Looking for natural ways to reduce period pain? Consuming dates for period pain can be a good way to avoid painkillers and other unnatural ways of dealing with menstrual cramps. The vitamin and mineral content in these fruits, especially the presence of magnesium, make them not only good for period pain but overall health as well. Their high iron content also helps keep you more energetic when on your period. However, dates are also high in sugar and can cause digestive ailments, so it is important to eat these in the right quantity, and at the right time.

What are dates?

Dates are a type of fruit from the date palm tree. They are known for their sweet flavour and chewy texture. “They are rich in natural sugars, fibre, and essential nutrients like potassium, magnesium, and vitamin B6,” explains nutritionist Veena V.

Dates for period pain: How do they help

Here is why consuming dates for menstrual cramps is a good idea:

1. Rich in magnesium

The magnesium content in dates helps relax muscles and can alleviate cramps and muscle tension, reducing the intensity of period cramps. A study, published in the International Journal of Women’s Health and Reproduction Sciences, observed that doses of magnesium stearate (150 and 300 mg) were effective in reducing the severity of menstrual symptoms.

2. High in Fibre

The fibre content in dates aids digestion and helps prevent constipation, which can reduce bloating and cramping. A study, published in Nutrients, suggests that high fibre intake reduces the estrogen levels in the blood, which reduces the fat as well. This impacts dysmenorrhea or period pain. This is why whole grains, fruits and vegetables, high in fibre, are good for period pain.

3. Natural Sugar

Not only pain, but dates provide a quick energy boost and help stabilise blood sugar levels, which can mitigate mood swings and fatigue during menstruation. The natural sugars found in dates, such as sucrose, fructose, and glucose can help with hormonal balance.

Dates are high in fibre that help with easing constipation as well as better digestion. Image courtesy: Freepik

4. Anti-inflammatory Properties

Dates contain antioxidants and anti-inflammatory compounds that can help reduce inflammation and discomfort associated with menstrual cramps. A study, published in the Journal of Obstetrics and Gynaecology Research, states that reduction in oxidative stress and inflammatory biomarkers can help to decrease dysmenorrhea pain.

5. Maintains iron levels

Dates are a good source of iron, the iron content of dates will help prevent anaemia and anaemia can exacerbate fatigue and weakness during menstruation. So consuming dates can help maintain healthy iron levels. Having low iron levels can lead to low haemoglobin, which can cause nausea, fatigue before your period as well as period cramps during the menstrual cycle. This is why iron-rich foods can reduce period pain.

6. High in Vitamin B6

The levels of this vitamin in dates help in the production of serotonin, a neurotransmitter that can improve mood swings and reduce irritability, states this study, conducted by the US’s National Institutes of Health.

Dates are very good for over all health. The health benefits of dates include fighting diabetes and better gut health.

Dates for period pain: Dosage

Consuming three to five dates per day is generally considered a healthy amount, says the nutritionist. Dates are high in natural sugars, so moderation is important to avoid excessive calorie intake and potential blood sugar spikes.

Dates for period pain: What to keep in mind?

While dates help to reduce period pain, it is important to keep a few things in mind while consuming them. Dates are high in natural sugars, which can contribute to calorie intake and affect blood sugar levels, especially for those with diabetes or insulin sensitivity. Eating too many dates can lead to digestive issues like bloating or diarrhoea due to their high fibre content. It’s important to consume them in moderation and balance with other foods.

dates can be added to smoothies, salads, oatmeal, and even made into desserts by filling nuts in them. Image courtesy: Pexels

Dates for period pain: How to eat them?

Here are some of the ways you can consume dates.

• Smoothies: Blend dates into your morning smoothie for added natural sweetness and nutrients.
• Snacks: Enjoy dates on their own or paired with nuts as a healthy and satisfying snack.
• Oatmeal: Chop dates and mix them into your oatmeal for a flavourful and nutritious boost.
• Salads: Chopped date sprinkled on salads improve taste and nutrition addition.
• Stuffed dates: Fill dates with almonds, cashews, peanut butter, or cheese for a delicious nutritional snack.

Summary

Consuming dates for period pain can be effective as the high magnesium levels help to relax muscles and eliminate pain. Not only pain, but dates are high in vitamin B12, which helps release serotonin or happy hormones in our bodies. This helps with other PMS symptoms as well. However, dates should be consumed in the right manner and dosage as the high sugar content can cause harm to the body.

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