeric, ginger, peppermint, spearmint, sage, green, licorice, cinnamon – all can be added sparingly to food or as a warm beverage/tea. Act as anti-inflammatories.

Supplements – Magnesium (alleviate cramps), chastetree (encourage healthy monthly cycle), hemp seed (boost progesterone), primrose oil (applied topically), wheat germ, myo-inositol, n-acetyl cysteine, spironolactone

Saturated fats – Bone broth/chicken beef skin, tuna

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