What To Eat On Your Period To Help Cramps

Get Help Relieving Period Cramps

How To Eat For Your Menstrual Cycle | You Versus Food | Well Good

If youve tried all the menstrual cramp treatments on this list and still have painful periods, or you want to know up front which options will work best for you, talk to your primary care doctor or OB-GYN.

At HealthPartners and Park Nicollet, our womens health doctors can prescribe stronger treatments for menstrual cramps that can go a long way to improve your quality of life during that time of the month. A little help from a doctor might be the best way to stop dreading your periods.

Extra Virgin Olive Oil

Results from animal studies indicate that the health-promoting compounds in extra virgin olive oil may also help reduce cramps.

Extra virgin olive oil retains more nutrients and antioxidants than processed olive oils, so its typically the best option.

Animal studies are an important tool in scientific discovery, but the results arent always the same for humans.

At the moment, there arent any studies involving humans that back up the claims that extra virgin olive oil can help reduce period pain.

However, extra virgin olive oil can be part of a healthy, varied diet, which is great for your overall health.

Final Thoughts Regarding The Foods To Eat During The Period Days

Women are the bringers of new life into the world, and the menstrual period are a part of that process. If you have a daughter, whos of an age where shes menstruating or about to start and struggling for Dysmenorrhea, share this information with her or with your niece and girlfriends.

P.S. Like and share this post with your peers to spread the love.

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Tip : If You Dont Suffer From Endometriosis Consider Natural Remedies Before Popping A Painkiller

Natural remedies for menstrual cramps, such as herbal teas or heating pads as well as can effectively help with period symptoms.

Also, reconsider the period product you use. Did you know that menstrual cups can shorten the days you have your period, make period cramps less agitating and help you feel more comfortable during your period?

Foods To Avoid During Your Period

Foods To Help Reduce Period Pain  Eat Love Move Nutrition &  Wellbeing ...

While some foods might be helpful to eat during your period, you may want to limit foods high in saturated fats, processed sugar, and salt.

Evidence suggests that these foods may worsen cramps and other period-related discomforts.

Foods to limit include:

You could also consider limiting your caffeine intake. For some people, caffeine can lead to gastrointestinal discomforts, such as bloating or diarrhea.

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Fatty And Fried Foods

Your period pain and symptoms may be linked to acute inflammation in the body, which can be measured by checking levels of C-reactive protein in your liver. As one study found, middle-aged women who had higher CRP levels also had a 26 to 41 percent higher risk of PMS symptoms like abdominal cramps, back pain, breast pain, bloating, cravings, and weight gain.5 And while this study was limited to a certain age group and further research on a wider demographic is needed, inflammation otherwise too can have adverse implications for your health.

Consuming too much fatty foods, especially saturated fats and trans fats, can cause inflammation in the body.6 Steer clear of the following during your period however tempted you are!

Settle only for healthy fresh foods instead. Use a twist of lime or gentle spices, apple cider vinegar, and olive oil dressings or sauces to amp up the flavor.

Avoid: Animal Fats And Dairy

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Again, PGE2 is heavily linked to inflammation, so it would be wise to avoid the fats that stimulate its production throughout your entire menstrual cycleâand especially before your period.

That means limiting foods heavy in omega-6 fatty acids, such as dairy, meats, and other processed foods.

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Menstrual Munchies: How To Eat While On Your Period To Reduce Cramps

Anyone who experiences periods, especially in college, knows the struggle of having cramps. Eating foods that decrease inflammation in the body reduces cramping, but its hard to know what to eat to help yourself, especially when youre always on the go and subject to dining hall food.

Obviously, Im not here to tell you what you can and cannot eat. I am here, however, to recommend certain foods based on research and my own experiences. In a way, this piece is more for me to enforce healthy eating habits while on my period. Writing things down helps me. Ive struggled with severe period cramps and periods that prevent me from doing daily activities, going to doctor after doctor. I dont know what is wrong with me, and there isnt anything that can fix it. However, your diet and how you treat your body impacts how your body handles pain and other obstacles.

According to the Physicians Committee for Responsible Medicine, There is a connection between the food you eat and your bodys estrogen levels. Certain foods like animal products and anything with added oils increase levels of estrogen in the body. When you consume more estrogen-based foods, your uterine lining can become abnormally thick. During the menstrual cycle, your uterine lining breaks down. Because of the thickness of the uterine lining, more prostaglandins are created, leading to severe pain.

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Cave To Your Cravings

Reduce period cramps instantly | Period hacks every girl should know | ft. Chitra Singh

So yes, your unstable blood sugar and a dip in serotonin from low estrogen could add to those sugar cravings, but havent you noticed that youre way hungrier right before and when youre on your period? During PMS, our bodys basal metabolic rate naturally increases, so its completely normal to feel more hungry during this time of your cycle and more importantly, its *okay* to honor those hunger cues and eat more, Williams says.

The trick is meeting your cravings where they are, while supporting balanced blood sugar as much as possible, according to Williams. Sweets like chocolate can actually boost your serotonin , she adds, so lean into that: Have some chocolate-dipped fruit, whip up some dark chocolate and oat energy bits, or snack on some dark chocolate almonds throughout your period.

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Foods To Beat Cramps Bloating And More Pms Symptoms

Because all of the chocolate isnt the only option.

When PMS strikes , its totally normal to crave plenty of unhealthy indulgences. But rather give into all those double-pepperoni-plus-garlic-knots-please hankerings, try these nutrient-dense, RD-approved foods to stop cramps, fight bloating, boost your mood, and more.

These are both high in vitamin B6 and magnesium. Magnesium controls serotonin, the feel-good chemical that helps combat depression, says Lisa DeFazio, R.D., author of The Womens Health Big Book of Smoothies and Soups. Extra magnesium will improve your mood and minimize bloating.

Sauté a few handfuls of beet greens in olive oil and garlic and you have a powerful anti-bloat side dish, says Kayleen St. John, Executive Director of Nutrition and Strategic Development at Euphebe. Beet greens are one of the most potent sources of potassium, an electrolyte that helps restore fluid balance in the body and may impact belly bloat.

RELATED: 25 Foods That Banish Bloat Once and For All

Brewing up a cup of this potent tea can soothe the stomach and help to settle gas and pain from bloating, say Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., The Nutrition Twins. Although it sounds counterintuitive, the fluid will also flush excess bloat and help to release some of the fluid that the abdomen holds during that time of month.

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Keep Your Macros Balanced

As a runner, nothing will stop you from keeping up with your training plan. But since youre likely to feel more tired than normal, its important to fuel properly, says Rizzo. While everyones exact macronutrient breakdown will be a little different based on a number of factors, you should be mindful that youre not totally cutting one of them out or focusing solely on your favorite macro.

Carbs: Opt for whole grains, which have plenty of fiber to keep you full and provide long-lasting energy, Rizzo says. Whole wheat bread is a simple and easy choice, but so are oats, quinoa, brown rice, farro, sorghum, freekeh, popcorn, barleythe list goes on. Starchy root vegetables, like sweet potatoes, carrots, and beets, can also count towards your daily carb totals. And since theyre all high in vitamin A, eating them during your period could be extra smart: As you start shedding the lining of your uterine wall, your ovaries are producing more estrogen, Rizzo explains. That change in hormones can cause cramps and other uncomfortable symptoms, but vitamin A helps your liver process estrogen.

Healthy fats: Your hormone levels are out of whack the week before your period , says Rizzo. Luckily, those hormone levels recede when your period finally arrives, which can cause a shift in mood. Incorporating good fats into your diet, via olive oil, avocado, and nuts, for example, can help stabilize those mood swings.

Read Also: Period Only Lasted 2 Days Then Brown Discharge

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Start Hormonal Birth Control

Birth control can stop period pain if cramps are caused by a hormone imbalance. Balancing your levels of estrogen and progesterone helps thin the uterine lining so it sheds more easily. Hormonal birth control also regulates the length and frequency of your period. Some forms of birth control can completely alleviate period cramps by stopping your period altogether. Talk to your OB-GYN about birth control options, including the pill, birth control shot or hormonal IUD. Then, youll be able to choose the type of birth control that works best for you.

The Next Time You Are Experiencing Painful Menstrual Cramps Just Reach Out To These Common Foods And Ingredients On Your Kitchen Shelves And Help Manage Your Period Pain By Incorporating Them Into Your Daily Diet

Pin by Karina Cueva on DIY Remedies

Premenstrual syndrome is a combination of distressing physical, behavioural and psychological symptoms experienced by women and girls before the onset of menstruation and regress by the end of the period. Commonly experienced symptoms are weight gain, bloating, breast fullness, mood swings, headache, depression, cramp-like pain in lower abdomen, back and thighs and since these symptoms can be mild, moderate or severe in individuals, females are advised treatment depending on their severity.

Menstrual cramps or dysmenorrhea affects almost 70 per cent of women of child-bearing age in India. Characterised by painful cramps during the first few days of the period, dysmenorrhea can greatly impact womens daily activities but health and fitness experts insist that help can be as near as your kitchen since food is medicine and is deeply linked to our physical and mental wellbeing.

Asserting that there are certain dietary and lifestyle changes that can be helpful in reducing these symptoms, Dr Preeti Raheja, Gynaecologist at Connect and Heal, listed the foods that can ease PMS:

1. Bananas – Bananas are rich in Vitamin B6, potassium and magnesium. They can reduce menstrual cramps and bloating.

2. Green and leafy vegetables – Vegetables like broccoli, spinach and kale are good nutritional inclusions to diet during periods.

4. Oranges – Oranges are rich in magnesium, potassium and Vitamin C. They reduce fatigue and improve moods.

Options to be considered:

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Redefine The Good Stuff To Avoid Feeling Bad

When youre cramping and irritable, you just know that a hot fudge brownie sundae with extra fudge, nuts and whipped cream will make everything better. The problem is those sweet treats can significantly impact your insulin levels.

Foods that are really sugary and sweet will increase your insulin levels, and high insulin levels can cause imbalances in other female-factor hormones. Thats why you want to follow a low glycemic diet starting at least a couple of weeks before your expected period, says Dr. McClure.

If you eat a lot of carbs and sugar during your period, you might feel bloated or backed up. Women with polycystic ovarian syndrome might experience irregular periods which could lead to other complications. But when your blood sugar levels are going up and down, Dr. McClure says you might feel tired or get headaches frequently.

The other problem with that hot fudge brownie sundae comes from the added estrogens that can be found in some animal products such as dairy and oils. Estrogens, which can be found in some animal products and added oils, can cause your uterine lining to become abnormally thickened. Then, during your menstrual cycle, your body must create more prostaglandins to break down the lining. More prostaglandins translate to more pain. Thus, you also want to avoid foods that can increase estrogen levels in your body.

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Food That Helps: Ginger

This plant root tamps down inflammation in the body. This may help ease stomach and menstrual cramps. Scientists found that taking a ginger supplement during the first 3-4 days of your period can lower menstrual pain. Add fresh or dried ginger to your stir-fries and sauces. Or brew a tea with fresh ginger.

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Chow On Some Dark Leafy Greens

Losing blood every month also means you’re losing iron, which can make you feel sluggish and lethargic.

A big, juicy burger or steak may be an appealing way to consume iron if you eat meat. But for those who prefer plants, dark, leafy greens like kale and spinach are also vitamin powerhouses that are great sources of iron. If you’re getting tired of the leafy stuff, add some steamed broccoli for a crunchier contrast that also packs a nutritional punch.

Can I Drink Milk During My Period

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Dairy isn’t a smart choice. Dairy is a major part of a well-balanced diet, but eating too much cheese or consuming too many milk-based products on your period can cause your period cramps to worsen. In fact, dairy can lead to bloating, gas, and diarrhea, according to Healthline. So, play it safe and skip the ice cream.

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Food Intolerances Dont Get Along With Period Cramps

Forgive us for stating the obvious, but its worth a mention. Anything that disagrees with you during the rest of the month will probably make your cramps worse. If youre a tad lactose intolerant, you might see your period as the perfect time to reconnect with Ben and Jerry. But hold your horses. Because that Phish Food will probably add to the nausea, cramping, and irritability that youre probably already experiencing.

How Does Eating Citrus Affect Your Period

As mentioned, water with a twist of lemon increases your vitamin C intake and helps you stay hydrated. Fresh-squeezed juices and blended smoothies are awesome foods to eat on your period as long as you minimize the sugar content. Fruit contains plenty of natural sugars, so theres no need to add more.

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What Foods Help With Period Cramps

Wondering what foods help with period cramps? Heres what to eat and what to avoid to feel better

You may be craving sugary treats and comfort food, but when it comes to what foods help with period cramps, this couldnt be a worse idea. The thing is, anything processed, salty or containing food additives is worth avoiding when youre menstruating, because these are inflammatory ingredients that can make cramps more painful.

Instead, you want to nourish your body with anti-inflammatory foods like berries, green leafy vegetables and tomatoes, as well as omega-3 foods including salmon, tuna and mackerel.

Eating enough lean protein is essential for overall health, and during your period, it could also help to keep you full and to avoid craving unhealthy foods. If you want to up your intake, then our guide to the best protein powder for women has some great options.

In this article we speak to the experts about the cause of period cramps, foods to eat and avoid, and handy lifestyle tips for easing pain.

Fats The Healthy Kind

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Fatty acids are the precursors of hormones, aka their building blocks.This means that good fats make good hormones, and bad fat makes bad hormones. If your hormone balance is off the charts, take a look at the kind of fats youre eating on a daily basis. Good fats can be derived from olive oil, avocados, walnuts, pumpkin seeds, flax seeds, and salmon . Salmon also contains vitamin D, omega-3 fatty acids, and iron, which also contributes to alleviating menstrual pain.

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List Of Top 6 Food To Eat During Period

Bananas

Bananas are great to deal with menstrual cramps.

Bananas are the best food to eat during period.

They are high in fibre and a lot of magnesium. Magnesium is known to deal with period cramps and help ease bowel movements.

Adding to this, bananas are rich in Vitamin B6 and potassium making them a dependable food to cure menstrual cramps.

This also helps you deal with bloating and experience less pain.

Bananas are your go to option when you dont know what to eat on periods.

You can enjoy a banana smoothie too.

Top in some kiwis or pineapple to gear up the taste game especially when you dont know what to eat on period

Green Leafy Vegetables

Menstruation means losing blood every month and with that losing iron too.

This iron deficiency can make you feel lethargic and sluggish.

Food to eat during periods include green leafy vegetables like kale, spinach are rich sources of iron and the best way to include iron in the vegetarian diet.

These green leafy vegetables are one of the easiest and healthiest food to cure menstrual cramps.

If you want to add a twist, broccoli is the best one to rely on for some more nutritional punch.

Water

What food to eat on periods?

Why not drink water! While this might not sound like a comforting option, yet it is!

Keeping yourself hydrated prevents your body from retaining water.

This may help reduce some of your period related bloating.

If you cant drink water frequently, switch to water-based fruits like cucumber, watermelon, berries, etc

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