If you're a woman, you likely have your own stories about menstrual discomfort. Dealing with cramps, irritability, and bloating can be challenging each month. Many women use over-the-counter pain relievers to help. However, some natural options are worth trying. One suggestion is pumpkin seeds, a simple, healthy snack recommended by a gynaecologist. Pumpkin seeds are important for managing Premenstrual Syndrome (PMS) symptoms because they contain magnesium, a key mineral our bodies need.
To understand how pumpkin seeds can help, it is important to look at magnesium's role in managing menstrual cramps. Many women experience severe period pain, called dysmenorrhea, affecting about 50-90 percent women during their reproductive years, according to research in BMC Women's Health. "Besides cramps, symptoms can include nausea, diarrhea, and headaches. This is where magnesium is important," Dr Astha Dayal, Lead Consultant-Obstetrics and Gynaecology, CK Birla Hospital, Gurugram, tells Health Shots.
Magnesium is important for many body functions, especially in how muscles and nerves work. "It helps relax the body, which can reduce uterine contractions and relieve pain," says the expert. A 2022 study published in Cureus found that taking 250 mg of magnesium daily can help manage dysmenorrhea symptoms. To ease discomfort naturally, consider eating foods high in magnesium, like pumpkin seeds.
"Pumpkin seeds are not only tasty and versatile but also a great source of magnesium, with about 150 mg per ounce", says Dr Dayal. In addition to magnesium, pumpkin seeds are a rich source of other nutrients, making them a healthy choice for any diet.
Ditching processed foods can be simple. Adding pumpkin seeds to your daily meals is easy and tasty. Here are some fun and simple ways to include them in your meals:
Pumpkin seeds and magnesium can help reduce period pain, but it alone cannot help. Other lifestyle changes worth incorporating in your life include:
As you look at changing your diet and lifestyle, keep in mind that everyone's body responds differently. Many women find magnesium and other nutrients helpful, but some may have specific health or dietary needs to consider. Dr Dayal recommends that before starting any supplements, it is best to talk to a healthcare provider to get advice tailored to your personal situation.