What foods can help alleviate menstrual cramps. How do bananas, cinnamon, and other natural remedies impact period pain. Which dietary choices should women consider during menstruation for optimal comfort and well-being.

The Power of Bananas in Combating Menstrual Discomfort

Bananas are often touted as a beneficial food for menstrual pain relief, but what makes them so effective? These versatile fruits are packed with fiber, which aids in regular bowel movements and potentially reduces bloating. More importantly, bananas are rich in magnesium, a mineral known for its muscle-relaxing properties.

How does magnesium in bananas help with menstrual cramps? Magnesium acts as a natural muscle relaxant, potentially easing the intensity of uterine contractions that cause period pain. By incorporating bananas into your diet during menstruation, you may experience a reduction in cramping and overall discomfort.

Cinnamon: A Spice with Surprising Benefits for Menstrual Health

Cinnamon isn’t just a delicious addition to your favorite treats; it’s also recognized as an excellent food for period pain relief. Many women have found that cinnamon helps regulate their menstrual cycles and improves pelvic blood flow.

How can cinnamon impact heavy menstrual bleeding? Interestingly, cinnamon has been observed to potentially reduce heavy menstrual flow. This dual action of regulating periods and managing blood flow makes cinnamon a valuable addition to a menstrual health-focused diet.

Citrus Fruits: Harnessing the Power of Vitamin C for Menstrual Comfort

Lemons and other citrus fruits are rich in vitamin C, which plays a crucial role in iron absorption. During menstruation, when iron levels can fluctuate, consuming vitamin C-rich foods can help maintain optimal iron levels in the bloodstream.

How do lemons contribute to overall menstrual well-being? Beyond iron absorption, lemons can aid in hydration and promote healthy bowel movements. This can alleviate common menstrual symptoms such as bloating and gas, contributing to overall comfort during your period.

Cruciferous Vegetables: Broccoli’s Role in Menstrual Symptom Relief

Broccoli stands out as a powerhouse vegetable for menstrual health. Rich in both fiber and iron, it addresses multiple aspects of period-related discomfort. Research has indicated that broccoli may help reduce various symptoms associated with premenstrual syndrome (PMS).

What makes broccoli particularly effective for menstrual health? The combination of fiber, which aids digestion and reduces bloating, and iron, which replenishes stores lost during menstruation, makes broccoli a valuable addition to a menstrual health-focused diet. Additionally, the nutrients in broccoli may help balance hormones, potentially easing PMS symptoms.

Magnesium-Rich Foods: Natural Muscle Relaxants for Cramp Relief

Salads composed of lettuce, tomatoes, and cucumbers are excellent sources of natural magnesium. This mineral is crucial when considering foods for period pain relief due to its muscle-relaxing properties.

How does magnesium in these foods help with menstrual cramps? Magnesium acts as a natural muscle relaxant, potentially easing the intensity of uterine contractions that cause period pain. By incorporating magnesium-rich foods into your diet, you may experience a reduction in cramping and overall discomfort during menstruation.

The Role of Calcium in Menstrual Comfort

Milk and dairy products are rich in calcium, which is believed to help combat muscle spasms and potentially alleviate menstrual cramps. Increasing calcium intake through milk consumption can offer multiple benefits during menstruation.

Are there any precautions to consider when consuming dairy for menstrual relief? While calcium can be beneficial, it’s important to note that excessive dairy consumption may lead to bloating, gas, and diarrhea in some individuals. It’s advisable to monitor your body’s response and adjust dairy intake accordingly.

Sweet Relief: The Surprising Benefits of Chocolate for Menstrual Health

Contrary to popular belief, chocolate may actually help reduce the symptoms of menstrual cramps. This sweet treat could potentially aid in balancing blood sugar levels, which explains why many women experience chocolate cravings during their periods.

What type of chocolate is best for menstrual symptom relief? Dark chocolate, with its higher antioxidant content and lower processed sugar levels, is generally considered the optimal choice. The antioxidants in dark chocolate may help reduce inflammation, potentially easing menstrual discomfort.

Herbal Remedies: The Soothing Properties of Chamomile Tea

Chamomile tea is renowned for its anti-inflammatory properties, making it a popular choice for those seeking natural relief from menstrual cramps. This herbal beverage offers benefits beyond physical comfort, potentially aiding in mood stabilization and calming the nervous system.

How can chamomile tea be incorporated into a menstrual health routine? Consider replacing your regular tea or coffee with chamomile tea during your menstrual cycle. Drinking it regularly throughout the day may help manage both physical discomfort and emotional fluctuations associated with menstruation.

Omega-3 Fatty Acids: Salmon’s Role in Menstrual Pain Management

Salmon and other cold-water fish are excellent sources of omega-3 fatty acids, which have been linked to reduced inflammation in the body. This anti-inflammatory action may help alleviate general pain, including the discomfort associated with menstrual cramps.

What evidence supports the use of omega-3s for menstrual pain relief? A small trial has indicated that increasing omega-3 fatty acid intake may help reduce menstrual pain intensity. While more research is needed, incorporating salmon and other omega-3-rich foods into your diet could potentially offer some relief from menstrual discomfort.

Oats: A Nutritional Powerhouse for Menstrual Health

Oats are not only an excellent source of fiber but also contain zinc and magnesium, making them a valuable food for period pain management. The magnesium in oats can help relax blood vessels and may play a role in regulating serotonin, which is beneficial for mental health during menstruation.

How can oats be incorporated into a menstrual health-focused diet? Consider starting your day with a bowl of oatmeal or incorporating oats into smoothies or baked goods. The sustained energy provided by oats can help manage mood swings and fatigue often associated with menstruation.

Foods to Avoid During Menstruation: Optimizing Comfort and Well-being

While many foods can help alleviate menstrual discomfort, some may exacerbate symptoms. Understanding which foods to limit or avoid during menstruation can significantly impact your comfort and overall well-being.

• Caffeine: Can increase tension and anxiety, potentially worsening cramps
• Alcohol: May lead to dehydration and hormonal imbalances
• Salty foods: Can contribute to bloating and water retention
• Processed foods: Often high in unhealthy fats and sugars, which may increase inflammation
• Red meat: High in saturated fats, potentially increasing inflammation

How can you create a balanced diet that supports menstrual health? Focus on incorporating the beneficial foods mentioned earlier while minimizing consumption of these potentially problematic items. Remember, everyone’s body responds differently, so pay attention to how various foods affect your menstrual symptoms and adjust accordingly.

Hydration: The Overlooked Factor in Menstrual Comfort

While focusing on specific foods for menstrual pain relief is important, the role of proper hydration should not be underestimated. Adequate water intake can help alleviate bloating, reduce the intensity of cramps, and support overall bodily functions during menstruation.

How much water should you drink during your period? While individual needs may vary, aim for at least 8-10 glasses of water per day during menstruation. Herbal teas, such as the aforementioned chamomile, can also contribute to your daily fluid intake while offering additional benefits.

The Impact of Exercise on Menstrual Symptoms

In addition to dietary considerations, moderate exercise can play a significant role in managing menstrual discomfort. Physical activity promotes blood circulation, which may help reduce cramping, and releases endorphins, natural pain-relievers that can improve mood and overall well-being.

What types of exercise are best during menstruation? Low-impact activities such as walking, swimming, or yoga can be particularly beneficial. These exercises promote circulation and flexibility without putting excessive strain on the body during a potentially sensitive time.

Stress Management: A Holistic Approach to Menstrual Health

Stress can exacerbate menstrual symptoms, making pain management more challenging. Incorporating stress-reduction techniques into your routine, alongside dietary changes, can contribute to a more comfortable menstrual experience.

1. Practice mindfulness meditation
2. Engage in deep breathing exercises
3. Prioritize adequate sleep
4. Consider aromatherapy with calming scents like lavender
5. Maintain social connections and seek support when needed

How does stress impact menstrual symptoms? Stress can lead to hormonal imbalances and increased muscle tension, potentially intensifying cramps and other menstrual discomforts. By managing stress levels, you may find that your periods become more manageable and less disruptive to your daily life.

Supplements for Menstrual Health: Bridging Nutritional Gaps

While a balanced diet should be the primary focus for managing menstrual symptoms, certain supplements may offer additional support. Always consult with a healthcare professional before starting any new supplement regimen.

• Magnesium: May help reduce cramping and mood swings
• Vitamin B6: Potentially aids in reducing PMS symptoms
• Omega-3 fatty acids: Can help reduce inflammation and pain
• Iron: Important for those experiencing heavy menstrual flow
• Calcium: May alleviate cramps and mood-related symptoms

How can you determine if supplements are necessary for your menstrual health? Keep a symptom diary and discuss your experiences with a healthcare provider. They can help identify any potential nutritional deficiencies and recommend appropriate supplementation if needed.

Tracking Menstrual Symptoms: The Key to Personalized Care

Every woman’s menstrual experience is unique, and what works for one may not work for another. Keeping track of your symptoms, dietary choices, and their effects can provide valuable insights into managing your menstrual health effectively.

What should you include in a menstrual symptom tracker? Record the duration and intensity of your period, any pain or discomfort experienced, mood changes, energy levels, and the foods you consume. Over time, you may notice patterns that can guide your dietary and lifestyle choices for optimal menstrual comfort.

The Role of Hormonal Balance in Menstrual Health

Hormonal fluctuations play a significant role in menstrual symptoms. While diet and lifestyle factors can influence hormonal balance, some women may benefit from additional support, such as hormonal birth control or other medical interventions.

When should you consider seeking medical advice for menstrual issues? If you experience severe pain, heavy bleeding, or symptoms that significantly impact your daily life, it’s important to consult with a healthcare provider. They can help determine if underlying conditions are contributing to your symptoms and recommend appropriate treatments.

Cultural Perspectives on Menstrual Health and Nutrition

Different cultures around the world have unique approaches to menstrual health and nutrition. Exploring these diverse perspectives can offer new insights into managing menstrual symptoms and promoting overall well-being during menstruation.

How do cultural practices influence menstrual health management? Some cultures emphasize rest and specific dietary practices during menstruation, while others focus on herbal remedies or traditional healing methods. Understanding these varied approaches can broaden our perspective on menstrual health and potentially offer new strategies for symptom management.

The Future of Menstrual Health Research: Emerging Trends and Innovations

As our understanding of menstrual health continues to evolve, new research is constantly emerging. From novel nutritional approaches to technological innovations in symptom tracking and pain management, the field of menstrual health is dynamic and ever-changing.

What are some promising areas of menstrual health research? Current areas of interest include the role of the gut microbiome in menstrual health, personalized nutrition based on genetic factors, and the development of more effective, natural pain management techniques. Staying informed about these developments can help you make educated decisions about your menstrual health care.

10 foods for period pain & some to avoid

Many women suffer from menstrual cramps, whether it’s every month or every once in a while. So we’re always looking for ways to help during that time of the month, where food for period pain comes in.

Period pains can range from light cramping, or they can be extremely debilitating. 

For women with severe menstrual cramping, it’s crucial you seek medical help to manage your symptoms. For those with less severe cramping, pain killers or water bottles might help alleviate the pain.

There are also things you can eat to help reduce the cramping.

10 beneficial options of food for period pain

1. Bananas

Bananas are a beneficial food for period pain. They are packed full of fibre and can help you have regular bowel movements.

This may help make you feel less bloated as well. Bananas also contain magnesium, which can help and is very effective in relaxing muscles, which might help reduce cramping.

2. Cinnamon

Cinnamon is an excellent food for period pain; many women use cinnamon to regulate their periods. This improves pelvic blood flow.

This is also a helpful useful tool to stop heavy bleeding.

3. Lemons

Lemons are rich in vitamin C, which can help your body absorb iron from your food into your bloodstream.

They can help keep you hydrated and also help keep your bowels moving and make you feel less gassy.

4. Broccoli

Broccoli is packed with fibre and iron, making it a great food for period pain. Moreover, broccoli has been found to help reduce multiple symptoms of PMS.

5. Salad

Salads, particularly lettuce, tomatoes and cucumbers, are loaded with natural magnesium. When looking at food for period pain, it’s good to include magnesium options.

Eating food that contains magnesium, which is a natural muscle relaxant, may help ease the pain from menstrual cramps.

5. Milk

Milk contains calcium, which is said to help fight muscle spasms and avoid menstrual cramps. Increasing milk consumption will help you in many ways, which makes it the perfect food for period pain.

However, too much dairy can lead to bloating, gas, and diarrhoea.

6. Chocolate

Experts believe chocolate could help reduce the symptoms of the menstrual cramps we suffer each month.

This is because it may help balance your blood sugar levels and makes it a great food for period pain, which is why women often crave something sweet.

Dark chocolate contains more antioxidants and less processed sugar, making it the perfect sweet treat.

7. Chamomile tea

Chamomile tea has anti-inflammatory properties, which help to reduce menstrual cramping pains.

This herbal drink can also help stabilise your mood and nervous system.

9. Salmon

Including more salmon or other cold-water fish into your diet will help you with menstrual cramps. Being full of omega-3 fatty acids makes these fish, great foods for period pain as they help with inflammation. Reducing inflammation helps to reduce general pain, including the pain of menstrual cramps, according to one small trial.

10. Oats

Blackcurrent, Oats & Chia Seeds

Oats are not only full of fibre, helping you feel fuller for longer, but they also contain zinc and magnesium. Magnesium is an excellent ingredient in food for period pain because it relaxes blood vessels and can help regulate serotonin which is beneficial to your mental health.

Check out this oat recipe to help include this food for period pain into your healthy meal plan.

Jump to RecipePrint Recipe

Blackcurrant, Oats & Chia Seeds

Recipe by the Wellness TeamCourse: BreakfastDifficulty: Easy

Servings

2servings

Prep time

5minutes

Cooking timeminutes

Calories

330kcal

Chia seeds are a source of those depression-and-anxiety-reducing omega-3s, these are symptoms that can present during menopause.  

Chia seeds that are high in fibre, calcium, omega 3 is an amazing ingredient. Omega-3′ s can travel through the brain cell membrane and interact with mood-related molecules inside the brain.

Omega 3 also have anti-inflammatory actions that have assisted with the help to relieve depression. Blackcurrants magnesium in blackcurrants can help people with insomnia. Magnesium helps improve the quality and duration of sleep. It is known for providing relief from certain sleep disorders.

If you are prone to sleep disturbances, try eating blackcurrants on a regular basis. magnesium in blackcurrants can help people with insomnia.

Magnesium helps by improving the quality and duration of sleep. It is known for providing relief from certain sleep disorders. If you are prone to sleep disturbances, try eating blackcurrants on a regular basis.

Ingredients

• 1 cup of rolled oats

• 1/4 cup chia seeds

• 1/4 cup blackcurrants

• 2 cups almond milk

Directions

• Place all ingredients in a jar and shake after 1 hour and allow to set over night.

Notes

• Cal: 330.11
• Protein: 10.25
• Fat: 16.68
• Sat Fat: 1.85
• Carbohydrate: 29.20
• Sugar: 5.90
• Free Sugar: 4.32
• Fibre: 12.76
• Contains 47% of the recommended dietary intake of Magnesium. Magnesium supports adrenal and nervous system function as well as our hormones and blood sugar metabolism. 

5

Foods and habits that can make menstrual cramps worse

1. Beans

Beans might upset your stomach and make you feel gassy and bloated, so they don’t make great food for period pain. Canned foods are high in salt, which causes more bloating and cramping.

2. Sugar

Artificial sugar can make period cramps worse. What’s more, sugar can cause inflammation and heavy flow, so they are definitely not food for period pain but one to avoid.

3. Fried food

Fried foods can slow digestion and leave you feeling more bloated, which doesn’t help with menstrual cramps. For food for period pain, it’s best to stick to steamed or grilled meat.

4. Caffeine

You might feel like a strong coffee will work to get you through the pain of menstrual cramps, however, caffeine can worsen pelvic pain before or during your period.

5. Skipping meals

Even if the period pain is unbearable, skipping meals might worsen the menstrual cramping. So, rather than skipping meals if you want food for period pain, you should ensure you’re drinking enough water and staying hydrated to lessen the severity of the cramping.

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We have expert advice to help mums makeover their minds, transform their mood, manage their hormones, sleep better and engage with their family.

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6 Foods That Help with Cramps

Updated

23 November 2022

|

Published

06 December 2018

Fact Checked

Reviewed by Dr. Andrei Marhol, General practitioner, medical advisor, Flo Health Inc., Lithuania

Flo Fact-Checking Standards

Every piece of content at Flo Health adheres to the highest editorial standards for language, style, and medical accuracy. To learn what we do to deliver the best health and lifestyle insights to you, check out our content review principles.

Do you experience intense period cramping? Cramps are not only painful but also usually associated with fatigue and interfere with your ability to move around and go through your daily routines. If regular medication isn’t enough to help ease your symptoms, you may want to try modifying your diet. What foods might help to ease period cramps and which are best to avoid during your period? Flo compiled a list of foods to eat and foods to avoid if you are experiencing severe cramping.

Foods that might help with cramps

In the run up to the day your period calculator predicts your next period is due, you might start to notice some cramping. For some, it happens every month like clockwork, while for others premenstrual cramping is a bit more sporadic. 

Either way, if you’re looking for the best food for period cramps, you’ve come to the right place. The top line? Choose light, healthy fruits and vegetables that won’t be heavy in your stomach. Fruits and veggies, whole grains, legumes, nuts, and seeds can help decrease inflammation in the body and can help menstrual cramps. 

The great news is the best foods for period cramps can often be found in your fridge! Top health foods on this list are common and great choices when you’re looking for what to eat when you have cramps. There are plenty of foods that might help with menstrual cramps. 

If you’re looking to adjust your diet and stock up on foods that might help with cramps, here are some to try:

1. Bananas

Bananas are great for menstrual cramps. 

Bananas are generally easy to find and known to be helpful for period cramps. They are rich in fiber and will help you have easy bowel movements. As a result, you may feel less bloated and experience less pain overall. Bananas also contain a lot of magnesium, which is known to reduce the severity of period cramps. 

Bananas are also rich in natural sugars, so it’s best to eat them in moderation.

2. Lemons

Lemons are rich in vitamins, particularly vitamin C. Vitamin C helps your body absorb iron from your food into your bloodstream and tissues. Because you may be losing more red blood cells than your body can keep up with during your period, it may be helpful to have some extra vitamin C to boost iron absorption. Lemons also contain a lot of fiber, which makes them a good food for preventing muscle spasms.

3. Oranges

Oranges are known as a top food for period cramps. Oranges contain more vitamin C than lemons, and they also contain magnesium, potassium, and vitamin D. In fact, oranges have almost as much of these nutrients as milk. A couple of oranges every day may help relieve period cramps and menstrual pain.

4. Watermelon

Watermelon is light and sweet. You can easily pop it into a blender and create a delicious smoothie. In addition to that, it is mainly water. Watermelon will quickly hydrate your body and add small amounts of natural sugars into your bloodstream, which might help with cramping.

5. Broccoli

Broccoli is one of the top foods that help with menstrual cramps. The fiber and iron in broccoli help fight period cramps. These nutrients might help with all menstrual pain, particularly in your lower abdomen.

6. Kale

Among the other healthy foods that relieve cramps, kale is also a great option. Kale is a good food for period cramps for the same reason as broccoli and other greens: it is rich in calcium and magnesium. Having a calcium deficiency can increase muscle spasms and contractions.

You can saute kale or add it to a smoothie. Either way, this vegetable might help boost your immune system and ease cramping pains.

What makes food so powerful in helping relieve period cramps? Nutrients in certain foods directly affect your hormones, nerves, and muscles. They can have a relaxing effect, which can result in both a better mood and less pain.

Drinks that help with cramps

You can use food to ease muscle spasms, but beverages can be effective as well. Here are a couple of drinks that help with cramps:

1. Water

The number one drink that might help you ease period cramps is water. You lose some of the water in your body when you bleed, and your pain can become worse when your body becomes dehydrated. Drinking enough water might help your muscles relax and help you avoid bloating and gas.

2. Chamomile

Chamomile tea is a great beverage for menstrual cramps. It also has anti-inflammatory properties, which further reduce cramping pains. Chamomile tea may also help with your mood, as it has a soothing impact on the nervous system.

3. Ginger tea

In addition to easing cramping pains, ginger tea can also help with nausea and bloating. Ginger is also known to be a good coffee replacement, as it can energize you and help you feel more awake.

4. Raspberry leaf tea

Raspberry leaf tea is not only tasty, but it also has anti-inflammatory properties that might help reduce period cramps.

5. Smoothies

Apple and spinach smoothies contain plenty of iron and magnesium, which are both responsible for nourishing the body quickly and relieving cramps and fatigue. During your period, you can experience fatigue, and it’s good to have as many foods as possible that are rich in iron and fiber, like leafy greens.

Magnesium found in bananas and some leafy greens can help relax your muscles, including your uterus. Mixing your favorite period-friendly fruits and veggies into a nourishing smoothie should definitely be on your to-do list.

Foods that can make cramps worse

A lot of foods that you normally eat don’t help with period cramps. Here’s a list of foods that make cramps worse:

1. Canned foods

Canned foods can be high in salt, which causes more bloating and cramping. In addition, they may have fewer nutrients. Refined products can also contain high amounts of unhealthy chemicals used to preserve the foods. So when you’re on your period, stick to healthy, fresh options.

2. Beans

Normally healthy and rich in fiber and vitamins, beans can upset your stomach during your period. It’s better to avoid eating beans or peas during your period and opt for lighter foods instead.

3. Candy

Candy usually doesn’t contain any healthy nutrients, and it’s also packed with sugar. Artificial sugar doesn’t help at all with period cramps. In fact, it can make them worse.

4. Fried foods

It’s better to avoid anything that will upset your stomach because your cramping pains may worsen at the same time. Fried foods are known to upset the stomach and interfere with healthy digestion. During your period, stick to lightly boiled, steamed, or grilled foods.

5. Milk and other dairy products

Milk and other dairy products can generally be healthy options. However, during your period, your body is particularly susceptible to inflammation. The saturated fats in dairy products can trigger inflammation, which can worsen your menstrual pain.

Nevertheless, the calcium in dairy products can help cramps by controlling your muscles’ nerve activity. Calcium deficiencies can increase muscle spasms. Depending on your needs, it might be a good idea to consume dairy products in moderation.

6. Fatty foods

Foods like bacon contain lots of saturated fats, while some substances found in fatty dark meat increase prostaglandins in your body, which constrict blood vessels and make muscles contract. This only induces cramping pains, so it’s better to stick to lean meats instead.

7. Caffeine

Caffeine can worsen pelvic pain before or during your period. It can also stimulate stress and irritability.

Bottom line

One of our top tips to survive period cramps is to opt for light, nutrient-dense foods. These foods might help with abdominal pain during your period.

Aside from choosing the right foods to eat during your period to avoid cramps, focus on having multiple, regular meals. 

Try not to skip meals, as feeling hungry will only worsen the cramping pains. Make sure to drink enough water, because dehydration adds to muscle spasms, resulting in more intense cramping. 

Be kind to your body during your period, get as much rest as you can, and stay comfortable whenever you don’t have to be active.

References

F;, Bajalan Z;Alimoradi Z;Moafi. “Nutrition as a Potential Factor of Primary Dysmenorrhea: A Systematic Review of Observational Studies.” Gynecologic and Obstetric Investigation, U.S. National Library of Medicine, 2019, pubmed.ncbi.nlm.nih.gov/30630172/.

“Office of Dietary Supplements – Magnesium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 2020, ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.

Saei Ghare Naz, Marzieh, et al. “The Effect of Micronutrients on Pain Management of Primary Dysmenorrhea: a Systematic Review and Meta-Analysis. ” Journal of Caring Sciences, Tabriz University of Medical Sciences, 1 Mar. 2020,

www.ncbi.nlm.nih.gov/pmc/articles/PMC7146731/.“ Using Foods Against Menstrual Pain.” Physicians Committee for Responsible Medicine, www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain.

Pattanittum, Porjai, et al. “Dietary Supplements for Dysmenorrhoea.” Cochrane Database of Systematic Reviews, 2016.

History of updates

Current version
(23 November 2022)

Reviewed by Dr. Andrei Marhol, General practitioner, medical advisor, Flo Health Inc., Lithuania

06 December 2018

Period Products: A List of the Best

Have you ever thought about how many times in your life you have to go through critical days with headaches, weakness, mood swings and other ailments? For every woman, menstruation is repeated for 40 years, and 480 cycles run in her entire life! Agree, this is a serious reason to think about how to make life easier for yourself during this time. Here is a list of foods that will help you get through your period easily.

Tags:

Women Health

Healthy foods

What to do, if

vitamins

Tips from the New Hearth

Collage: Zarina Yarkhamova, photo: Rawpixel

We have compiled a list of products that will support you during these critical days and make it easier to move them.

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Water

Dull aching pains in the lower abdomen due to water retention. But few people even think about why our body tends to retain water during menstruation. Simply because he loses it in large quantities and reacts to the lack of fluid by holding it. Water helps with the loss of fluid with blood during menstruation: by increasing its consumption, you will maintain water balance and remove excess water from the body, which will no longer store it, getting enough.

Oatmeal

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Oats contain magnesium, which supports the nervous system during menstruation. It will help you fall asleep, reduce anxiety and smooth out mood swings. This product is also worth eating during menstruation because oats are also one of the best sources of zinc, which is very helpful for women suffering from painful periods. It also provides the body with the carbohydrates it needs during this period. Everyone knows how “oatmeal” is nutritious and how easy it is to digest, so it will be a great helper on critical days.

Women lose between 30 and 80 ml of blood during menstruation, which corresponds to 15-25 mg of iron, so it is important to compensate for the lack of iron with foods that contain it in large quantities.

Parsley

Parsley is also useful for menstruation. This herb contains apiol, a compound that can stimulate the whole process while relieving menstrual cramps (dull aching pains in the lower abdomen).

Spinach

It also helps with pain during menstruation, or rather, relieves pain in the lower abdomen, because. contains many nutrients such as vitamin E, vitamin B6 and magnesium.

Beans

Legumes are a suitable food during menstruation as they reduce cramps and fatigue. They have a lot of vitamin B and coarse fiber, which normalizes digestion. However, do not overdo it so as not to cause bloating.

The female body needs approximately 1200 mg of calcium during menstruation. (This is twice the usual daily allowance). Lack of calcium exacerbates the manifestation of unpleasant symptoms of PMS.

Broccoli

Include broccoli in your period diet. This vegetable helps fight bloating, puffiness and excessive fatigue. Broccoli contains calcium, vitamins A, C, B6 and E, potassium and magnesium, which alleviate the symptoms of PMS.

Bananas

Bananas can also help with digestion, which is important for women suffering from diarrhea during the critical period. Bananas are also known to help with cramps due to vitamin B6, but the main thing is that bananas are high in potassium, which helps to remove excess fluid from the body, and therefore relieves swelling and bloating. Well, again, everyone knows that bananas are great to cheer up, and this is a strong argument in favor of their consumption during menstruation.

Pineapples

Pineapples are recommended for menstruation because they also help fight cramps and contain bromelain, a plant enzyme that promotes muscle relaxation. True, most of the bromelain is found in not very tasty, but quite edible pineapple stems.

Apples

Apples are one of the foods that should be eaten as much as possible during menstruation. Apples saturate the body with magnesium and iron necessary during menstruation.

Walnuts

Contains Omega-3 fatty acids known to have anti-inflammatory and pain relieving properties. There are studies showing that menstruation is less painful for women who consume omega-3 fatty acids. In addition, walnuts are rich in magnesium and vitamin B6. Include walnuts in your period meal plan.

Seeds

Seeds are worth eating during menstruation because they are rich in vitamin E, as well as zinc and magnesium. Sunflower seeds also contain pyridoxine (Vitamin B6), which helps relieve pain during menstruation and also promotes the absorption of zinc and magnesium.

Chamomile tea

Chamomile tea helps relieve muscle spasms, relieve tension, reduce anxiety and irritability. It is considered a natural anti-inflammatory agent that relieves pain in the lower abdomen. In addition, warm drinks during this period are especially indicated, especially during heavy periods, when the body loses a lot of fluid.

Proper nutrition during menstruation: essential foods

Expert comment
Gynecologist Anastasia Degteva

“Slight weight gain before and during menstruation most often occurs due to the accumulation of fluid and edema, so during this period it is worth reducing the consumption of fast food or salty foods. If none of the above bothers you, then you can lead a normal life.

In general, it is enough to follow the rules of a healthy diet. Limiting caffeine intake (which is found not only in coffee, but also in strong tea, chocolate, Coca-Cola) can also help reduce PMS symptoms and breast sensitivity.

On critical days, the female body undergoes changes that we cannot track visually. These changes occur inside, directly in the uterus itself, which is actively involved in this process. During the period of menstruation, the uterus gets rid of unfertilized eggs, in scientific terms – it contracts, rejecting the endometrium. It is because of these contractions that women experience pain and discomfort in the lower abdomen, which can cause a lot of inconvenience.

Menstrual pain can be corrected with nutrition: a balanced diet, rich in certain foods needed during this period, helps to reduce the intensity of pain and bleeding.

Menstrual diet

Pain in the lower abdomen that accompanies women during the menstrual cycle can be reduced through nutrition. There is no special diet during menstruation, but there is a list of foods that will positively affect your well-being and help you get through this difficult period easier.

The menstrual cycle has three phases. Sometimes four are distinguished, making the menstrual phase separate from the follicular. Each has its own recommended foods. We will dwell in more detail on the first phase – the follicular, that is, the one during which menstruation begins.

Before and during “these days,” limit certain foods that exacerbate both premenstrual symptoms and period pain. Experts recommend limiting consumption:

• coffee: dehydrates the body, affects sleep patterns;
• carbonated drinks: contain a lot of excess sugar and promote gas formation in the intestines;
• fatty foods and fast food: the body will need more time to process them;
• white bread and muffins: cause bloating and flatulence;
• alcohol: promotes water retention and swelling, increases secretions and dilates blood vessels.

Drink more water

One of the unpleasant symptoms of PMS and menstruation is water retention in the body, as a result, the appearance of swelling. Surprisingly, to reduce puffiness, you need to drink more! Compliance with the water balance helps women feel light, as the water retained in the body will begin to be washed out, taking with it the accumulated toxins and toxins. The liquid, by the way, helps to reduce bloating, which is an inconvenience for women during the menstrual period.

What foods are good for painful periods?

Fruit. Eating fruit has two undoubted
plus. Firstly, melon and watermelon contain a lot of water, which will help to regulate the fluid balance in the body quite well.

Secondly, fruits contain fructose. Surely you have noticed that on critical days you are drawn to sweets. Usually these are chocolates, sweet cookies and cakes. Fruits contain natural sugars that are an excellent substitute for glucose from sweets.

Add to the diet: watermelon, melon, plum.

Dark greens and green vegetables.

Reduce menstrual pain and reduce the intensity of cramps that usually occur on the first and second day of menstruation, will help greens and green vegetables in the diet. Greens help to improve the functioning of the intestines, which often fails during menstruation. Some of the most common bowel complaints are diarrhea and constipation, which are exacerbated by PMS and menstruation.

If the intestines do not work properly, the hormone estrogen (produced in the intestines) tends to decrease or increase, exceeding the norm, which in turn leads to painful cramps in the lower abdomen, increased bleeding. It is important to monitor the gut microbiota to avoid hormonal fluctuations.

Add to the diet: spinach, broccoli, parsley, sorrel, cilantro.

Dairy products.

Dairy products are rich in calcium. During menstruation, calcium is able to be washed out of the body along with blood secretions. This results in mood swings, irritability and lethargy. Dairy products will help replenish the balance of calcium and avoid cramps, which are not uncommon with a deficiency of this element.

Add to the diet: milk, cheeses, cottage cheese, butter.

Vitamin C.

In addition to its general strengthening effect, vitamin C also helps to absorb iron. In addition, citrus fruits are excellent sources of good mood, and water with lemon also helps to cope with possible nausea.

Add to the diet: oranges, lemons, limes, sweet peppers.

Omega-3.

Saturated fatty acids will be useful on any day of the cycle. They contain magnesium and iron. According to studies published on the website of the American clinic
VIVA EVE, women who regularly consume Omega-3 from food or dietary supplements, endure periods easily and without severe pain.

Add to the diet: fatty fish, linseed oil, walnuts, avocados.

Warm herbal tea.

Chamomile tea (or other herbal tea) is great for soothing, helping to cope with stress caused by mood swings. A warm drink can reduce pain in the lower abdomen and give a sense of calm, which is so necessary during this period.

Add to the diet: chamomile tea, warm drink with ginger and honey.

Slow carbohydrates.

The body of a woman is arranged very logically. Before menstruation, women usually notice the appearance of a couple of extra pounds, this is normal. The body stores fat (energy), which helps it during this period. On the first day of menstruation, weight will decrease due to the gradual acceleration of metabolism. You should pay attention to foods containing slow carbohydrates, which will help you get full and not feel constant hunger.

Add to the diet: cereals, pasta, grain bread.