For many women out there, period cramps can be a monthly challenge. While there’s no one-size-fits-all solution, tweaking your diet may offer some relief. 

“Certain fruits and vegetables, such as pomegranate, beetroot, and green leafy vegetables like spinach, kale, cauliflower, broccoli, and cabbage, can assist to manage iron deficiency during menstruation. Citrus fruits high in vitamin C, such as oranges, lemons, strawberries, and amla, can be added to the diet since they function as natural antioxidants, neutralising the free radicals that cause period cramps in the body. Legumes, nuts, and nutritious grains can also help relieve cramps,” said Amisha Nakra, senior Dietitian at Diet2nourish. Here’s a guide on dietary adjustments that may help mitigate period cramps:

Incorporate Omega-3 Fatty Acids

According to Ms Nakra, menstrual discomfort can be lessened by the omega-3 in fish oils, which has an anti-inflammatory effect. Omega-3 fatty acids support your health in a variety of important ways. In addition, these include keeping healthy vision, minimising your risk of developing chronic illnesses such as heart disease, and improving cognitive performance.. Omega-3s can help reduce inflammation, potentially easing menstrual pain.

Also read: Longing Leg Cramps At Night? Know The Causes And Treatment

Magnesium-Rich Foods

Magnesium is known for its muscle-relaxing properties, which can be beneficial for alleviating cramps. Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet.

Hydration with Herbal Teas

Staying hydrated is crucial, and herbal teas like chamomile or ginger may have anti-inflammatory and soothing effects. Warm beverages can also help relax tense muscles.

Limit Caffeine and Salt Intake

Caffeine can contribute to vasoconstriction and may exacerbate cramps. Additionally, high salt intake can lead to water retention. Limiting both caffeine and salt may help reduce bloating and discomfort.

Calcium Sources

Calcium-rich foods, such as dairy products, leafy greens, and fortified plant-based milk, can help ease muscle contractions. Ensure adequate calcium intake throughout the menstrual cycle.

Follow Seed Cycling 

“Seed cycling is the practice of consuming specific seeds during the two major phases of your menstrual cycle (follicular and luteal) to promote a healthy balance of oestrogen and progesterone levels. It is a gentle and all-natural way for managing period pains and resuming menstruation if it is absent,” said Ms Nakra, adding, seed cycling is the practice of eating flax seeds, pumpkin, sesame and sunflower seeds at different periods of the month in order to regulate hormones.

Complex Carbohydrates

Opt for complex carbohydrates with a low glycemic index, such as whole grains, legumes, and vegetables. These foods provide a steady release of energy and may help stabilise mood and reduce cravings.

Herbs and Spices

Some herbs and spices are believed to have anti-inflammatory and pain-relieving properties. Consider adding turmeric, cinnamon, and ginger to your meals for their potential benefits.

Adequate Iron Intake

Iron-rich foods, including red meat, poultry, beans, and leafy greens, can help prevent iron deficiency, which is common in menstruating individuals. Low iron levels may contribute to fatigue.

Also read: Add These Foods In Your Regular Diet To Prevent Muscle, Leg And Joint Cramps

Probiotics for Gut Health

Probiotic-rich foods like yoghourt, kefir, and fermented vegetables promote a healthy gut. A balanced gut microbiome may positively influence overall well-being.

Avoiding Trigger Foods

Some individuals may find relief by avoiding certain trigger foods, such as high-fat or high-sugar items. Pay attention to your body’s response to different foods and adjust accordingly.

While dietary adjustments can contribute to managing period cramps, it’s essential to adopt a holistic approach. Regular exercise, stress management, and sufficient sleep also play vital roles in menstrual health. Keep in mind that everyone’s body is unique, and what works for one person may not work for another. If period cramps are severe or persistent, it’s advisable to seek advice from a healthcare professional for a thorough evaluation and personalised recommendations.