Forget painkillers: flaxseed can be a powerful addition to your period pain relief pack! Not only can they help reduce cramps, but they can also help regulate your cycle, increase your chances of ovulation, and balance your estrogen levels. Plus, they’re super versatile! You can grind them and add them to various foods, including baked goods. They can also be consumed as an oil or infused into tea. Eating flax seeds for menstrual pain can show results in less than 30 days. However, overconsumption can lead to various health problems, including heavy bleeding. Find out everything about these seeds and how much to consume.

What are flax seeds?

Flaxseeds, or linseeds, are small oilseeds known for their high content of omega-3 fatty acids, fiber and antioxidants. “They are native to the Middle East and are used in various forms, including whole seeds, ground seeds and oil. Flaxseeds can aid digestion, lower cholesterol levels and reduce the risk of heart disease and certain cancers thanks to their rich supply of lignans and healthy fats,” explains the dietitian. Kejal Shah. They can be easily incorporated into the diet, often ground for better nutrient absorption. Consuming flax seeds for weight loss and fertility is also very effective.

Flaxseeds for menstrual pain: how do they help?

The seeds, although small in size, offer several benefits in relieving menstrual pain thanks to their nutritional value.
properties:

1. Rich in omega-3 fatty acids

Flaxseeds are rich in omega-3s, which have anti-inflammatory effects that can help reduce menstrual cramps and the discomfort associated with dysmenorrhea. A study, published in the European Journal of Medical Researchstates that flaxseed oil was beneficial for its anti-inflammatory, immunoregulatory and antibacterial effects.

2. Lignans

These phytoestrogens, which are estrogen-like compounds derived from plants, can help balance estrogen levels. This helps potentially alleviate symptoms related to hormonal fluctuations during the menstrual cycle. A study, published in the Journal of Clinical Endocrinology and Metabolismstates that urinary lignan concentrations over the menstrual cycle can help balance hormonal levels.

3. Contains fiber

The high fiber content of flaxseed aids digestion and helps regulate insulin levels. It also helps with hormonal balance and reduction of menstrual symptoms. A study published in the journal Health carealso specifies that due to their soluble fiber content, the seeds could have a beneficial effect on the intestinal microbiota.

4. Regulates hormones

Consumption can improve the regularity of ovulation and increase progesterone levels, which can lead to a reduction in the severity of menstrual pain. A study, published in the Journal of Clinical Endocrinology and Metabolismclaims that increased seed consumption can lead to a longer lifespan luteal phase of menstruation ride a bike.

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So, incorporating these seeds into your diet can provide natural relief from menstrual pain through these mechanisms. Read on to learn how to eat them every day.

Flaxseeds against menstrual pain: How to include them in your diet?

To use flaxseed to relieve menstrual pain, consider the following methods:

• Ground flaxseed: Incorporate 1 to 2 tablespoons of ground flaxseed into smoothies, yogurt, or oatmeal daily. Ground seeds are easier to digest and improve nutrient absorption.
• Linseed oil: Use flaxseed oil in salad dressings or smoothies. A daily intake of 1 to 2 tablespoons can provide omega-3 fatty acids that help reduce inflammation.
• Bakery products: Add ground flaxseed to baked products like bread or muffins. This method integrates them perfectly into your diet.
• Seed cycle: Follow a seed cycling approach by consuming flaxseed during the follicular phase (the first two weeks) and switching to other seeds like pumpkin or sesame during the luteal phase.
• Flaxseed tea: Steep ground flaxseed in hot water for a soothing tea that can help relieve cramps.

Regular consumption can help balance hormones and reduce menstrual discomfort due to their lignan and omega-3 fatty acid content.

How many flax seeds to consume per day?

The recommended daily intake of flaxseed varies, but consuming about 1 to 2 tablespoons (7 to 14 grams) of ground flaxseeds per day is good. Up to 4 to 5 tablespoons (28 to 35 grams) can also be safely consumed, especially for those looking to improve their fiber intake while avoiding digestive issues. It’s important to start with smaller amounts and gradually increase consumption to assess tolerance, says Shah.

How long does flaxseed take to relieve menstrual pain?

Flaxseed can begin to relieve menstrual pain within a month of regular consumption. A study, published in the European Journal of Breast Healthindicates that participants experienced a significant reduction in pain scores (VAS) after 30 days of daily flaxseed consumption, with continued improvement noted at three and six months. The anti-inflammatory properties of omega-3 fatty acids and the hormone-balancing effects of lignans in flaxseed contribute to this relief, making it a beneficial dietary supplement for managing menstrual discomfort.

Side effects of flaxseed for menstrual pain

Flaxseeds can have several side effects, especially in women who use them to relieve menstrual pain:

• Heavy menstrual bleeding: Flaxseeds contain phytoestrogens that can disrupt hormonal balance, potentially leading to heavier menstrual flow, especially in people with existing conditions like fibroids or endometriosis.
• Gastrointestinal problems: High fiber can cause bloating, gas, constipation, or diarrhea, especially if consumed in large quantities without adequate water.
• Breast tenderness: Phytoestrogens in flaxseed can cause hormonal fluctuations, leading to breast tenderness in some women.
• Intestinal blockage: Insufficient fluid intake when consuming flax seeds can lead to intestinal blockages due to their gelling fibers.
• Allergic reactions: Some people may experience allergic reactions, including itching, swelling, or gastrointestinal upset.

However, it is advisable to consult a healthcare professional before incorporating flaxseed into your diet, especially if you have any underlying health conditions.

Frequently Asked Questions (FAQ)

1. Does flaxseed affect birth control?

Yes, these seeds have the potential to alter hormonal levels and balance. This can also impact birth control pills.

2. Can you eat flaxseed during your period?

Yes, you can continue to eat flax seeds during your period. This will also help make it more regular.