Ease Period Cramps Naturally with Chocolate and Intelligent Eating
Period cramps are like a persistent, unwanted visitor who refuses to vacate the premises, leaving all of us scrambling to find relief. Though heating pads and painkillers are usually the solution, there is another, sweeter remedy that may be of use: chocolate. But can chocolate ease period cramps, or is chocolate simply a comfort food? Let’s have a closer look at the science behind it and how the appropriate foods can play a real role in alleviating menstrual cramps.
Can Chocolate Ease Period Pain?
It appears the notion that chocolate could alleviate cramps isn’t mere fantasy. Studies indicate that dark chocolate, specifically, may provide some relief. The secret ingredient? Magnesium. This vital mineral relaxes muscles and may reduce the severity of the uterine contractions that lead to cramps in the first place.
Several studies in Indonesia and India have had some encouraging results. In one study, adolescent girls who consumed around 40 grams of dark chocolate per day for the initial days of their periods experienced less pain than those who consumed chocolate milk. In another study, consuming 120 grams of dark chocolate provided the most significant relief, followed by milk chocolate and no chocolate.
While dark chocolate isn’t a substitute for medical advice, it might just be a delicious addition to your period pain toolbox.
Why Dark Chocolate Is Better Than Milk Chocolate
If you’re reaching for chocolate to help with cramps, dark chocolate is the better choice. It’s loaded with more magnesium, which not only helps muscles relax but may also lower prostaglandins—the compounds that trigger cramping.
To put it in context, 28 grams of 70-85% dark chocolate provides you with around 15% of your daily magnesium requirement. Milk chocolate, however, provides only about 4%. Dark chocolate is also lower in sugar and higher in antioxidants, which can assist in combating inflammation—something that tends to rage on during your period.
Other Foods That Ease Period Symptoms
Although dark chocolate is a delicious choice, it’s not the sole food that will make you feel better when you’re on your cycle. What you eat can have a huge effect on how your body copes with cramps and other symptoms. Foods that are full of vitamins B1, D, E, and K, along with minerals calcium, zinc, and omega-3 fatty acids, are particularly great.
The following are some foods to include in your period diet:
- Bananas are full of vitamin B6 and potassium, which can help prevent bloating and muscle spasms.
- Oranges and mandarins replenish water stores and give you a healthy dose of vitamin C.
- Avocados are full of magnesium and beneficial fats that promote relaxation of the muscles.
- Salmon is full of omega-3 fatty acids, which can decrease cramps and inflammation.
- Quinoa and brown rice deliver sustained energy with complex carbohydrates and a dose of magnesium.
- Tofu is full of calcium and iron, which replenish what is lost through menstruation.
- Nuts give you zinc and healthy fats that can soften the symptoms of PMS.
Avoiding heavily processed foods and sugars during your period is a good idea, too, as they will exacerbate bloating and inflammation.
Why We Crave Chocolate Before Our Periods
If you’ve ever found yourself daydreaming about chocolate just before your period hits, you’re not alone. Hormonal changes throughout the menstrual cycle can have a big effect on your appetite and cravings. As progesterone levels rise in the luteal phase, many people find themselves feeling hungrier, often craving sweet or salty foods.
Some scientists think that such cravings are associated with changes in brain chemistry. Decreased serotonin levels during menstruation, coupled with increased cortisol levels, might have you craving comfort foods such as chocolate, which can provide a quick mood elevation due to a burst of dopamine.
Interestingly enough, cravings may not be entirely biological. Research indicates that women born in the U.S. are more likely to connect chocolate cravings with their period than women who immigrated to the U.S. later in life. This implies that cultural influences, such as media depictions, can also influence how and what we crave.
Other Natural Period Pain Remedies
Aside from diet tweaking, there are many other natural means to alleviate period cramps:
- Over-the-counter painkillers such as ibuprofen may decrease pain and swelling.
- Heat therapy, such as with a hot water bottle or heating pad, can relax your muscles and ease cramps.
- Exercise, including walking or yoga, increases blood flow and may decrease discomfort.
- Massage of the abdomen may relieve pelvic tension and provide relief.
Pairing these techniques with healthy eating—and perhaps a bit of dark chocolate—can make you feel more in charge and at ease during your period.
Listening to your body and providing it with what it requires during your cycle is one of the best ways to experience true relief and continue feeling your best.
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