3 foods that help reduce MENSTRUAL CRAMPS!
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- เผยแพร่เมื่อ 2 พ.ค. 2020
- Hey everyone! In this video I talk about three foods (well... technically two foods and one group of foods) that can help reduce menstrual cramping. PLEASE NOTE: while these foods can help reduce inflammation and support a healthy period, they are by no means a magic pill that will 'cure' severe cramping. If you struggle with severe menstrual cramping (dysmenorrhea) it is important to talk to your doctor.
I hope you enjoy this video, please let me know if you have any questions!
Studies on Turmeric (Curcumin):
Curcumin & inflammation: www.mdpi.com/1420-3049/20/5/9... & pain relief: www.naturalmedicinejournal.co...
Curcumin & anti inflammatory bio markers: www.ncbi.nlm.nih.gov/pubmed/2...
Curcumin & PMS: www.ncbi.nlm.nih.gov/pubmed/2...
Studies on Ginger:
Ginger & PMS: www.ncbi.nlm.nih.gov/pubmed/2...
Ginger and Dysmenorrhea: academic.oup.com/painmedicine... of ginger on menstrual pain: www.sciencedirect.com/science... of oral ginger on period pain: www.hindawi.com/journals/ecam...
Effects of ginger and pain relief for dysmenorrhea: www.ncbi.nlm.nih.gov/pmc/arti...
Ginger for period pain relief vs. OTC medication: www.liebertpub.com/doi/10.108...
Ginger and heavy menstrual bleeding: www.ncbi.nlm.nih.gov/pubmed/2...
Other studies:
Herbs and spices & inflammation: www.ncbi.nlm.nih.gov/pubmed/2...
Natural anti inflammatory pain relief: www.ncbi.nlm.nih.gov/pmc/arti...
Turmeric and iron: www.ncbi.nlm.nih.gov/pubmed/1...
Always speak with your doctor before taking a new supplement.
FIND ME HERE:
Instagram: / crystalkennings
PLANT BASED RECIPE CHANNEL: / simnettnutrition
LINKS:
My favourite books on menstrual health & plant based nutrition: amzn.to/3cisRZM
Read with me: / crystalkennings
Who Am I: My name is Crystal, I am a menstrual wellness educator with a huge passion for menstrual health and plant based nutrition. Years ago, I began living in sync with my cycle and it completely changed my life! Now I am here to help you get to know your flow because your cycle matters and cycle awareness is your super power.
Watching this while suffering here in bed cramps hitting me so hard can't even do anything the pain is too much...
I feel you gf😫
@@Officiallywhitley thanks girl wish we get permanent solution
Hello Hun, Use Dr omo herbs it will help with the pain
I just wanted to thank you for this advice. I did what you recommended and my cramps are VERY minimal than what they used to be. My first day was usually the worst day for me but not anymore! :)
Yay! I am so glad!!! That is amazing to hear :)
Such simple tips! Thank you!!!!
Appreciate you linking the articles to.
I love that, "dark leafy greens", is the answer for everything in google haha
Love your videos! Hit a low with period cramps today, felt so rough! Your videos are informative, caring and shine through that this really matters to you. Thank you so much for doing what you do, keep going gal!
I've been loving your infectious personality on Derek's TH-cam videos and I had no idea you had your own channel!! And it's about menstrual health... ❤️❤️ I was diagnosed with endometriosis 5 years ago and have always wanted more holistic approaches to pain management. Cannot wait to watch this and your other videos
Crystal these videos are 🔥🔥🔥 Thanks for sharing a platform like this. It is SO NEEDED!
Thank you so much, this means a lot to me. I love doing this and I just want to help others and knowing that this message is reaching people like you who value this information brings me so much joy! Thank you for the support!
Hi Crystal, thank so much for these video’s. My daughter
suffers every month with her Menstrual cycle, She has been to the doctors many
times and nothing seems to work. After watching this video I will start to give
her some of your food suggestions. My self and my wife have been plant based
for a couple of years now and my daughter is starting to eat more and more of
our food, hopefully this will start to improve her health. Thanks again for
your very informative videos. I came to this channel through Simnett Nutrition
big fan of you both keep up the great work you both do.
Ah curcumin and black pepper combo - Derek must be so proud for you mentioning it :D
And of course: I absolutely love your channel Crystal, thank you so much for sharing your knowledge!
Hey crystal I like visual learning a lot. So next time when you explain physiology could you add some pictures or videos of the body parts and how it is working as well. If that makes sense! Thank you 🤗🤗🤗
Yes, for sure!
thanks agaiiin ! Already looking forward to seeing you in the next one ! 👏🏻👏🏻👏🏻👏🏻
That's awesome. I personally don't suffer from menstrual pain but many of my girl friends do. So I'll definitely encourage them to include these foods to their diets in a regular basis.
Could you also talk about foods that help with PCOS (per type of PCOS maybe)? Thank you for what you do!!
Crystal! This is my new favorite youtube channel. I love your videos so much. I'm going to share them with as many people as i can. Keep it up!
Thank you so much! that means the world to me!
Create idea! Such an important part of relieving all pain in the body. Especially cramps! Thank you for sharing these:)
Id love to see a vid of a day of meals for hormone friendly meals :)
Hey Crystal. I really love what you had to say about how healing these herbs can be. It reminds me to always consider plants with menstrual discomfort. I'll remember this in my next luteal phase.
Ginger, turmeric and black pepper are part of our daily spices used in Indian food...so we consume it daily...but still I have extreme menstrual cramps
me too
Try a TBS of organic, unsulphered blackstrap molasses.
Love your videos! So many things to learn for me and other men, Thanks :)
Nice. I wish I knew these things when I was a teenager. I do use turmeric & black pepper in cooking. I will have to start using these things more often thank you Crystal.
I wished I had this info too. Thanks for watching! I really appreciate it!
Perfect timing!!
Another good point for the omega 3 group is they are high in fibre, which helps with people who get constipated during their period. Winning all round.
LOVE that you are on youtube now !!! Great videos girl. Can you do a video on hormonal imbalance 😔
thank you! Yes that is a subject I want to tackle! It will just take some time. It's a big topic!
@@CrystalKennings I bet and I await the video ! Bc I definitely am messed up lol
Thanks Crystal for this video I'm gonna try right away,!
Thank you so much Crystal 💙 I watched this as a refresher after I woke up with cramps- on the day of my acting class staging 😳 Whether I could participate was already uncertain as I got asthma attacks the past two days & I couldn't even tell whether my lungs were doing better (good thing I got my vaccines a while ago) due to the cramps & back & leg pain.
But then I just went for it & ate SO MUCH fresh ginger & it worked 😂 Education- that I have thanks to you- saved my staging 🥳 & me a bunch of pain 🤣 My acting teacher & the whole group are super pleased & proud + I got amazing feedback as I have apparently never been more extoverted & have made great progress ☺️
Thank you so very much- I wish such information were all more available & taught but at least you're playing a big role in reaching that next step 💕
Wow! That's so amazing! I am so happy you were able to get through your acting class okay and even had such great feedback after! Yay for ginger!!! Plants are amazing! Thanks for sharing this with me, I am so glad you are doing better.
Love the video! 😍 thank you! My period is coming in about 2 days so cant wait to test these out ☺️👍🏼
Enjoy!
did you get results?
Awesome video Crystal 😊 another good food for period pain is fennel seeds!
Yes! Fennel is so amazing! I need to make another video now. haha.
Thank you so much, sweetheart! I have been suffering with awful cramps, my whole life! I started taking capsules: 1 ginger, 1 tumaric, and 1 magnesium every day. My cramps are greatly reduced! Also I'm WFPB as far as my eating. Dairy and meats contain animal hormones which cause inflammation! AVOID these at all costs, if you have cramps!
I am so glad you are feeling better!!! YAY!!! I love that. Thanks for sharing with me
Thank you Crystal! So informative!
You're welcome!
Can you talk about cramps from the copper iud!? Thank you for all you do!
Previous generations knew! And cultures more connected to their food sources. In Haitian cultures for example it’s well known to drink ginger tea, seeds, and leafy teas (not sure the English name of those teas! One of them is a type of mint). Anyway this information is so important. Thank you for this work you’re doing!
That is so amazing. So much wisdom has been lost or ignored. Thank you for sharing!
Yes definitely sis! I’m taking notes literally so I can pass these on to the next generations . We are so quick to take painkillers these days.
Are you also a nutritionist? You sound so wise and professional :) hi from New Zealand! your channel is great heheh
No, I am not, I am just speaking from experience and a lot of time researching hormone health! My boyfriend is a nutritionist though so I bounce ideas off of him too! :)
You have mastered in cramps management
Yes, I am the CEO of painless periods lol
Thank you so much Crystal!
I would love a chart that lists the vegan high Omega 3 foods and how much, on average, for the same serving size that they contain.
Thank you! High value video!
Loved this! Would love more videos about good foods during other stages of the menstrual cycle
Thank you! I have some great ideas I am just trying to figure out how to bring them to life haha!
@@CrystalKennings can't wait to see 🥰
Thanks for the info Crystal! Great stuff to know and I will share it with my daughters! Question: if these help for uterine cramps, should I assume they work for other muscle cramps and/or soreness? I love ALL (and use) the ingredients you named 😁👍🏻👍🏻♥️🌱♥️
Yes, turmeric and ginger both have a lot of studies showing that they also help with muscle pain/soreness. I came across some of them while researching and was blown away. Pretty cool!!!!
Crystal Kennings, yes pretty darn cool, thank you! ♥️
I’ve found that eliminating dairy( like cheese, I don’t drink milk ), taking magnesium, drinking ginger turmeric tea has helped. I’ve seen other people recommend raspberry tea and I’ll think I’ll try that nxt cycle.
Ginger does really work! My chinese mom has made me ginger tea ever since I was a teen, but in the recent years I’ve been taking it more often. I never knew it was something that has been shown in studies but I’m glad more people know about it. Even if it doesn’t work for you it has other benefits and it’s really soothing to drink.
The way my mom does it is:
-grating the ginger (about a teaspoon)
- add 2 spoons of brown sugar
- hot water
And there you have it, hope it helps with any period pain, trust me I know it can be really painful ❤.
GO CRYSTAL! Great information to know and thank you for sharing and making us aware.
Thanks Sue!
Curcumin is a life saver! I take it everyday!
Great video!
Hey crystal!! Thank you so much for great video!! Camomile tea and cinnamon tea also can help relax cramps.. 🍀🙏🏻🙃🌿☘️❤️🌈💚🙂
You are welcome, I am glad you liked it! Thanks for suggesting chamomile and cinnamon! Food is truly medicine!
Crystal Kennings thank you sweetheart 🍀🙏🏻🙃🌿❤️
Thank you for all the tips!Ayurveda mentions all these tips and we follow most of these tips here in India and these are passed down through generations as ancient remedies and t
are really helpful in reducing cramps! Love from India ❤
Awesome! not sure how it is in Canada, in the states going to a midwife is fabulous, they typically offer many options such as herbals etc. ❤️💪🌱
Thank you so much! 🥰
Great video! Thank you
Thank you so much! I’m going to try these. I think some possibilities why aren’t taught about these options because they would rather sell us birth control for period pain, periods are still seen as taboo and something we shouldn’t talk about, and women’s pain/discomfort is sometimes dismissed due to misogynistic attitudes. 😅
Omg thank you so much
The ginger one surprised me 😯
Thank you so much for advice
Thanks for the info. I eat such a healthy diet wfpb for years and still get cramps. I’m going to incorporate the ginger and turmeric and hope it helps!
No problem! I wish you the best!
It didn't help me and went ER last night to get shot then I slept peacefully
@@saniasiddiqui7488 I just watched Dr. Simi Adedeji and he said @Sania Siddiqui I just watched a doc, he said to stop eating dairy foods like milk and cheese, eat plant based foods except peanut butter or avocado and peanut butter.
@@leesteal4458 yes you are right and I drink only coconut milk
@@saniasiddiqui7488 you are supposed to take it regularly, not just once a month or when you're on your period. Blend turmeric and ginger w b/pepper. The only thing is I take it at least 3 times a week. I have lessened down on painkillers and I only need a hot water bottle most months.
Great tips,thank you.Already feeling much better. made ginger tea using crushed ginger and honey
You’re the best 💖
Thank you!
Ginger in smoothies is great!
OOOOH! I love that you actually have GOOD information in here on your channel you’re a smart chickie!!Before you started listing the foods I was thinking of what I would say they are and turmeric was the first thing I thought of and then I was wondering if you were going to mention the black pepper and you did!! I’m impressed!!☝🏻🤓
Thanks Crystal and I always enjoy your fiance food chanal too
Thank you for the great content ! 😊 Guess my everyday morning porridge combines all those magical foods : roalled oats, ground flaxseed, turmeric, ginger, black pepper, salt, and nut butter 😜
Can't wait for other videos about nutrition !
Both Turmeric and ginger are easy to grow too- if you find it fresh Just bury a chunk of it in some soil and it will grow and multiply fairly quickly!
Great disclamer about turmeric! I started using turmeric after watching Derek and didnt know that it interfered with my warfarin-sodium...
Are cramps always related to an overproduction of prostaglandins or can it have other causes as well? :)
Thanks for sharing! Cramps are often linked to over production of prostaglandins but there can be other issues for them like endometriosis, fibroids, PID, Adenomyosis, stress, emotional trauma, or nutrient deficiencies like low magnesium or calcium levels!
It would be amazing if doctors told you this stuff , I can’t think why hmmm🤔🙃😅 I remember my school nurse advised I go on the pill for period pain 😳🤯 I did not !!!!!!
I’m going to show this to my 13 year old daughter to get her to eat more greens. Thanks!
That is awesome! Thank you for empowering her to learn more about her health :)
Learned this a bit too late but will Be ready for the next cramps haha
I take ginger in capsule form with another herb and it’s amazing. I don’t play with my ginger or my golden mylk (I used oat milk) which is now my relaxing evening drink.
Hi! Thanks for this video.
I have Adenomyosis (was diagnosed in 2017), and I have excruciating period pain every month.
I am just wondering if turmeric and ginger will help cure Adenomyosis or are they only good to reduce menstrual cramps?
I’ve also done some reading and found out flax seeds and other seeds are high in estrogen. In Adenomyosis, there’s over production of estrogen so I take flax seeds... I’ll have more pain.
What do you think?
Turmeric and ginger may help relieve your pain, but it is not a cure. I wish it was that easy! As for flax seeds, they contain lignans which is a type of phytoestrogens. They do not contain estrogen - like the stuff your body makes! The special thing about lignans is they help your body metabolize excess estrogen. So if you have higher estrogen levels, they can be really helpful in addressing that. They are also rich in omega 3 fatty acids, which are known to relieve pain and help reduce inflammation. I hope that helps explain things better :)
For instant comfort from menstruated pain is fresh pineapple. The pain stops immediately. Also, dill pickles.
Thank you for this My 15 year old daughter gets really bad cramps She's already over having her period I'll show her this video Thankfully I'm done with periods but enter hot flushes lol ❤
Hey Tracey. Sorry to hear your daughter has cramps. Luckily (you probably know this), our pms changes over our lifetime and cramps are pretty normal for the first couple periods. Prostaglandins are one things that contribute to cramps too. Some foods that contribute to cramps include meats, fats sugar. If she reduces those things in her luteal phase (a week or 2 before her period starts), she could potentially have less cramps. Hope this helps! ...and good luck with your hot flashes!
I get horrific cramps. Bananas help to ease my pain, a bit. Hot tea helps too. I'm buying ginger and tumeric capsules, tomorrow!
I, personally, may have to go the operative route and get a Uteran ablation.
Omega 3s are really good. Be careful of Omega 6 (chia seed) these particular omegas cause inflammation!
What about ground flaxseeds?
Didn't know about the calcium part for improving menstrual cramps
Thanks for sharing this vedio lods it can help me in my periods new friend here
i am a simnett follower , just a little support ...wish you luck
Thanks James!
Ginger is "grate" because you can grate... :D loving these videos! SO happy you've decided to share this info in video form! Also, as a non-binary person who does have a menstrual cycle, I really appreciate the gender neutral language you're using towards menstrual topics. It's something that isn't normally trans inclusive( This can be hard for some to be okay with when looking into these topics and only seeing the topic gender specifically towards women) and I just wanted to say thank you for doing this, it seems minor but it is an awesome thing!
No problem! thanks for your feedback. I really appreciate it!
Thank you for the video! My wife sufferred from Endometriosis. And her doc told her, that at least in Europe many women are suffering because of this but don't want to Talk about it (we are from Germany). If you know about Endometriosis my wife and I would appreciate a video about it. How are women treating Endometriosis in Canada ?
From my research, endo seems to be an issue linked to the immune system. In Canada, woman here have to have a keyhole surgery to diagnose their endo and to see how advanced it is, from there, more surgery would need to be done to get rid of the lesions. That is the common treatment. That or going on hormonal brith control. I will be making a video on it because like you said, it is not talked about enough and affects a lot of people! Plus there are some natural things like turmeric and zinc which can help with reducing pain. A diet low in estrogen (a whole food, plant based diet) is also important because estrogen grows the lesions and foods high in estrogen (animal products) can make the lesions grow much more.
@@CrystalKennings Thank you for your answer. My wife in fact had surgery. They told her that they would remove the lésions within 30 minutes. In the end it took them more than 3hrs. She was prescribed with two different hormonal birth control pills. The first one made her depressive, impatience and the second one doubled the time of her menstruation. We will try to change our eating habits and incluse tumeric, zinc. Thank you !
I love ginger. Make beef stir fry with it with Asian oyster sauce. Clutch! *Currently in pain*
What does "clutch" mean here?
@niellalien good. Awesome. Great etc in those terms.
Just wanted to say hi and subscribe and check out your channel since I was watching you and your boyfriend on his channel earlier tonight. I think you guys are both awesome and I don’t particularly have problems with my period but there’s some interesting information here considering that I am a girl and everything so hey why not subscribe LOL I thought this video looked interesting to watch and say hello... 🙋🏼♀️Hi
Hey Crystal do you also have any tips for being bloated/digestion problems during the week before the period comes?
Yes, fennel tea is fantastic for helping to reduce bloating. Peppermint can help with digestive upset too! Plant power :)
Crystal Kennings Thank you! :D
Hey Crystal, are there foods that cause more bloating that I should avoid before my period?
Yes, foods high in salt and refined sugar will cause you to hang on to more water! Same with caffiene and alcohol. I also find for myself, raw foods like garlic, onion, broccoli, cauliflower and cabbage can make me bloat before my period so I have to make sure I cook them and not have them raw, even in small amounts. Of course, we are all different, but there may be some food that may not agree with you at that time. Our digestion definitely changes (slows down) before our period due to our hormones which can lead to constipation and bloating. Other things that can help reduce bloating is herbal tea! Fennel, peppermint and dandelion tea are amazing for helping bloating and digestion. I always have them on hand just in case I need some relief!
I have a pain cramps in my stomach right now. What should I do?
I juice ginger and tumeric together almost everyday, it's like a pain pill for everything for me, but works even better and faster for me than pills 👍 and love the spice of ginger 🙋 love these vids, there isn't much out there like this and so accessable, this is very helpful for people to learn from. Has anyone heard of leefy prana tincture of tumeric and ginger ? Or tried it? Thought this could be easy way for people to take these bc it also taste good I heard bc it is tinctured with veg glycerin, let me know if it works well if anyone has tried it🙋 it would be nice to have quick access to these on hand
Having ginger tea now☕️
are there any supplements you recommend for tumeric/curcumin and ginger
No I don't recommend brands on here!
I like to drink red raspberry leaf tea it helps with cramps a lot.
Thnkx very helpful
Listening to this video while I am in bed with period pains the pain is too much
Heres one for you dear you want to lighten your period and stop those evil cramps make yourself a cinnamon tea just take regular ground cinnamon and some warm water and drink it wait awhile and it will work. Or take regular greek yogurt and mix it with cinnamon you can even used flavored yogurt. And if you put enough cinnamon say like 2-3 hours before you go to bed you can stop your period completely over night. I have severe bleeding on my period and cinnamon cuts the bleeding, the cramps, and the clots ❤
When is the right time to take all this?during or before mentrual cramps?
I would pick 1-2 things to focus on and for best results, incorporate daily! So adding turmeric and flax seeds to a smoothie, or putting ginger in oatmeal and adding omega 3 rich seeds on top, that kind of thing! you can also supplement turmeric, ginger, and omega 3s in capsule/liquid form if that's easier.
Recap
1. Turmeric + Black pepper
2. Ginger (fresh/powder)
3. Omega 3 rich foods ~ chia seeds, walnuts, dark leafy veges, fish, etc
Can I use any of the three foods in meals while am in my period
👏 😁
Hi Crystal do you know what may delay your period (not pregnancy), I haven’t had mine for 3 months
Yes, many things. Stress being the biggest along with not eating enough calories and over exercising. Other things can be PCOS!
Crystal Kennings thanks!
I'm 31 and I got my period when I was 13. I never, never, never experienced any cramps or pain; not even the tiniest discomfort. I don't feel anything... I cannot relate with my girlfriends who experience lots of excruciating pain. And they cannot relate to me. I never met anyone like me. I sometimes think that I am a freak of nature because I don't experience pain in many other situations in which people do. Am I okay? =))
Yes, of course you are okay :) Period pain is common but not normal.
@@CrystalKennings Thank you for the reply, Crystal. It's very sweet of you. Yeah... I just feel weird that I don't feel anything. =)) I guess I should be very grateful for being so lucky. :-D
You are BLESSED!
@@dizziemisslizzie9884 Thank you. People think that I'm an alien... =)) It seems that I have a high tolerance to physical pain. I don't feel anything when it comes to periods, braces, surgery, etc. :-D
Hey - not having menstrual discomfort means you're doin something right!
I’m in online school and just can’t concentrate
I feel that!!
thankyou so much crystal ... i have been suffering the cramps almost 20 years, see many doctors, try so many things, looking and searching for the cure.. i had listened and learnt through many experts in youtube and yess.. i executed their advise... but it's seem useless until i found this video... what you said seem to be simple.. but it's really connect each information which i heard and learn before... i just need to eat food that can fight inflamation ! i also will make the golden tea (turmeric, cinnamon and blackpepper) every single day. will try that for a month and see the result , really hope this will breakfree my pms !
You're welcome! I also suggest adding 2 tbsp of ground flax to one meal a day. I swear that flax is the best pms/pain fighting food!
Hey! How did reduce inflammatory foods work for you? I hope you're cramp free, friend!!
Are there any ways to combat bloating :(? I bloat and get so puffy in the week prior to and during my period. I met someone once during my period and saw him the next week, and he wondered how I lost so much weight so quickly 😂 I can handle the cramps. The bloat? No.
I am going to film a video on this soon! It is part of a series on PMS I am working on!
In short:
- fennel tea is fantastic for helping with bloating/gas
- peppermint tea is great for helping with any digestive upset
- dandelion tea is a gentle diuretic which can help relieve water retention
- supplementing magnesium can be really helpful because it can help reduce water retention
- avoid caffeine and alcohol the week before your period.
- be mindful of salty of processed sugar rich foods. Salt and sugar both make you hold onto extra water
- exercise! You may not feel like it but exercise makes you sweat, boosts your mood and gets your digestive track moving!
- be extra mindful of eating raw foods like broccoli, cauliflower, cabbage, onion and garlic. Make sure to steam, bake or cook foods so they are more easy to digest.
I hope that helps!
Jkm - the turmeric /ginger root/ b. Pepper blended in water. Consume 1cup at least 3times week. This helps. I have no bloating/no sore boobs /less pain.
Am on my period let me try now
😢it hurts 🤕
Is it normal to have menstrual cramps?
Yes, some discomfort is normal.
Crystal do you drink alot of water
yes :)
Nothing works
It's so amazing when one finally finds joy in achieving something that's so important to human, Dr Aluda you truly God sent, The herbs you sent to me work like magic, am fibroids free and healthy now,,