Best Foods for Menstrual Cramps or Period Pain
Many girls suffer from menstrual cramps. For 25 days a month we work hard on our diets and workouts. But all our efforts are in vain during those 5 days. We avoid consuming junk foods, but have them during these days as we feel fatigued and cannot stop our craving for such foods. Menstrual cramps can pose great problem when you have to go out for work or to the school and college. You can get relief from menstrual cramps by consuming certain foods.
Foods for Period Pain (PMS):
Beans and legumes:
During these days, our digestive system tends to become irregular. By including beans and legumes in your regular diet you can make sure that the digestive system functions properly. This is because they are rich in fibre. Make sure that you have them in the correct proportions. Too many beans can cause gas formation. Soak the beans in water overnight and then pressure cook the beans. Beans are rich in Vitamin B, which is good for flushing out the toxins from the body.
Complex carbohydrate-rich foods:
Consuming fruits, vegetables and whole foods are very beneficial for providing you relief during periods. These foods help in reducing your craving for sugar. Other complex carbohydrate-rich foods are apricots, oranges, pears, plums, artichokes, corn, cucumbers and carrots.
Women are required to consume 1200 mg of calcium as per the RDA. Kale, broccoli and yogurt are rich sources of calcium. So include them in your daily diet.
- You can have smoothies made with yogurt and fruits rich in antioxidants, like mangoes and papayas.
- Dili is also rich in calcium. You can add it your salad and dips as a flavouring agent.
- Try to include sesame seeds in your regular diet as they are also rich sources of calcium.
Try to avoid caffeine during periods because it can lead to painful cramps and bloating. Instead, you can have soothing chamomile tea and ginger-based water like peach and ginger water. Ginger water is also good for providing relief from the tummy problems created as a result of coffee beans.
According to research made, dark chocolate has the ability to reduce your craving for junk goods and helps in boosting the serotonin levels in your body. This in turn helps in preventing depression and fatigue. You can have one ounce square of dark chocolate during your periods.
Fenugreek seeds have a pungent-sweet flavour and they are very effective for getting you relief from menstrual cramps. You get them as whole and ground in most of the stores. It is better to buy whole seeds. If you prefer to have them in the powder form, you can grind them before you use. This is because they get stale fast once they are ground.
Nuts and seeds:
Nuts and seeds are rich sources of magnesium and are therefore good for getting rid of your cravings for chocolates and other junk foods. This way you can prevent bloating and other discomforts.
Eating pineapple daily is an excellent way to get relief from menstrual cramps. Pineapple contains bromelain, which an enzyme that has the ability to relax muscles and provide relief from menstrual cramps. However, most of the bromelain is present in the stem of pineapple, which is not as tasty as the flesh of pineapple. But it is still edible.
Salmon is a rich source of omega-3 and Vitamin D. Both these are very effective for providing you relief form menstrual cramps. So, try to consume salmon one week before your period to treat menstrual cramps. The anti-inflammatory properties of salmon help in keeping a check on your cramps and for reducing bloating. You can add some teriyaki sauce to salmon to make it tastier.
Vitamin C-rich foods:
Vitamin C is essential for determining the quality of the woman’s eggs and for supporting the reproductive system.
- Grape fruits and lemons are loaded with Vitamin C.
- Parsley is also a rich source of Vitamin C. When it is used in tea, it helps in providing you relief from muscle pains and aches.
Vitamin E-rich foods:
Foods rich in Vitamin E help in getting rid of PMS symptoms and are also good for your skin. Some of the foods rich in Vitamin E are avocados, egg yolk and help seeds.
Vitamin B6-rich foods:
This vitamin is great for reducing stress and helps in boosting your mood. It is also good for fighting against bloating. Oats, potatoes and bananas are rich sources of this vitamin.
Water is not a food, but it forms an important component in your period diet. Water has the ability to flush out the excess sodium in your body, which is responsible for bloating and migraines. If you do not like to drink plain water, you may consume it in other ways, like water infused with juice, vegetables and spices.
- Apple-cinnamon infused water can provide you with fibre and increase the rate of metabolism.
- You can also try to have lemon and cucumber infused water.
- Peach and ginger infused water is very effective for soothing tummy problems.
- Mango and ginger infused water is loaded with antioxidants.
Walnuts contain omega-3 fatty acids in high amounts. This provides anti-inflammatory and pain-relieving properties to walnuts. They are also rich in Vitamin B6 and contain some amounts of magnesium. Consuming walnuts regularly is very effective for treating menstrual cramps.
Consuming these foods help in providing you relief from menstrual cramps. Another thing to keep in mind is to avoid consuming excess of dairy products as they can trigger cramps. Try to avoid excess salt and sugar as these can cause bloating. Alcohol and red meat can also upset your tummy. Try to relax and wait for the day to pass off.