Is menstrual pain serious? What to eat to reduce cramps

When you’re experiencing period pain, your instinct might be to curl up in the fetal position and order the greasiest takeout you can find. There’s no shame in getting your period, but the problem is that your go-to order may actually worsen the intensity of your period cramps.

The impact of food and inflammation

“What you eat is absolutely able Pain factors that influence monthly bleeding,” says Alisa Vitti, an expert in functional nutrition and female hormones and best-selling author. woman code and in FLOthe creator of the loop synchronization Ⓡ method. Eating certain foods during your period can increase inflammation throughout the body and disrupt levels of spasm-regulating substances called prostaglandins, she says.

Vitti explains that if a person has higher levels of inflammation and an imbalance of prostaglandins, they are more likely to experience period pain and period cramps. But on the other hand, certain foods have anti-inflammatory properties, so eating them will reduce pain overall, she says.

Next, read on for a list of the best and worst foods for period pain and other symptoms. The preceding knowledge will enable you to choose foods that support your cycle rather than making your discomfort worse.

Foods to ease menstrual cramps (aka severe menstrual cramps)

1. Nuts and seeds

Your period is the best time of month to increase your daily intake of healthy fats. Eating foods containing omega-3 fatty acids will help increase the levels of linoleic acid in the body. Vitti explains that this, in turn, increases the production of two prostaglandins (called PgE1 and PgE3) that help balance levels of the “cramp-causing” prostaglandin (called PgE2).

No luck picking the perfect avocado? Don’t worry, there are some choices you don’t need to make

Have a green thumb. “Flax seeds, pumpkin seeds, sunflower seeds and sesame seeds are all good options,” says Vitti. All these seeds and nuts make a delicious snack on their own. Another option is to make a period-friendly trail mix using all of the above seeds and nuts, plus a hint of chocolate. You can also incorporate HUM’s Omega the Great into your daily supplement for an extra dose of omega-3 fatty acids. It’s made from ultra-pure premium omega-3 fish oil with the ideal ratio of omega-3 EPA + DHA.

2. Canned fish

Canned fish is an often overlooked source of omega-3 fatty acids. Salmon and sardines are rich in this antispasmodic ingredient, Vitti says.

Canned fish can be eaten directly. But you can also whip them up with mayonnaise or Greek yogurt, or spread them out on crackers.

3. Fruit

When it comes to a period pain diet, increasing your intake of foods with anti-inflammatory properties is key. No other food group can do this quite There are also fruits.

A 2028 study published in Public Library One The magazine found that eating a vegetarian diet – which is naturally higher in anti-inflammatory fruits than the standard American diet – can reduce menstrual cramps and pain. Other research shows that a Mediterranean diet, which prioritizes fresh fruits and vegetables, is also associated with reduced menstrual cramps.

If this bit of information is enough to inspire vegetarians or Mediterranean people, go for it—as long as your health care provider gives you the green light. But you can also get the pain-relieving benefits of fruit by making an effort to eat more oranges, bananas, strawberries, etc. without having to drastically change your diet plan.

4. Dark leafy green vegetables

When your period comes, do yourself a favor and fill your produce drawer with kale, spinach, Swiss chard, bok choy, and any other seasonal leafy greens.

These dark green vegetables are rich in iron, some of which the body loses during monthly bleeding. According to the World Health Organization, consuming such iron-rich foods can help increase iron stores and reduce the risk of anemia and iron deficiency. Given that the loss of iron in the menstrual blood can lead to more fatigue during this period, eating these foods can help avoid (additional) episodes of low energy.

Good news: Increasing your intake of dark leafy greens doesn’t mean you need to start eating kale like cows eating grass. Mixing them with frozen fruit into a green smoothie or juice will help hide their earthy flavor. You can also sauté vegetables in a little olive oil, massage them with lemon to break up their delicious texture, or add them to homemade soups and stews.

5. Water

Okay, okay, okay, water may not be a food per se, but no list of what to eat (or drink!) to reduce period pain would be complete without water.

Dehydration is a common cause of cramps—including menstrual cramps. In fact, research shows that the intensity of menstrual cramps is greatly affected by hydration levels. A 2021 study published in the journal BMC Women’s Health The study found that women who intentionally drank 7 or more glasses of water during their period reported fewer PMS symptoms than those who did not increase their water intake. Drinking enough water can also help reduce the risk of period-related headaches and reduce the levels of water retention that often occur during menstruation.

If you struggle to drink 6 to 8 glasses of water per day, consider choosing decaffeinated iced or hot tea.

Foods to avoid when relieving period pain

1. Rapeseed oil

While omega-3 fatty acids can improve menstrual pain, omega-6 fatty acids can make it worse. What’s the reason? “When there are too many omega-6s, the body produces more PgE2, which causes cramps,” says Vitti. “The culprit of excess omega-6 fatty acids is often too much canola oil,” she says.

Canola oil is hidden in many condiments and snacks in your pantry, including salad dressings, chips, and crackers. Many restaurants also use canola oil instead of olive oil when cooking because it is cheaper. If you’ve resolved to eliminate certain foods from your diet in the name of reducing period pain, give your pantry a fresh look.

Also, if you choose takeout during your period, choose foods that are not fried or stir-fried to reduce the amount of canola oil. You can also ask them to substitute olive oil with your meal.

2. Red meat

“Red meat contains an omega-6 fatty acid called arachidonic acid, which causes overproduction of the PgE2 prostaglandin,” says Vitti. So, she says, reducing your red meat intake — or avoiding it entirely — can help reduce period symptoms, like cramps.

If red meat is in your diet, Meatless Monday is a great place to start. From there, you can gradually reduce your intake by switching to protein-rich alternatives such as chicken, turkey, fish, and pork. On days when time is of the essence, rotisserie chicken or precooked frozen shrimp from your local grocery store are healthy, time-saving options.

To maintain healthy iron levels while cutting back on burgers, try increasing your intake of dark leafy green vegetables or talk to your healthcare provider about iron supplements.

3. Dairy products

During your period, your instinct might be to drag a pint of ice cream to bed and eat it while you watch gilmore girls Replay – But too much dairy may not be doing you any favors. Much like red meat, dairy products contain high proportions of arachidonic acid, which can increase levels of the chemical that causes cramps, Vitti said. Consuming too much dairy can also cause bloating and diarrhea, which can worsen the gastrointestinal symptoms you already experience during your period.

Partners offer a variety of dairy-free ice cream alternatives, including coconut milk ice and sorbet. If you’re really craving something cold, you might also consider eating frozen bananas. To add sweetness to a potassium-rich snack, you can dip nanner in chocolate or organic peanut butter.

4. Alcohol

Hate to break it to you, but your period and alcohol are as perfect as Taylor Swift in Matt Healy. Drinking alcohol has been shown to have an inflammatory effect on the body, which can exacerbate any aches or pains you feel throughout your cycle. Alcohol can also cause dehydration, which can worsen the headaches, fatigue, or bloating that are common this time of month.

Water is definitely the best drink to drink during menstruation and is the ideal substitute for alcohol. If even squeezing some lemonade doesn’t quench your thirst, you can try ginger drinks, low-sugar hot chocolate, green drinks, bone broth, or fruit smoothies.

Best Supplements for PMS

Now that we’ve learned about helpful tips for easing possible period problems, there’s one daily habit we can’t miss and that’s taking HUM’s SOS PMS gummies. The first delicious gummies to combine clinically tested chasteberry extract, 50 mg of anisin standardized to 1.5%, and vitamin B6 to relieve PMS symptoms and maintain healthy hormonal balance + Cranberry Supports urinary tract health. This is a must for us, would you like to try it?

When to talk to a health care provider

If your period symptoms are negatively affecting your quality of life, or you describe period pain as “unbearable,” “painful,” or “unbearable,” it’s time to contact a health care provider. Period pain may be common; no Researchers at Oregon Health and Science University say this is normal. In some cases, severe period pain is caused by an underlying gynecological condition, such as endometriosis, uterine fibroids, infection, ovarian cysts, cervical stenosis or retroversion of the uterus, Vitti said. Although some of these cases can be passed help As with specific diets, most cannot be treated with dietary intervention alone.