Foods to Help Relieve Period Pain

For most women periods are a pretty crappy time of the month. When it happens we just want to crawl into bed, with a hot water bottle, a delicious tub of ice cream, or stacks of chocolate as we watch all the Cheetah Girls movies – because yes, they are STILL iconic.  

As good as that sounds, indulging in our sugar and sweet cravings may do more harm than good for period cramps.  

Cramps & Cravings

Cramps are caused when the muscles in our uterus contract to shed the unused uterine lining. Research has found that this causes up to 90% of women to suffer from painful cramps during their period. For many women, this can be extremely uncomfortable, painful, and even debilitating. Unfortunately, most women do not have the luxury of staying curled up in bed all day during their period, but there are a few adjustments that we can make to our diets to help make period cramps a little more bearable.  

During the menstrual cycle hormone levels fluctuate and this causes cravings for sugar, spicy foods, caffeine, and carbs but these foods can aggravate period cramps further.  
Research shows that inflammation is the underlying cause of period cramps and so, eating foods high in sugar, salt and oil can contribute to inflammation and period pains.  

During this time of the month, it is important to create a diet that won't leave your stomach feeling heavy and will help to reduce inflammation and improve blood flow. It is recommended to focus on foods that are anti-inflammatory and high in omega-3 fatty acids. A healthy alternative to these foods includes smoothies, dark chocolate, yogurt, and oats.  

A few important things to note:  

1. During your menstrual cycle, it is normal to experience lower iron levels. Low iron can result in period cramps but also body pains tiredness and dizziness.  

2. Research has found that those with low magnesium intake are more likely to suffer from PMS systems. Therefore, consuming foods with magnesium is very beneficial for not only your overall health but also for period cramps.  

3. Studies have shown that a diet rich in omega-3 can help decrease the level of suffering caused by period pains.  

Foods you can enjoy:

• Fruit & Leafy Green Veg 
  According to a 2018 study, eating more fruit and vegetables can help to relieve period pain. Fruit and veg are an important source of fiber and nutrients that can be especially beneficial during the menstrual cycle.  

  Vegetables such as spinach and kale are great sources of iron and can be added to all sorts of meals and drinks.  

  Fruits such as oranges, bananas, apples, and berries oranges are great for cramp relief.  
  Oranges are rich in not only vitamin C but also vitamin D and magnesium.  
  Bananas and strawberries are a good way to satisfy sugar cravings.  
  Watermelons will keep the body hydrated and help to reduce bloating.   

• Fish  
  Fish is a great source of omega-3 fatty acids. These nutrients work within the body to reduce inflammation and tackle period pain.  

• Ginger  
  Ginger has anti-inflammatory properties, so adding some ginger to a tea or smoothie can help reduce the painful effects of your period. Further research found that ginger can be just as effective as pain relief medicine such as ibuprofen and can help relieve symptoms such as nausea and sickness. 
  Important to note: It is recommended to limit your ginger intake. Do not over-consume ginger as this could cause stomach aches and heartburn.  

• Dark Chocolate  
  Finally chocolate makes it to the list! Dark chocolate has anti-inflammatory properties whilst providing the body with magnesium and iron.  
  Iron levels are naturally lower during the menstrual cycle, and this can cause systems of exhaustion and dizziness. So, enjoying some dark chocolate can help to boost iron levels during this time.  
  Magnesium can help ease muscle contractions and relax the muscles to help relieve the pain caused by period cramps. 

• Nuts & Oats  
  Nuts are a great source of protein, magnesium, and omega-3 fatty acids. Adding nuts or oats to smoothies or yogurt bowls is a great way to provide your body with extra nutrients.  

• Lemon Water 
  It’s said all the time but staying hydrated with water is always important. For an extra boost when you’re on your period add lemon slices to your water.
  Lemons are a rich source of Vitamin C. During your period the body may be losing red blood cells, but Vitamin C can help the body to absorb more iron and restore healthy red blood cells during this time. Lemons also have anti-inflammatory properties, and this will help to reduce inflammation and period camps.  
   Note: Drink a glass of lemon water first thing in the morning for a more effective result.  

• Chamomile Tea  
  Chamomile is great for helping soothe you to sleep, but it also has anti-spasmodic (spasms and cramps) and anti-inflammatory properties that can help relieve menstrual pain. A cup of tea before you go to bed might encourage a better night's sleep when you’re on your period.    

Seeking Help for Cramps  

Even though it has been told to us that period pain is normal, women still shouldn’t have to suffer. If you are experiencing severe pain or discomfort during your menstrual cycle, then seek medical help. Periods are a natural part of female life but that doesn’t mean you should suffer every time you are on your period. Don’t let anyone tell you that it is okay to suffer because you are on your period. It’s important to listen to your body and seek professional help if you are ever unsure, worried, or experiencing pain that is affecting your day-to-day life.