Some people consider dark chocolate a natural remedy for period cramps and pain. Menstrual cramps are caused by contractions in the uterus and the production of prostaglandin, a hormone-like messenger in the body. The cramps can start a few days before your period begins and cause pain in your lower abdomen for several days.
Eating chocolate may help ease period cramps for some people. More research is needed, but some studies suggest that dark chocolate can reduce period cramp pain. Dark chocolate tends to be more nutrient-dense than milk chocolate, and it contains more cocoa.
A small 2017 study found that teenagers who consumed up to 40 grams of 69% dark chocolate experienced less menstrual pain than those who consumed the same amount of milk chocolate. Researchers suggest this may be due to the magnesium found in dark chocolate. Magnesium is essential for muscle and nerve function and may help relieve muscle pain.
Dark chocolate is also rich in antioxidants that can reduce inflammation during your period. It contains flavonoids, polyphenols, and other nutrients with natural anti-inflammatory benefits.
Research shows dark chocolate can improve your mood through its interactions with serotonin and dopamine. These brain chemicals play a crucial role in regulating mood and appetite. In other words, eating dark chocolate during your period may help you feel calmer and happier, which could influence your perception of pain.
You lose several nutrients from bleeding during your period, which can lead to symptoms like fatigue, mood changes, increased appetite, and pain. Dark chocolate is rich in important minerals that can help you feel better.
For example, dark chocolate is a good source of magnesium. Magnesium plays a role in muscle contractions that may contribute to cramping. It can help ease muscle contractions and relax the uterus during menstruation.
Dark chocolate also contains copper, which plays a role in your hormone balance. Research shows that copper can encourage the release of endorphins. Endorphins are hormones or natural chemicals that your body makes to help you feel happy and reduce the perception of pain. Even a tiny amount of dark chocolate can improve your mood and reduce period pain.
Dark chocolate isn’t a complete fix for period cramps. It might help soothe sore muscles and lift your mood, but managing your period symptoms requires a holistic approach. Talk with your doctor about how to include dark chocolate in a well-balanced diet.
Painful period cramps can hinder your quality of life, but certain vitamins and minerals can help you feel better. Some nutrients can support your body’s natural processes during your period to relax your muscles and reduce swelling.
Here are some helpful vitamins and minerals, and where to find them:
- Vitamin B1: Vitamin B1 or thiamine plays a major role in energy production and the function of cells. Research shows that thiamine can be a key nutrient for reducing menstrual pain. It’s found in foods like fortified breakfast cereals, black beans, and tuna.
- Vitamin D: Vitamin D is an important nutrient for managing period cramps. It reduces inflammation in the body, which may contribute to period pain. Your body naturally produces vitamin D when exposed to sunlight, and it is also found in foods like fatty fish, eggs, and milk.
- Vitamin E: Vitamin E can ease period cramps. It helps fight free radicals that cause inflammation. It’s found in foods like sunflower seeds, almonds, peanuts, and spinach.
- Vitamin K: Vitamin K helps with blood clotting. It may help reduce a heavy flow and lighten your period. It’s found in foods like leafy greens, soybeans, and pumpkins.
- Calcium: Research shows that calcium can lighten menstrual pain. It’s involved in muscle function, blood clotting, and hormone secretion. Yogurt, milk, cheese, and fortified orange juice are good sources of calcium.
- Zinc: Zinc can relieve menstrual pain. It’s found in foods like meats, pumpkin seeds, and oysters.
- Boron: Boron may play a role in reproductive health. It’s found in foods like prune juice, avocados, raisins, and apples.
No two menstrual cycles are the same, and there’s no universal fix for period pain. Managing symptoms of your period typically requires a holistic approach. Here are some lifestyle tips to help you feel more comfortable during your period:
- Drink plenty of water: Hydration is important for overall health. Research also shows that drinking enough water can reduce the amount of time you bleed during your period as well as the pain intensity.
- Eat a well-balanced diet: Eating a nutrient-dense diet, rich in whole grains, fruits, vegetables, lean proteins, and whole grains ensures you get a variety of nutrients.
- Get regular exercise: Research suggests that regular physical activity, regardless of intensity, can reduce menstrual pain.
- Get enough sleep: Sleep is essential to overall health. Proper rest helps your body recover and heal. Poor sleep can worsen your periods and contribute to uncomfortable symptoms.
- Try a heating pad: Placing a warm pad on your abdomen may help relax your muscles and lighten your pain.
- Talk with your doctor: If your cramps are very painful and you can’t seem to find relief, it may be a good idea to talk with your healthcare provider. They can help determine if an underlying condition is worsening your period pain or offer stronger pain-relief options.
Cramps are a common symptom for many people during their periods. They can be extremely painful and affect your quality of life. Many people claim that dark chocolate eases the pain, and studies support these claims.
It’s rich in important nutrients, such as magnesium and copper. Magnesium can smooth muscle contractions and help your uterus relax. Copper can promote the release of endorphins, which lift your mood and can reduce your perception of pain.
Managing symptoms of your menstrual cycle typically requires a well-rounded approach. It’s important to get enough sleep, stay hydrated, eat a balanced diet, and get regular exercise.
