5 Foods That Help With Period Cramps

One of the worst experiences women go through regularly is their period, which often comes with inevitable period cramps. Unfortunately, they’re a part of life, but there are some things you can do to help make your period more bearable while even reducing if not eliminating the pain. 

Changing your diet is one of the best ways to combat period cramps. Believe it or not, certain foods can help with period cramps, and if you know what to look for, you can easily add them to your diet. In this post, we’ll share five foods that help with period cramps and how you can incorporate them into your diet.

Causes of Period Cramps 

There are many causes of period cramps. The most common cause is hormone imbalances, the fluctuations of which can cause the muscles of the uterus to contract and result in painful periods. Additionally, a lack of dietary nutrients can also contribute to period cramps because these nutrients help the uterus muscles relax. 

Nutrition and Cramps 

Proper nutrition plays an important role in the management of period cramps. Eating a balanced diet that incorporates all essential nutrients will help to minimize pain during your period. Some key beneficial nutrients for managing cramps include iron, magnesium, vitamin B6, complex carbohydrates, and essential fats. 

Iron helps to promote healthy cell growth. It is essential for healthy red blood cell production, which can reduce fatigue and blood loss associated with periods. Magnesium is important for muscle relaxation, and it helps reduce inflammation associated with menstrual cramps. Vitamin B6 helps regulate hormones, and it has been found to lower the intensity of period-related pain. 

Complex carbohydrates provide your body with energy while helping to stabilize blood sugar levels, which minimizes cravings during that time of the month. Essential fatty acids also aid in healthy hormone production and absorption, allowing for better management of period-related symptoms, such as cramping and mood swings. 

5 Foods That Reduce Period Cramps 

Now that we understand how nutrition affects period cramps let’s look at some foods that are especially helpful in reducing pain associated with menstruation. Manganese helps keep your hormones balanced while providing anti-inflammatory benefits. Some manganese-rich foods include almonds, spinach, and pineapple. 

Complex carbs provide energy while keeping blood sugar levels steady, reducing fatigue and cravings during that month. Examples of complex carbs include whole grains such as brown rice or oats, quinoa, and chickpeas, all of which can be enjoyed in various ways, including as side dishes, salads, or wraps! 

Iron-rich foods help support healthy cell growth, leading to more efficient oxygen distribution throughout the body while promoting better health overall. Legumes such as lentils or beans, dark leafy greens such as kale or spinach, and lean meats like fish are all excellent sources of iron. They’re easy foods to incorporate into your meals regularly, yielding optimal results. 

Including magnesium-rich foods will help relax your muscles while providing anti-inflammatory benefits during your cycle. This means less intense menstrual cramps! Great sources of magnesium include broccoli, dark chocolate, avocado, and nuts, especially almonds or cashews. You can also add cinnamon sticks to your oatmeal or smoothies for an extra boost. 

Omega-3 fatty acids have been shown to promote healthy hormone production while aiding in absorption, both of which are factors that contribute to reduced period pain. Some examples of omega-3-rich food sources include flaxseed, salmon, tuna, chia seeds, walnuts, or hemp hearts. 

Potential Issues 

Although eating nutrient-dense foods is beneficial when you want to reduce the pain from your period cramps, there are potential issues that you should consider when modifying your diet. This is particularly true when it comes to your calcium intake. Calcium overload can lead to increased bloating due to water retention, so it’s best to limit dairy consumption during this time. 

Gastrointestinal discomfort may also arise due to certain food sensitivities. Also, keep in mind that you may be missing out on other important nutrients if you’re only focusing on the foods associated with reduced period pain. Lastly, it’s important to take into account all of your food intolerances when making dietary changes around this time of the month.  

Conclusion

Period cramps can be debilitating, making it hard for many women to go about their daily lives. While there is no one-size-fits-all solution to reducing period cramps, there are some changes you can make to your diet to help minimize your pain. For example, eating foods rich in iron, magnesium, vitamin B6, complex carbohydrates, and essential fatty acids can reduce the intensity of your period pain, making your periods easier to manage. 

If you’re considering changing your diet, remember that you must consider any food intolerances, sensitivities, or calcium overloads to ensure you’re not missing out on essential nutrients. With these tips in mind, you can start to incorporate foods that will help you deal with period cramps, getting you closer to a more comfortable period experience.