Based on the scientific literature gathered during the research process of this article, the author recommends a dietary shift towards a whole-food, plant-based diet to lessen one's menstrual ailments. Please note: this article is not based on professional advice. Please consult your dietician to seek personal dietary and menstrual health-related results.
Across the world, and in the post-cold war era, Americanization has had a huge impact on different cultures. One aspect that has significantly experienced a shift away from more traditional forms of living is the food/ dietary area. Unfortunately, these trends have been highlighted as health-compromising. Recent studies indicate that the adoption of a "western" diet in countries like India and Kenya has led to a rise in lifestyle illnesses such as cancer, diabetes, and heart disease. Moreover, there is significant evidence to suggest that such dietary changes have also promoted women's menstrual troubles. In this article, we explore the linkages between the "western" dietary habits observed in developing nations, like India and Kenya, and their impact on women's reproductive health. Further, the article suggests what kinds of food may be better suited to ease the effects of menstrual pains on the female body.
What characterizes a Western diet?
The term referred to as the “Western diet” relates to the typical eating patterns observed by individuals living in developed nations. However, the uptake of these dietary habits has also been observed in developing nations, such as India and Kenya. Some call this diet the “meat-sweet diet” - reason being that this diet is composed of extensive quantities of red and processed meats, high-fat foods, dairy products and refined sugars.
What is lacking from the Western diet?
The problem with the standard "western" diet is that it lacks essential minerals, vitamins and, most importantly, whole foods. Studies on health and nutritious foods highlight that a well-balanced diet should consist not only of complex carbohydrates but also starches obtained from vegetables and some fruits. Additionally, many dieticians examining the effects of differing diets on the human body claim that plant-based fat sources are generally healthier than animal-based ones. The same applies to sources of protein - rather than obtaining protein from meat, it is preferable to obtain them from plant-based sources.
How does the Western diet affect menstrual health?
In women, the effects of a so-called "Western" or "American" diet is more rampant in comparison to their male-counter parts. It has been shown that consuming a high-fat diet, in particular dairy products and meat, increases the number of prostaglandins in the female body. Raised levels of prostaglandins in a woman’s uterus result in higher levels of menstrual cramping. As a result, dysmenorrhea - colloquially referred to as painful periods - remains the most common gynaecological complaint, worldwide. Moreover, it frequently interferes with a woman’s daily obligations, such as school and/or work.
In addition to raised prostaglandin levels, the consumption of processed red meat has been found to increase a woman’s likelihood of developing endometriosis. Worldwide, this gynaecological condition affects approximately 10% of women. Thus, it is crucial that women's diets are catered to their specific menstrual and reproductive health needs.
If a certain diet can worsen a woman's menstrual cramps, can a dietary change also help reduce them?
Various studies show that a Mediterranean diet and low-fat whole food plant-based diet are correlated with reduced intensity and duration of period discomfort. Therefore, if a woman is suffering from severe menstrual symptoms, adoption of a vegetarian or vegan diet may prove to be a beneficial choice. Consumption of animal products such as dairy, meat and fish should be kept to a minimum or eliminated entirely. In line with this, a diet predominantly consisting of vegetables, fruits, pulses, seeds, nuts and starches is optimal.
The implications of diet on menstrual health in India
In regards to food consumption on a national level, Indians tend to consume more dairy products than recommended in the Lancet Reference diet. Moreover, Indian individuals do not eat enough fruits, vegetables or (plant) proteins. In fact, and contrary to common belief, most Indian’s no longer refer to themselves as vegetarian. This shift in rising rates of meat consumption - specifically that of chicken and fish - is only expected to multiply in the coming years, further contributing to the "double burden" already plaguing the country. In fact, the under and over-nutrition trends in country have produced a significant disease burden. This state is further exacerbated by the fact that Indian women tend to have poorer diets and exercise less than their male counterparts.
The burden of disease refers to the sum of consequences of a specific disease or a myriad of harmful conditions and how they contribute to disability within a community |
Recent studies investigating dysmenorrhea highlight that such diet imbalances remain highly prevalent among college girls as well as for adolescent girls in the country. As a result, diet has many intersectional implications on girls' women's economic livelihoods including absenteeism from schools and places of work.
How does the situation in Kenya compare to that in India?
Unfortunately, a similar shift, away from traditional diets, has been noted in Kenya. This has led to an increase in lifestyle illnesses, including increases in various kinds of cancers such as stomach, breast and prostate cancers. While, the amount of meat consumed in Kenya has remained fairly constant, the quantity of dairy products consumed has risen significantly.
The state of diets and menstrual health in Kenya
Like in India, this has allowed for dysmenorrhea to become a leading cause of absenteeism for Kenyan women. A study conducted in Kenya, found that drinking coffee, chocolate beverages or high sugar drinks increased menstrual pain. This confirms that consuming sugar is linked to higher levels of menstrual discomfort in women.
Moreover, the rates of endometriosis in Kenya are comparable to those in other more developed nations. However, the knowledge of the existence of this condition, especially among adolescents, is limited in Kenya. This lack of awareness about the cause for one’s pain and suffering interfere with effective administration of treatment or possible adaptive lifestyle changes. An awareness campaign is advised to educate women and young girls on this condition.
Endometriosis is a disorder in which tissues that is usually only found inside the uterus, starts growing outside the uterus. |
Accessibility to whole foods in these two geographies
Unfortunately, in countries like India and Kenya, healthy food is not affordable for all of its population. Therefore, the consumption of these products is comparably low. In particular, underprivileged women and children are most affected by this.
However, it has been demonstrated that the rich do not consume healthier diets when compared to poorer members of these society. The rich have been noted to consume too much processed food and too little fruits and vegetables as well. A shift in people’s mentality about what constitutes healthy food is required.
In general, a plant-based diet is not as costly as individuals presume. It mainly involves the removal of certain food groups, notably animal products. Staple foods such as rice, other grains and vegetables are usually not more expensive than animal products, like meat.
Thus, it is fair to assume that although, in theory, a plant-based diet is accessible to a large proportion of society, but high caloric, fast food tends to more widely consumed as a result of being perceived as cheaper than whole foods. As a consequence, this is now a "preferred" choice for individuals with a low socioeconomic standing and thus, acknowledgment of disparities in inaccessibility to awareness of healthy food must be addressed and resolved.
About the Author:
Kathleen Ostheim is a research intern at Amirrah. She has recently completed her bachelor's degree in Psychology from Webster University, Geneva, and holds an interest in understanding and advocating for female sexual health.
Other contributors:
We would like to give a special thanks to Geerija Aggarwal for her work as editor for this article.
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