How Does Food Relieve Period Cramps Fast?

Menstrual cramps are uncomfortable but, in general, a harmless side effect of menstruation. Some people suffer from bad stomach and back pain, headaches and diarrhea while some don’t even notice their period, except the bleeding. If you are not one of those lucky for whom menses don’t constitute more than emptying the cup, you can ease menstrual pain either through medication or other ways. Usually, the pain can be relieved by painkillers, exercise and, for example, a hot water bottle on the stomach. However, many people don’t remember to pay enough attention to their diet when the bloodiest days of the month are making inroads.

So what should you do when the first thing you want to reach for is that slice of pizza, cake, or donut? (We’ve all done that!). We hate to be those people, but nutrition and eating healthy really is important, especially when you’re trying to combat menstrual cramps. Yes, your brain might believe that slice of junk will make you feel better, but in the end, it will only make you feel worse.

We’ve put together a handy little list that will help you ease menstrual cramps FAST. 

Before and during periods pay particular attention to getting enough of these nutrients:

Magnesium and vitamin B6

The uterus is a muscle, and when contracting during menstruation, it may go over to the state of lactic acid just like other muscles do. Magnesium is an effective aid in the treatment of muscles and gives relief to uterine cramping pains. You can get magnesium and vitamin B6 for example from vegetables, fish, nuts, and almonds. Try to also incorporate more magnesium into your diet, by eating cashews, soybeans, spinach, avocado, bananas, pumpkin seeds, dark chocolate — THE LIST IS ENDLESS! Magnesium supplements are also a great option. 

Healthy fats

Fatty acids are the precursors of hormones, like their building blocks. This means that good fats make good hormones, bad fat makes bad hormones. If your hormone balance is changing radically, it is advisable to pay attention to the matter. Good fats can be derived from walnuts, pumpkin seeds, flax seeds, olive oil and salmon. Salmon also contains vitamin D, omega-3 fatty acids and iron which also contribute to alleviating menstrual pain. 

Vitamin E

Vitamin E has been shown to reduce menstrual cramps and the amount of leakage. Nuts and seeds, vegetable oils and avocados are good sources of vitamin E. Also sunflower seeds, broccoli, spinach, almonds (we’re seeing a trend here…), Brazil nuts, asparagus, hazelnuts, and leafy greens are all foods high in vitamin E that would be great to eat during your period. 

Zinc

Also, zinc has been found to relieve PMS, menstrual cramps and swelling. Add zinc to your diet a few days before the start of menstruation. Please note that zinc requires vitamin B6 to be absorbed, so be sure that the food you eat contains enough vitamin B6. Good sources of zinc are red meat (especially beef), seafood, dairy products, whole grain cereals and green vegetables, especially peas, asparagus and spinach. If you eat a plant-based diet, it’s harder to absorb the zinc from plants, so a good alternative would be zinc supplements! 

Also remember!

Calcium, whole grain products and fruits are an important part of a healthy diet and contain plenty of vitamins and trace elements that relieve painful periods.

PLUS, DON’T FORGET TO DRINK WATER 

Stay hydrated! Drinking 6-8 glasses of water a day will help reduce bloating. While you’re at it, stay away from sugary and salty foods/drinks during your period. 

Want to know more ways to ease your period cramps? We have six easy tips you can follow to make your period a little more bearable.