Menstrual cramps are
sometimes too awkward for you, right? It creates lots of problems that disable
you to perform your daily activities. You take drugs to ease your cramps but
get no output as you want! So what can you do to relieve your period cramps?
Think about some foods, which
are helpful to ease period cramps. You must avoid some foods during your period
too! Let’s find out what to eat on your period to help cramps and
what foods should you avoid.
What to eat on your period to help cramps
1. Oranges to relieve menstrual cramps
Oranges are full of healthy goodness, and a good choice to help with menstrual cramps. Oranges are rich in vitamins (C and D), essential antioxidants, dietary fiber, and contain minerals like potassium, magnesium etc as well.
As oranges do not contain any saturated fats and low in calories, they are always a good option for healthy meal.
can take 2-3 oranges per day to get some relief from menstrual pains.
2. Lemons help with period cramps
Lemons offer numerous health benefits because they contain a lot of vitamin C, dietary fibers, antioxidants, and some essential oils. During the menstrual cycle, you lose extra bloods. By consuming lemons, you’re ingesting more vitamin C into your body that helps in boosting the absorption process of iron from the foods just taken. Moreover, the dietary fibers available in lemons are excellent for muscle spasm.
3. Smoothies to relieve menstrual cramps
Smoothies, that contain high amount of dietary fibers, iron, and magnesium, can be a good choice during your periods. This is because these minerals help your body get relief from fatigue and cramps.
Note: Smoothies are great for after dental surgery period as well.
Some familiar anti-cramping fruits and veggies to include into your smoothies are banana, pineapple, cantaloupe melon, watermelon, berries, cucumber, leafy greens etc.
Learn here about what to eat after wisdom teeth removal.
4. Eat bananas during your period
are most popular foods and a great option during the menstrual cramps. Bananas
contain a good amount of fiber, magnesium, potassium, vitamins etc.
During the menstrual cycle, you typically experience low bowel movement that may cause constipation and bloating. As bananas are fiber-rich, they help your body prevent water retention and keep you away from bloating. To increase bowel movement and help with bloating, you may eat one or two bananas per day.
this post about what foods to eat when you’re constipated and bloated.
Bananas are great for muscle cramps and menstrual cramps. The minerals and vitamins available in bananas help relax your muscles and avoid cramping. By adding a banana to your daily meal, you may stay away from headaches and irritation!
5. Eat pineapples
Delicious fruit pineapple contains few vitamins (B1, B6, and C) and minerals like manganese and copper. Pineapple also contains an anti-inflammatory enzyme namely bromelain. These nutrients have made pineapples such a great one, which help relax all of your muscles, help with bloating, fight menstrual pains, and work as a mood booster.
6. Eat watery food watermelon
retention is a main cause of period cramps, and therefore, ingesting more liquid
or watery foods into your body during the period is significant.
Watermelons are water-based food that contain water-soluble vitamins vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B-6 (pyridoxine), and vitamin B9 (folate). Watermelons are packed with minerals like copper, potassium, manganese, magnesium, zinc, phosphorus, etc.
most of these minerals help with menstrual and muscle cramping.
eating watermelons, you’re helping your body to quickly hydrate, for sure.
7. Think about leafy green vegetables
greens are rich in several vitamins and minerals, which have positive calming
effects on menstrual cramps as well as muscle pains.
green vegetables are must-have type things to add to everyday meal because of
their diverse nutrient value. They help boost immune system, ease period pains,
and increase iron absorption (most important during your period).
8. Go for broccoli
During the menstrual cycle, you should go for fresh broccoli.
But why? This is because broccoli is one of the best water-based foods, and it
contains about 90% water!
Broccoli also contains iron and fiber, which can help with menstrual
pains as well as stomach pains.
9. Take oatmeal
Oats are nutritious and delicious whole grains that contain anti-cramping vitamins and minerals (manganese, zinc, magnesium, molybdenum), and also beta-glucan fiber. If you’re experiencing menstrual pain, make a delicious oatmeal recipe for your breakfast.
are good for better mood as well.
may mix oats together with milk (or water), salt and butter, and then boil on a
10. Drink enough water
your period, you lose both water and blood that makes you dehydrated. And this problem
has negative effects on muscles relaxing, cramping, bloating and many more!
enough water helps ease your cramps, reduce bloating and constipation. So, drink
plenty of water and stay hydrated to overcome many other common problems.
11. Eat foods that contain calcium
Foods rich in calcium help relieve period cramps and relax
your muscles. By eating organic calcium-rich foods like nuts and seeds, you’re in
a more easy-to-go situation during the period. Calcium is an important mineral
when it comes to maintaining your muscles.
12. Add cold-water fishes to your diet
fish, for example salmon, can be a good option to ease cramps.
Salmon fish contains plenty of omega-3 fatty acids, vitamin B6, and vitamin D. (Read this post about vitamin D deficiency signs)
these nutrients normally found in cold-water fishes have anti-inflammatory properties,
which help you with menstrual cramps and reduce bloating.
13. Dark chocolate to relieve cramps
chocolate normally contains fiber, magnesium, and potassium. All these ingredients
work to relax your muscles and help with period cramps.
14. Add hummus to your diet
key ingredients used to make hummus are chickpeas, tahini, garlic, olive oil,
and lemon. They contain dietary fiber, vitamins, protein, and minerals. Because
of having anti-inflammatory contents, hummus can help with menstrual pains.
15. Tea can help with cramps
list of foods and drinks regarding what to eat
on your period to help cramps will not be complete without tea! Yes, you read it right.
tea, raspberry leaf tea, and chamomile tea- all can help with menstrual cramps.
All these tea have anti-inflammatory properties. But don’t take caffeine.
Besides easing menstrual pains-
- Ginger tea also helps with bloating
- Chamomile tea helps with muscle spasms
Now, you’ve an idea about some good foods to eat during period to avoid cramps. Eat the above-mentioned foods in addition to your regular diet and take enough rest. Enjoy a happier period.
Are you thinking about IUD insertion? Then check this post first.
Foods to avoid during period cramps
Some foods can make your menstrual cramps even more worse. So avoid the following foods during your period.
- Avoid fried foods: All fried foods usually create indigestion and trouble your stomach, making your period cramps worse.
- Avoid canned foods: Canned foods are refined products with some preservatives that increase cramping as well as bloating.
- Avoid peas and beans: Peas and beans are NOT good foods to eat when you’re in your menstrual cycle, as they can trouble your stomach.
- Say NO to dairy products: Dairy products contain inflammatory ingredients that will increase your muscle and menstrual pain.
- Don’t eat fatty foods: Fatty foods can increase menstrual cramps as well.
Which one is the best food or drink that eases your period cramps? Share it with us on facebook.
Are you still facing uncomfortable issues with severe cramping? Please consult a skilled gynecologist as soon as possible.