Being a woman is the best feeling in the world but when that time of the month rolls by the menstrual cramps can make us feel like disappearing. Besides the period cramps there’s also mood swings, lack of energy and all the emotional instability.
The pain that comes with menstrual cramps can be a mild discomfort or debilitating pain. Period cramps can affect our work life, social life and overall wellbeing making it impossible to enjoy one week every month. While over-the-counter pain relievers may be a quick fix, they often come with unwanted side effects. Thankfully, there are natural ways to reduce period cramps and ease the pain without relying on medication.
In this blog post, we’ll explore some of the most effective ways to reduce period cramps naturally, so you can find relief and enjoy a happier, healthier menstrual cycle. So, grab a cup of tea and let’s get started!
Foods to Eat
There’s a variety of different foods we can eat to help ease period cramps and other period symptoms in general. Here are the best foods to eat on your period:
Dark Chocolate
Dark chocolate is rich in magnesium which is known to relax muscles. Magnesium can also relieve aches making it an especially important mineral during periods.
Bananas
This fruit is a great source of fiber which will help with digestion and easier bowel movements. They also contain vitamin B6 and potassium both of which will help to reduce cramping and the horrible bloating that comes with periods.
Fish
Fish are rich in omega-3s and omega-3s are fatty acids that help to reduce period cramps by reducing inflammation. It is important to eat cold water fish for these benefits like salmon.
Chicken
Chicken is a great source of protein which helps to curb cravings of foods that may make your cramps worse like sweets. It is also a wonderful source of iron which helps during that time of the month especially if you’re anaemic. Both protein and iron are also factors in controlling period cramps.
Lemons
Lemons contain magnesium and calcium, both these minerals aid in reducing period cramps. You can put a teaspoon of pure lemon juice in a glass of warm water and have it in the morning to relieve some of the period pain.
Eggs
Eggs are a great food to include in your diet, they’re packed with many vitamins like vitamin D,E and B6. All these vitamins work together to reduce PMS symptoms and period cramps; vitamin D helping to reduce muscle pain and vitamin B6 reducing inflammation
Turmeric
Turmeric is known for its wide variety of benefits but it especially has amazing anti-inflammatory properties making it a great way to reduce period cramps. Boil about 250ml of milk add teaspoon of turmeric to it and enjoy. There’s a variety of other ingredients you can add to make it an even more beneficial drink. If you want an authentic recipe try out Swasthi’s recipe for Turmeric Milk (Haldi Doodh).
Foods to Avoid
Check out the foods you should avoid to have less period cramps:
Coffee
Coffee is a guilty pleasure of mine but in my post about the 15 best self-care ideas I wrote about the importance of not drinking it as soon as one wakes up. During your period it is especially important to steer clear of coffee as it can cause bloating and inflammation which can lead to more cramps than usual.
Spicy/salty Foods
Spicy/Salty foods will only make your bloating worse during your period and increase the period cramps you experience. Spicy foods can also cause an upset tummy or lead to diarrhoea and that’s the last thing we need during our periods!
High-Fat Foods
High-Fat foods like takeouts (Trans fat) can also cause inflammation like many other foods to avoid in this list. Inflammation can lead to worsened period cramps and PMS symptoms.
Red Meat
Red meat is high in prostaglandins and during our periods our bodies produce prostaglandins. According to ourhummingway.com prostaglandins are hormone-like compounds that, in the uterine lining, are produced from the endometrium as progesterone levels drop at the end of each menstrual cycle. This helps the uterus contract to shed its lining. This may seem like a good thing but too high levels of prostaglandins are known to cause of cramps and therefore since your body is already producing it you shouldn’t add more by eating red meat.
Refined Grains
It’s best to eat whole grains in general but especially just before and during your period. See, refined grains don’t have nutrients in them and they’re packed with hidden sugars which leads to increased inflammation. Refined grains also affect our appetites and make us crave more sugar.
Highly Processed Foods
Foods made with preservatives and added chemicals can make bloating worse because of the high sodium content. It causes increased water retention and can therefore make tummy pain worse.
Sugars
Sugar increases inflammation in our bodies. It’s a type of food we should definitely limit at all times but what makes it difficult during our periods is that we tend to crave it. Don’t fall into this trap as inflammation will only make period cramps worse.
Lifestyle changes to make for easier periods and less period cramps
Exercise
Exercise should be included in our daily routine. It’s a fundamental part of our lives, helping to shape us physically, emotionally and mentally. I can’t be the only one who gets a moment of intense clarity during a workout? When we exercise we release beta-endorphins and analgesia both of which will help to relieve period cramps and any other pain associated with periods.
Drink Hot Water
Drinking hot water in the morning will help to increase blood flow and relax the muscles. When our muscles are relaxed we reduce the amount of uterine contractions we would have had and therefore reduce the period cramps we have.
Sleep In the Foetal Position
If it’s the middle of the night and you can barely fall asleep try sleeping in the foetal position. This means sleeping on your side and tucking your knees into your chest. The most important thing is listening to your body, you might need to adjust depending on what feels better. If you’re bloated for example you might feel better sleeping on your back so try and see what feels the best for you.
Hot Water Bottle
The heat from the hot water bottle when placed on the lower tummy helps to relax the muscles of the uterus which increases the blood flow. When the muscles relax we have less uterine contractions which will help reduce the period cramps we feel throughout the week.
There you have it! What to eat, what to avoid and other tips for period cramps. At the end of the day, every single woman has a different experience with their menstrual cycle. Some of us can barely go about our day while others might not even have significant symptoms.
The important thing is to listen to our bodies in everything we do. Science might say that, in theory, something might help our period cramps but if it doesn’t agree with your body then don’t do it (or eat it). It’s not about being perfect, just being better than yesterday.
XOXO