If you find yourself quickly reaching for a painkiller during your menstrual cycle, yet harbor concerns regarding its side effects, consider adopting a more natural remedy. The foods you consume during your period significantly influence the intensity of your cramps. Recently, while searching online for effective solutions to alleviate period pain, my mother recommended a comforting bowl of oats. Oats are rich in insoluble fiber and complex carbohydrates, which can offer considerable relief. What I particularly appreciate about this home remedy is the numerous delightful ways to incorporate oats into your daily meals.

Can oats help with period pain?

Many women encounter menstrual cramps, also referred to as dysmenorrhea, with the intensity of discomfort varying from mild to extremely severe. Dietician Garima Goyal notes, "While certain medications are effective, dietary choices significantly influence the management of this pain." Research published in the journal Healthcare indicates a correlation between nutrient intake and the intensity of menstrual pain. If you are curious about dietary options to alleviate period cramps, consider incorporating oats, a common kitchen staple. Oats serve as an excellent remedy for menstrual pain due to their high content of whole grains, fiber, antioxidants, and essential nutrients, all of which can help alleviate discomfort naturally.

Benefits of eating oats as a remedy for period pain

When it comes to an effective home remedy for period pain, oats are a safe bet. Here is how these can help you feel better in no time.

1. Rich in Magnesium

Oats are considered an effective remedy for menstrual discomfort primarily due to their magnesium content. The US Food and Drug Administration indicates that 100 grams of oatmeal contains 26 milligrams of magnesium. This mineral aids in the relaxation of uterine muscles, which can lead to a reduction in cramping and pain spasms.

2. Anti-inflammatory properties

Oats possess anti-inflammatory characteristics that contribute to alleviating uterine pain. They are rich in avenanthramides, distinctive antioxidants that aid in calming inflammation and mitigating discomfort associated with menstruation. Research published in the Nutrition Journal indicates that the dietary inclusion of avenanthramides (AVA) found in oats can enhance antioxidant defense and diminish inflammation. Additionally, the presence of beta-glucan, a type of soluble fiber in oats, further assists in lowering inflammatory markers and relieving pain and discomfort during menstrual periods.

3. High in fibre

Oats serve as an effective solution for alleviating menstrual discomfort due to their high fiber content. This fiber aids in the regulation of hormones, including estrogen, by promoting gut health. Elevated estrogen levels, often influenced by dietary choices, can lead to a thicker uterine lining. Consequently, when this lining begins to shed during menstruation, it can result in increased pain. However, the fiber found in oats can mitigate this issue. Additionally, it contributes to the reduction of bloating and water retention, which are frequently experienced during the menstrual cycle, as noted by Goyal.

4. Provides complex carbohydrates

It is common to encounter fluctuations in blood sugar levels during menstruation. These spikes in sugar can disrupt insulin levels, exacerbating menstrual discomfort. Consequently, the complex carbohydrates found in oats serve as an effective remedy for alleviating period pain. Additionally, such fluctuations may contribute to mood swings and fatigue. According to Goyal, "Oats contain slow-digesting carbohydrates that help maintain stable energy levels, thereby reducing sugar cravings and irritability."

5. Contains iron

One additional reason that oats serve as an effective remedy for menstrual discomfort is their significant iron content. A deficiency in iron can exacerbate menstrual pain and intensify other related symptoms. During menstruation, iron levels frequently decline, resulting in fatigue and dizziness. According to Goyal, "Oats provide non-heme iron, which, when consumed alongside foods rich in vitamin C, such as berries or citrus fruits, can aid in restoring iron levels and alleviating menstrual fatigue."

6. Supports gut health

Menstrual pain can be particularly challenging for women, and in addition to this discomfort, some may also suffer from constipation or diarrhea. These symptoms are also linked to hormonal fluctuations and can exacerbate menstrual cramps. Consuming a bowl of oatmeal serves as an effective remedy for menstrual pain. The beta-glucan fiber found in oats promotes digestive health, aiding in the regulation of bowel movements and alleviating discomfort, as noted by Goyal.

7. Boosts serotonin

Serotonin functions as a neurotransmitter that enhances mood. Approximately a few days prior to the onset of menstruation, there is a decline in serotonin levels coinciding with a decrease in estrogen. Consequently, serotonin levels are typically at their lowest about two weeks before menstruation. Women experiencing low serotonin levels are more prone to exhibit heightened PMS symptoms. Additionally, oats contribute to the synthesis of serotonin, which can alleviate anxiety and depression associated with PMS, as well as reduce menstrual cramps.

How to include oats in your diet?

If you want to have oats as a remedy for period pain, here are a few ways that you can include them in your diet.

• Oatmeal: Cook oats with milk or plant-based alternatives and top with nuts, seeds, and fruits.
• Overnight oats: Overnight oats can be made easily by soaking some oats in yoghurt or almond milk the night before for a quick breakfast.
• Oat smoothie: Blend some oats with banana, cocoa, and flaxseeds for a nutrient-packed drink.
• Oat pancakes: Use oat flour to make healthy pancakes.
• Oat energy balls: Mix some oats with dates, seeds, and nut butter for a quick snack.
• Savoury oats: Cook with vegetables, spices, and broth for a comforting meal.

Possible side effects of oats

While oats are generally a safe and beneficial remedy for period pain, some people may experience the following symptoms:

• The fibre in oats can cause mild bloating in people not used to high-fibre foods.
• Oats are naturally gluten-free but may be cross-contaminated with wheat. Choose certified gluten-free oats if you have gluten sensitivity.
• Flavoured or processed oats with added sugars can cause blood sugar fluctuations. Stick to plain oats and add natural sweeteners like honey or fruit.

When it comes to an effective home remedy for period pain, oats can help you out. They have high levels of magnesium, fibre, and iron, which make them ideal for reducing cramps, bloating, fatigue, and mood swings. However, it is important to consult a healthcare professional if you suffer from any underlying health conditions.

Read Also: The Follicular Phase: Your Body’s Preparation for Ovulation

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