Can you name the best foods to relieve menstrual cramps? For many women, this is an important question, especially for those who want to address their time of the month as naturally as possible. After all, you probably already use plastic-free, organic menstrual products. Why not take it a step further and treat your menstrual cramps naturally?
What should you stock up on as your period approaches? We have some suggestions. Combine these foods whenever possible to boost your benefit!
Read about 7 shocking ways menstruation impacts people and Mother Earth
Bananas
Besides being a great source of potassium, which helps reduce muscle pain and bloating, they also have a high concentration of the mineral boron. Boron has been shown to reduce menstrual pain. In addition, bananas are highly portable. Enjoy them at home, while commuting, at the office, while walking—anywhere!
Brown rice
Brown rice is a good source of vitamin B6, a nutrient that can help reduce bloating and thus also ease menstrual cramps. The fiber in brown rice also can help prevent constipation, an annoying complaint of many women during their period.
Dark chocolate
Similar to bananas, dark chocolate is a super source of potassium for muscle relief. Who can’t also use a little sweetness during their period, huh?
Eggs
Eggs provide vitamins D, E, and B6, all of which have been shown to help relieve symptoms of menstruation. Be sure to choose free-range organic eggs.
Flaxseed oil
Flaxseed oil is an excellent source of omega-3 fatty acids, a substance that has been shown to ease symptoms of PMS. In a 2018 study, for example, experts found that the use of omega-3 supplementation provided significant relief from premenstrual symptoms and activities and also improved quality of life.
Ginger
Whether you add ginger to your food, enjoy ginger tea, or take ginger supplements, you’re likely to experience relief from inflammation and pain associated with menstrual cramps. As an added benefit, ginger can ease any nausea or upset stomach you may feel during your period as well.
Read about the health benefits of ginger
Leafy greens
Kale, collards, mustard greens, spinach, and other leafy greens provide calcium, which helps with muscle tension. Choose lots of greens also for their iron content, especially if you have a heavy menstrual flow. Low iron levels can result in dizziness, fatigue, and pain.
Pineapple
This tropical fruit is an excellent source of manganese, which can help reduce cramps and other uncomfortable symptoms of menstruation. Manganese also can help reduce inflammation. Pineapple also contains the enzyme bromelain, which aids in muscle relaxation. Other nutrients in pineapple that can be helpful are vitamins C and B1 s well as copper.
Salmon
This fatty fish is rich in omega-3 fatty acids, which assist in relieving menstrual cramps. Salmon is also one of the few good food sources of vitamin D, which is necessary to help absorb calcium. Vitamin B6 also is found in salmon, and this nutrient can help stop mood swings.
Turmeric
The curcumin in this popular spice is a potent anti-inflammatory. Research shows that use of curcumin helps relieve symptoms of premenstrual syndrome. If turmeric or curcumin are not to your liking, there are supplements available as well.
Water
Technically water is not a food, but it is so important for relieving menstrual cramps, we had to mention it. Although it may sound crazy, you need to drink more water during your period to help relieve cramps and bloating. Sip on water with added lemon, cucumber, or peppermint throughout the day if plain water doesn’t appeal to you.
Bottom line
It’s easy to find foods to relieve menstrual cramps. You may need to make a slight adjustment in your diet, but the benefits will be worth it! Have you ever noticed relief from menstrual cramping when you’ve changed what you’re eating? Let us know!
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