List: Foods that help ease menstrual cramps

• Menstrual cramps differ from person to person as they may come before or during one’s periods

• The pain might be mild to others and severe to some depending on the severity of one’s cramps

Foods that help relieve period cramps
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While some people barely have any symptoms, others struggle to get out of bed thanks to menstrual cramping.

It isn’t uncommon to experience discomfort around your abdomen, lower back, and thighs when menstruating.

Many females experience other symptoms such as:

  • abdominal cramps
  •  headaches
  •  nausea
  •  back pains
  •  fatigue
  •  hot flashes
  •  bloating
  •  mood swings
  •  diarrhea

It’s important to note that some foods can lessen these symptoms and help ease your discomfort making you feel better without having to rely on medicine, while other foods can trigger them, making them worse.

Below is a list of meals that help:

1. Chamomile/ginger tea.

Chamomile tea is not only delicious but caffeine-free, and soothing.

It possesses anti-spasmodic properties which can help reduce menstrual cramps by relaxing the muscle and calming you.

It also acts as a hormone balancer which leads to more regular cycles.

Ginger has anti-inflammatory effects, which can soothe achy muscles and helps reduce nausea and vomiting.

2. Salmon

Salmon and other cold-water fish are rich in Omega-3 which helps to reduce inflammation.

This makes them good for general pain relief. 

Consuming iron will counteract the dip in iron levels that you might experience while menstruating.

They are also rich in Vitamin D which helps in the absorption of calcium and other nutrients that help make period pain more manageable.

3. Green leafy vegetables

It’s common to experience a dip in your iron levels during your period, especially if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness.

Green leafy vegetables such as spinach help boost your iron levels and cut down on these symptoms.

4. Milk

Milk and other dairy products such as cheese and yogurt are rich in calcium.

Calcium has been known to not only relieve menstrual cramps but also alleviate other period-related symptoms such as moodiness.

5. Oats.

Not only are they full of fiber but they’re also a good source of Magnesium and Zinc.

Magnesium can reduce cramps by relaxing blood vessels. They also bring about a feeling of fullness due to the fiber.

6. Eggs.

Eggs are packed with protein and are therefore suitable for when you’re menstruating because proteins are body-builders.

They also contain vitamins D, B6, and E which work together to fight off the symptoms of PMS.

7. Hot water.

Although not food, it is a common belief, backed by many people, that drinking hot water during your period helps to reduce cramps.

Drinking water, whether hot or cold, can reduce bloating during your period and alleviate some of the discomfort caused by it.

However, drinking hot water specifically can increase blood flow throughout your body and relax your muscles. This helps lessen cramps caused by uterine contractions.


Placing a hot water bottle on your lower abdomen or back also helps. 

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