Bharat SainiLast Updated on August 20, 2023 by Bharat Saini
Diet and plenty of fluids can help ease period cramps. Try eating foods rich in magnesium (such as spinach or arugula), protein and calcium to lessen cramping.
Salmon and other cold-water fish contain omega-3 fatty acids that may reduce pain by blocking inflammatory prostaglandins that cause cramping. Drinking plenty of liquids also can help ease cramped feelings by alleviating bloating, which makes cramps worse.
1. Spinach
While double-pepperoni pizza and garlic knots may tempt us, these indulgences can actually worsen period cramps by increasing bloat and inflammation. Instead, it would be wiser to opt for foods rich in nutrients to ease cramps and soothe bloating naturally, such as leafy green vegetables, bananas, avocados and nuts.
Spinach and other dark, leafy greens contain magnesium and iron – nutrients known to ease cramps – while spinach provides vitamin A which may help protect against anemia.
Eggs are another great food choice to combat cramps. Rich in proteins and fatty acids, as well as vitamin D and B6, eggs help decrease prostaglandins–chemicals which trigger menstruation pain–thereby providing relief.
2. Bananas
Eating nutritious food will help ease your period cramps. Instead of reaching for comfort foods like ice cream and chocolate, try opting for foods rich in calcium, magnesium, iron, vitamin B6 and potassium instead.
Muskmelon, bananas and avocados can help soothe period cramp pain by providing essential magnesium. Magnesium reduces both intensity of cramps and bloating symptoms for increased comfort during menstrual cycles.
Bananas are an excellent source of carbs that provide energy for your body, while also containing tryptophan, which your brain converts into serotonin for improved mood and sleep quality. Bananas can be eaten alone as a snack or added into smoothies, homemade ice cream or oatmeal recipes; additional fluid sources like tea, coffee, milk/plant-based milks soup/orange juice may help ease cramps as well.
3. Ginger
Ginger contains anti-inflammatory and pain relieving properties which may help soothe cramps. You can enjoy it as part of a fresh juice or tea drink or by chewing a piece of raw ginger.
Berries are an incredible source of vitamins, minerals, and antioxidants – making them an excellent way to fight period cramps! Berries contain vitamin B6 which can lower estrogen levels while increasing progesterone production; plus potassium and fiber that will help alleviate bloat.
Fennel seeds contain anti-inflammatory properties that may help ease menstrual cramps and menstrual pain. Try including some fennel tea in your daily routine; supplements are available from most health food stores or you can make it yourself by boiling some seeds with hot water, adding honey for flavor, and drinking three times a day during your period.
4. Avocado
Creamy fruits like avocados provide essential sources of potassium and magnesium – two minerals known to ease period cramps – as well as other important vitamins, healthy fats and fiber.
Avocado can be enjoyed raw or blended into smoothies for maximum nutrition benefits. Add it to eggs or salads for even greater nutritional benefit!
Foods high in sugar, salt, processed meats, fried foods, artificial sweeteners, and caffeine should be avoided during your period. They may lead to bloating and inflammation that leads to period cramps. Instead opt for eating plenty of whole foods like leafy greens, berries and other fruits, healthy fats and fish as well as drinking lots of water throughout the day; drinking ginger or chamomile tea can help ease discomfort too!
5. Salmon
Salmon, for instance, is rich in omega 3 fatty acids that help ease period cramps by suppressing production of prostaglandins – hormones responsible for them. Furthermore, its abundance in Vitamin B6 also provides relief for symptoms like breast tenderness and irritability.
Eggs are another protein-rich food that can help soothe period cramps. Packed full of B6, D3, and E vitamins that all aid in relieving PMS symptoms, eggs are an ideal way to ease your period pains.
Magnesium can also help ease period cramps by relaxing muscles. You can find this essential mineral in foods like bananas, dark chocolate, pumpkin seeds, leafy greens and nuts – try adding these items into your daily meals or making delicious smoothies from them! Enjoy! Xo.
6. Eggs
Eggs contain plenty of vitamin B6, magnesium and calcium that can help alleviate period cramps. Plus, their protein content makes for an energy boost during this difficult time for many women.
Leafy greens are another great source of calcium and magnesium, both proven to alleviate pain. Add kale or spinach to meals or smoothies to add additional benefits; salmon offers omega 3 fatty acids which have also been proven to ease discomfort according to research studies.
Chocolate often gets a bad rep, but opting for dark chocolate could actually help alleviate your pain by providing iron and magnesium. Just be sure to consume it unsalted; salt can exacerbate symptoms. Chamomile tea can also provide some soothing comfort by offering glycine, an amino acid which relaxes muscle fibers.
7. Peanut Butter
Peanut butter contains vitamin E to soothe cramps as well as protein, healthy fats and minerals like magnesium, zinc and potassium – it’s the perfect snack or mixed into smoothies, oatmeal salads or other dishes! Sunflower seeds also boast zinc as they have been shown to ease menstrual discomfort as they provide protein, healthy fats and vitamin E for ease of menstruation and can also be eaten directly or added into salads, trail mixs or veggie burgers for extra protein intake!
Add these expert-recommended foods to your diet for period cramp relief. They won’t cure everything (Tylenol is always handy), but can ease symptoms so you can focus on being an amazing girl boss again. Best wishes!
8. Leafy Greens
Leafy greens such as kale, broccoli and spinach contain magnesium and calcium that may help ease cramps. You can enjoy them raw as part of a salad, sautee them before eating them as an entree or blend them into smoothies for maximum relief.
Bananas are an excellent source of potassium, a mineral which can be helpful in relieving symptoms associated with menstruation such as water retention and bloating. Plus, vitamin B6 plays an essential role in managing hormones that may lead to mood swings at this time of month.
Avoid foods high in sugar, salt and processed meats which can contribute to bloating and cramping, such as almonds and pistachios, or dark chocolate with at least 85% cocoa content that provides magnesium and fibre benefits. Chamomile or ginger tea may help soothe stomach discomforts while fighting nausea.
9. Dark Chocolate
Menstrual hormone fluctuations cause the uterus to produce prostaglandin, which results in cramps. Consuming foods rich in magnesium which relax muscles is one way of relieving cramps; dark chocolate offers high concentrations of magnesium without too much added sugar which could aggravate them further.
Avocado and foods rich in magnesium and fatty acids such as almond butter can also help ease period pain, making an easy addition to yogurt or your breakfast cereal for an energizing meal. Berries contain vitamin B6 which works to decrease estrogen and raise progesterone levels, thus alleviating cramps. Furthermore, potassium acts as an antibloat mineral by helping balance sodium levels and water balance in your body.
10. Chamomile Tea
Herbal tea can be an extremely soothing and relaxing beverage to help alleviate menstrual cramps. Certain herbs like peppermint, chamomile and raspberry leaf contain compounds known to ease muscle tension, relax muscles and promote overall relaxation.
Green tea contains phenolic compounds known as epigallocatechin gallate that have been demonstrated to alleviate period pain and bloating, as well as blocking enzymes associated with inflammation.
Ginger, fennel and wormwood teas can also provide soothing herbal relief; in particular, wormwood contains antispasmodic properties which may ease menstrual cramping. To prepare a cup of wormwood tea simply boil some water before adding some leaves for 5 minutes of steeping time.
