Do you also have period cramps? Are you looking for ways to ease the infuriating cramps that occur every month?
Every female who starts her menstrual cycle phases this condition. Irrespective of their intensity- mild to severe, period cramps are extremely annoying and hamper day-to-day activities. And the worst part is, they occur every month.
While some women’s last resort to manage period cramps is medicines, others look for different ways to get ease. And, eating chocolate is one of them. Wondering if chocolates help with period cramps? Keep reading to find the answers!
What Are Period Cramps?
Period cramps are also called dysmenorrhea (1). There are many reasons that cause period cramps-
- Inflammation
- Increased prostaglandins,
- Certain inflammatory chemicals responsible for increasing uterine contractions while reducing blood flow to the uterus.
Does Chocolate Reduce The Cramps?
Certain foods, including dark chocolate, can aid with period aches by lessening the inflammation and muscle contractions associated with cramps.
However, it is important to note that milk chocolate contains less cocoa, is loaded with excess sugar and butter, and has double the calorie amount, which worsens bloating and causes weight gain.
On the other hand, dark chocolate contains heavier amounts of healthy cocoa beans and is high in magnesium, potassium, and iron. All these minerals help relax the muscles and uplift mood without resulting in high-calorie consumption.
How Does Dark Chocolate Ease Period Cramps?
Menstrual cramps can be intense enough to interrupt day-to-day activities for a few days every month.
Several studies (2) have reported that eating chocolate during periods can help relieve menstrual pain. The study was conducted on 50 menstruating teenage girls and reported that dark chocolate reduces their cramps and pain due to periods.
The results show that those who consumed up to 40 grams of a 69% dark chocolate bar daily for the first three days after menstruation had significantly less menstrual pain than those who consumed 40 grams of chocolate milk daily for the same time.
Here’s why chocolate is associated with managing period cramps-
- A great source of magnesium helps soothe the muscles and may stop the production of compounds that stimulate cramps.
- Rich in polyphenols, including flavonoids. They are chemical compounds that turn down the inflammatory process and act as potent antioxidants in the body.
- Increases dopamine production, which can help elevate mood.
Another study (3) of 40 girls reported that eating chocolate during periods causes a notable reduction in period pains.
The results showed that the milk chocolate group had mild progress in menstrual pain, but the dark chocolate group had the best progress.
Dark Chocolate vs White chocolate
Women can consume a moderate amount of chocolate during their periods. Dark chocolates are rich sources of magnesium, potassium, copper, and iron, which help soothe the muscles and boost the mood.
At the same time, milk chocolate has rarer minerals and is packed with excess calories, possibly resulting in bloating and weight gain.
Therefore, eating dark chocolate with more than 65 percent cocoa beans during periods is best to relieve menstrual cramps and avoid unnecessary calories.
Which Nutrients In Chocolates Help With Cramps?
The intake of certain nutrients can help alleviate period cramps, including:
1. Omega-3 Fatty Acids
A study reported that supplementing with omega-3 fatty acids daily for three months reduced menstrual pain intensity by decreasing inflammation. For every ounce, 10 grams of omega-3 fatty acids are present in dark chocolates.
2. Magnesium
Low magnesium levels are associated with worse premenstrual syndrome symptoms. Magnesium (relaxation mineral) (4) can help with cramps by lowering prostaglandins and calming uterine contractions. Dark chocolates are a good source of magnesium.
3. Vitamin B6
Vitamin B6 can help with pain relief and mood by raising the production of neurotransmitters such as serotonin and dopamine.
Blending vitamin B6 with magnesium might be even more effective because B6 helps absorb magnesium into the cells efficiently. Vitamin B6 and B2 are present in small amounts in dark chocolates.
4. Vitamin E
This fat-soluble vitamin can help manage cramps if taken consistently. A study conducted on teenage girls reported that taking vitamin E for two to three days before menses over four months lowered pain scores while reducing the use of pain medicines and overall blood loss. Dark chocolate contains it in tiny amounts.
Conclusion
So, even if you are health conscious and believe that eating chocolate will contribute to your weight, fret not! A small amount, or when taken in moderation, can prove to be highly beneficial, especially while menstruating.
Chocolates help with period cramps, and it has been proven in multiple studies. Consuming dark chocolates during the menstrual period can lessen the pain or cramps. Because of its nutritional value, it calms and soothes the muscles.
So, the next time when those days of the month are around the corner, keep a pack of dark chocolate in handy. Reduce the period cramps while dipping into the sweetness of dark chocolates!
Image Source : freepik
