By: Camila Archila
For many young women, especially those navigating through college, menstrual pain is a monthly disruption that affects their daily routine. Balancing demanding classes with dysmenorrhea, headaches, and nausea can be overwhelming. With such added pressure, it's tough to think about meals that can alleviate period symptoms rather than make them worse. Studies show that many adolescents and young adults have deficiencies in micronutrients, specifically vitamin D, calcium, magnesium, iron, and zinc, all of which are needed for hormone regulation, inflammation control, and menstrual comfort. Similarly, studies have shown that comfort foods for women on their period tend to be sugary, processed, and fatty foods that only increase inflammatory responses, worsening abdominal cramping. This issue is particularly pronounced among college students because eating habits are more likely to be irregular due to classes, work, assignments, and other stressful factors. Eating is often not a priority for college students, leading to increased consumption of fast and frozen foods.
According to a cross-sectional study published by the National Library of Medicine, some findings suggest that reduced intake of junk food and the promotion of healthy eating among adolescents can be beneficial for a healthy menstrual cycle. “High sugar intake is related to menstrual pain and menstrual irregularities,” while a diet rich in fish, nuts, vegetables, and fruits can significantly alleviate symptoms of menstrual disorders.
Furthermore, research on college girls has demonstrated that iron deficiency is common and associated with inconsistent eating patterns. One study found that “the diet of college girls is not adequate for their iron need,” which isn’t surprising given how a busy college life can lead to a lack of routine and self-prioritization amid academic stress. Similarly, the NLM review found a connection between micronutrient deficiencies and menstrual irregularities in young girls. Together, these studies show that inadequate nutrient intake —whether it’s iron, vitamin D, calcium, or zinc—can lead to increased fatigue, worsened cramps, PMS symptoms, and cycle irregularity, worsening the already disruptive situation every month.
As an easy fix, many young women turn to painkillers as a way to reduce abdominal pain, and while it is a temporary fix, it’s not effective in the long run. Micronutrient deficiencies are often not just due to poor eating habits but also to the constant use of anti-inflammatory drugs to relieve abdominal cramping. The long-term or frequent use of NSAIDs (like ibuprofen, naproxen) can reduce absorption of certain nutrients (iron, folate, vitamin C) because NSAIDs irritate the gut lining, which would not only no longer serve its purpose of easing the pain but also could make it worse. To add on, a systematic review published by Cambridge University
Press revealed that many young girls don’t want to use medication or painkillers to relieve pain due to “religious or cultural conflicts,” confirming that this isn’t a reliable long-term solution. However, a nutrient-dense diet can help relieve the burden that a menstrual period can feel like at times. It shouldn’t have to feel draining to do daily routines once a month because of something natural like menstruation. Although it is best to treat symptoms individually and personalize a nutrition plan that works best for you, generally swapping out sugary, fatty, and processed foods for options rich in vitamins, minerals, fruits, vegetables, whole foods, and even dairy products can help ease the pain every month.
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