Foods That Help With Menstrual Cramps

     

If you suffer from cramps during your period, or just before your period, regular exercise and a healthy diet can minimize the pain. In particular, certain foods can not only minimize cramps, but also provide other healthful benefits. While food on its own may not get rid of your cramps, they can help mitigate the pain of your menstrual cramps.

Whole Foods

Eat plenty of whole grains, fresh fruit and vegetables that include lots of calcium, such as kale or broccoli, and magnesium, such as spinach or nuts. Look for ingredients lists that don't use the term "enriched," as this is a sign of a grain product that isn't whole. Instead, look for grain products that include the terms "whole grain," or "100% whole wheat" in the ingredients listing.

Fresh fruit and vegetables are naturally already whole foods. Make sure to eat the skins where possible to avoid another menstrual issue, constipation. These foods will also help avoid the sluggishness and bloated feeling that typically accompanies cramps.

 

Flax Seed

Consider adding a flax seed supplement to you diet. "Fitness Magazine" reports that prostaglandin production can be a major factor in causing cramps. Flax seed minimizes the production of prostaglandins and can thus minimize the impact of cramps during your menses. A tablespoon or two per day can help with your cramps. Either blend it into your morning smoothie or sprinkle it over your morning cereal or yogurt.

Fish

Fish contains omega-3 fatty acids that have anti-inflammatory effects. Eating more fish around the time of your period can help minimize cramping as your body experiences the benefit of the omega-3s.

Avoid

One of the best ways to help menstrual cramps is to avoid certain foods, and eat smaller meals more frequently to avoid dips in blood sugar. Red meat and dairy products actually increases the potential for cramps as they aid the production of prostaglandins. Similarly, since moving around can help minimize cramps, avoid overly salty or fatty foods; they increase your feelings of sluggishness and can inhibit your plans of going to the gym