Is Chocolate Good for Cramps?

Menstrual cramps can be severe enough to interfere with day-to-day activities for a few days every month, and several studies have reported that eating chocolate during periods can help relieve menstrual pain.

How dark chocolate helps with muscle relaxation

• A great source of magnesium, which helps relax the muscles and may stop the production of compounds that stimulate cramps
• Rich in polyphenols including flavonoids, which 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

A study conducted on 50 menstruating teenage girls reported that dark chocolate reduces menstrual cramps and pain. 

Another study conducted on 40 girls reported that eating chocolate during periods causes a significant reduction in period pains.

Teenage girls and adult women can consume a moderate amount of chocolate during their periods.

Dark chocolates are high in magnesium, potassium, copper, and iron content, which help relax the muscles and uplift the mood. 

At the same time, milk chocolate has fewer minerals and is loaded with excess calories, which may result in bloating and weight gain. 

It is best to eat dark chocolate with more than 65 percent of cocoa beans during periods to relieve menstrual cramps and avoid unnecessary calories.

Moreover, dark chocolate contains:

• Vitamins B1, D, E, and K
• Calcium
• Boron
• Potassium
• Flavanols
• Polyphenols
• Theobromine

Seven benefits of eating chocolate include:

1. Reduces stress:
   • Dark chocolate reduces cortisol (stress hormone) levels, thereby providing comfort during the days of bleeding.
2. Uplifts mood:
   • Dark chocolate improves mood by increasing serotonin and endorphin (happy hormones) levels in the brain.
   • Moreover, flavanols available in dark chocolate play a considerable role in boosting mood.
3. Relieves cramps:
   • Painful period cramps are caused by uterine contractions in response to the release of prostaglandins (hormone-like lipids) due to the shedding of the uterus lining.
   • Dark chocolate is rich in magnesium, which helps relax the muscles and ease uterine contractions and pain by inhibiting the production of prostaglandins.
   • In addition, dark chocolate contains potassium that prevents the muscles from retaining water and being bloated, thus helping ease cramps.
4. Boosts energy:
   • It contains caffeine and stimulants such as theobromine and tryptophan. 
   • These are precursors to serotonin, a hormone that helps induce calmness.
   • In addition, the content of dark chocolates fulfills the need for essential vitamins, magnesium, potassium, and cocoa.
5. Prevents acne:
   • It is enriched with minerals that stimulate cell regeneration and healing properties of the skin, ultimately making the skin look good and healthy.
6. Treats muscle aches:
   • Magnesium present in dark chocolate works as a fruitful remedy for sore muscles.
7. An iron-rich food:
   • Dark chocolate is an excellent source of iron that helps improve blood hemoglobin levels. 
   • Sufficient levels of hemoglobin help reduce fatigue and make a person more energetic.

The intake of certain nutrients can help alleviate period cramps including:

• Omega-3 fatty acids:
  • A study reported that supplementing with omega-3 fatty acids every day for three months reduced menstrual pain intensity by reducing inflammation. 
• Magnesium:
  • Low magnesium levels are associated with worse premenstrual syndrome symptoms.
  • Magnesium (relaxation mineral) can help with cramps by lowering prostaglandins and calming down uterine contractions. 
• Vitamin B6:
  • Vitamin B6 can help with pain relief and mood by boosting the production of neurotransmitters such as serotonin and dopamine.
  • Combining vitamin B6 with magnesium might be even more effective because B6 helps magnesium to be absorbed into the cells efficiently.
• 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.

Foods that may help ease cramps and reduce inflammation caused during the menstrual cycle include:

• Banana
• Orange
• Avocado
• Green leafy vegetables
• Whole grains (brown rice and farro)
• Legumes (black beans and lentils)
• Nuts and seeds (almonds and sunflower seeds)
• Yogurt (fortified with vitamin D)
• Salmon
• Chicken
• Tofu
• Ginger tea
• Turmeric

Here are some other ways to feel better during menses:

• Eat a well-balanced diet with plenty of plant foods, nutritious fats, and protein
• Stay hydrated 
• Exercise regularly
• Limit fried and processed foods
• Cut back on alcohol
• Apply a heating pad to the lower abdomen or back
• Massage therapy
• Drink warm beverages such as chamomile, ginger, or turmeric tea
• Take nonsteroidal anti-inflammatory drugs