Say Goodbye to Period Pain: The Best Foods to Beat Menstrual Cramps
You're curled up in bed, clutching your abdomen, wondering why period cramps are so unbearably painful. As the discomfort pulses through you, a thought crosses your mind: "Just take the painkiller." But then doubt creeps in. If every woman endures this, maybe I should just grit my teeth and wait it out. Plus, do I really want to rely on medication for this?
Ladies, you are not alone. The reality is that there might be a way to alleviate those cramps without reaching for the medicine cabinet. Period cramps, known medically as dysmenorrhea, are a common monthly ordeal for many women. However, what you eat can significantly manage and even alleviate these cramps(references 1,2,6).
We'll dive into the causes of period cramps and explore what foods can help you feel better during that time of the month, as well as those to avoid during this menacing time.
What Are Period Cramps?
We don’t mean to patronise any of your here, we know you know, but it's just a way for us to start from the top.
Menstrual cramps, or dysmenorrhea, refer to the uncomfortable throbbing or cramping pains in the lower abdomen that occur just before and during your period1. For some women, the discomfort is merely annoying, while for others, it can be severe enough to interfere with daily activities for a few days each month(3). Not everyone experiences the pain the same but you are certainly not alone no matter where you are in the pain scale.
What causes this monthly disturbance?
Period cramps are primarily caused by the contraction of the uterus. These contractions are triggered by chemical compounds called prostaglandins, which are involved in pain and inflammation(2).
In addition to prostaglandins and uterine contractions, other factors can contribute to period cramps. Conditions such as endometriosis (where the tissue that lines the uterus grows outside of it) and fibroids (noncancerous growths in the uterine lining) can exacerbate menstrual pain(3,13).
For those of you that want to get a bit more technical here, a bit more detail below:
Prostaglandins
Prostaglandins are hormone-like substances produced by the uterine lining2. They trigger the uterine muscles to contract and shed its lining, a necessary process during menstruation. However, high levels of prostaglandins can cause more intense contractions and, consequently, more severe cramps9.
Uterine Contractions
Uterine contractions are an essential part of the menstrual process. When the uterus contracts too strongly, it can press against nearby blood vessels, reducing oxygen supply to the muscle tissue. This lack of oxygen causes pain and cramping7.
Foods That Help Reduce Cramps
Certain foods can help reduce inflammation and alleviate the severity of cramps, while others can exacerbate them(3). Even though we are more aware than ever that what we eat impacts our day to day, we don’t often associate it to our experience with our cycle and period. Understanding the connection between what you eat and how you feel during your period is a really helpful way to start to take control back of your period discomfort.
The good stuff
Inflammation can contribute to more severe menstrual cramps, but fortunately, some foods are anti-inflammatory and could help to reduce this response(3). You may even find if you had an easier month than usual that it was down to including more of these in your diet that period.
Magnesium is known for its muscle-relaxing properties, making it a valuable mineral for alleviating period cramps3.
Omega-3 fatty acids are essential fats shown to reduce inflammation and may help decrease the intensity of menstrual cramps(2,7,10).
Blueberries, strawberries, and blackberries are packed with antioxidants that help reduce inflammation2,5.
Dark Chocolate (at least 70% cocoa) is high in magnesium11, and a delicious treat.
Almonds, cashews, and peanuts are and excellent source(2,3).
Pumpkin Seeds, and chia seeds can easily be added to meals for an extra magnesium boost(2,12).
Spinach, kale, and other leafy greens are rich in magnesium, which helps relax muscles and reduce cramping(2,7,8,10).
Salmon, mackerel, and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties(7).
Flaxseeds are a powerhouse of omega-3s(12) and magnesium2.
Walnuts can provide a healthy dose of omega-3s(10).
Even writing this I initially thought ‘but I don’t want these things when I’m on my period’, I get it! The thing here is awareness, if you are feeling up for it, give it a go, we are not here to judge at OV, we just want you to have the knowledge to make your own informed decisions.
What foods to avoid for less painful periods
This isn’t going to be easy to hear as we know some foods offer a lot of comfort during a period but certain foods can increase inflammation and exacerbate menstrual cramps(3). It's best to avoid these when your period comes, at least.
Processed Foods: Foods high in trans fats and artificial additives can increase inflammation3.
Sugary Snacks: Excessive sugar intake can lead to inflammation and worsen cramps(1,3,6,10). We know this one sucks.
Caffeine: While it may be tempting to reach for coffee after an interrupted night sleep of cramps, caffeine can constrict blood vessels and increase cramping(10).
High-Fat Dairy Products: High-fat dairy products can contribute to inflammation and may worsen period cramps(6). Consider reducing your full-fat milk, cheese, and butter intake during your menstrual cycle(10).
Everyone is different though and we can have additional side effects from what we eat, not just menstrual symptoms. The best advice we can give here is to start being more aware of how food could affect you and therefore with that added awareness you might start to see what works, and doesn’t, for you.
Incorporating anti-inflammatory, magnesium-rich, and omega-3 fatty acid foods into your diet could help reduce the severity of cramps but you have to try it for yourself.
With these dietary adjustments, you can take proactive steps towards managing period pain and improving your overall menstrual health. We have some easy recipes to try on your next period to see if this can make a difference.
Here's to a more comfortable and manageable menstrual cycle!
We don’t want anyone reading this to dismiss your symptoms more though. If you are in pain you should certainly reach out to a GP. We know women’s symptoms are known to be dismissed and under studied, but there are specialists that can help and they are well worth seeking out. Our advice is just to provide options, but we know there is a lot more to this than we even know.
Check out our period day treat recipe
Dark Chocolate Chia Seed Pudding with Flax Seeds
This recipe includes some of the anti-inflammatory foods mentioned above. It includes antioxidant, omega-3s, and magnesium rich foods, perfect for the days you are on your period to reduce cramps. And, you can make this in advance of your period, on the day you can just reach for it from the fridge, guilt free.
Ingredients:
2 cups unsweetened almond milk
1/4 cup chia seeds
2 tablespoons ground flax seeds
2 tablespoons cocoa powder
1-2 tablespoons maple syrup or honey
1 teaspoon vanilla extract
50g dark chocolate (70% cocoa)
Blueberries, strawberries, or blackberries
Walnuts for topping with the berries
Recipe:
Prepare the mixture:
In a medium-sized bowl, whisk together the almond milk, cocoa powder, maple syrup or honey, and vanilla extract until well combined.
Add the seeds:
Stir in the chia seeds and ground flax seeds. Make sure they are evenly distributed in the liquid.
Set the pudding:
Add the mixture into your individual serving pots, cover and refrigerate for at least 4 hours, or overnight. This allows time for the chia seeds and flax seeds to absorb the liquid and thicken the pudding.
Prepare the chocolate and walnut topping:
Break the dark chocolate and walnuts into small pieces and store in a cool dry place till the morning
When ready to serve:
After chilling, stir the pudding well to break up any clumps. If the pudding is too thick, you can add a bit more almond milk to reach your desired consistency.
Top and enjoy:
Top the pots with the crumbled chocolate and walnut, and add some fresh berries of your choice and enjoy.
References
Aydın Kartal, Y. and Akyuz, E.Y. 2018. The effect of diet on primary dysmenorrhea in university students: A randomized controlled clinical trial. Pakistan Journal of Medical Sciences, 34(6), [no pagination].
BARNARD, N.D., SCIALLI, A.R., HURLOCK, D. and BERTRON, P. 2000. Diet and Sex-Hormone Binding Globulin, Dysmenorrhea, and Premenstrual Symptoms. Obstetrics & Gynecology, 95(2), pp.245–250.
Ciołek, A., Kostecka, M., Kostecka, J., Kawecka, P. and Popik-Samborska, M. 2023. An Assessment of Women’s Knowledge of the Menstrual Cycle and the Influence of Diet and Adherence to Dietary Patterns on the Alleviation or Exacerbation of Menstrual Distress. Nutrients, 16(1), pp.69–69.
Cooper, A. 1985. Notes for My Daughter on Premenstrual Syndrome - ProQuest. www.proquest.com, 2(2), [no pagination].
Diaconeasa, Z., Iuhas, C.I., Ayvaz, H., Rugină, D., Stanilă, A., Dulf, F., Bunea, A., Socaci, S.A., Socaciu, C. and Pintea, A. 2019. Phytochemical Characterization of Commercial Processed Blueberry, Blackberry, Blackcurrant, Cranberry, and Raspberry and Their Antioxidant Activity. Antioxidants, 8(11), pp.540.
Fjerbaek, A. and Knudsen, U.B. 2007. Endometriosis, dysmenorrhea and diet--what is the evidence? European journal of obstetrics, gynecology, and reproductive biology, 132(2), pp.140–7.
Harel, Z. 2002. A Contemporary Approach to Dysmenorrhea in Adolescents. Pediatric Drugs, 4(12), pp.797–805.
Kumar, D., Kumar, S. and Shekhar, C. 2020. Nutritional components in green leafy vegetables: A review. Journal of Pharmacognosy and Phytochemistry, 9(5), pp.2498–2502.
Lundström, V., Gréen, K. and Wiqvist, N. 1976. Prostaglandins, indomethacin and dysmenorrhea. Prostaglandins, 11(5), pp.893–904.
Mahannah, K. 2018. How to Treat Period Cramps Naturally: Food as Medicine. [Accessed 18 May 2024]. Available from: https://drkathleenmahannah.com/blog/how-to-treat-period-cramps-naturally
Maharani, S.I., Pramono, N. and Wahyuni, S. 2017. DARK CHOCOLATE’S EFFECT ON MENSTRUAL PAIN IN LATE ADOLESCENTS. Belitung Nursing Journal, 3(6), pp.686–692.
Rani, R., Kumar, S. and Yadav, S. 2021. Pumpkin and chia seed as dietary fibre source in meat products: A review. ~ 477 ~ The Pharma Innovation Journal, 10(1), pp.477–485.
Uimari, O., Nazri, H. and Tapmeier, T. 2021. Endometriosis and Uterine Fibroids (Leiomyomata): Comorbidity, Risks and Implications. Frontiers in Reproductive Health, 3, [no pagination].
