Period cramps can be very painful, uncomfortable and may get one fatigued, unable to move around and go through daily routines. It is very important at this time to make sure that you eat the right food that will assist by minimising your pain.
Below is a list of foods to try that may ease period cramps by Medical News Today.
Dark chocolate
Dark chocolate is both tasty and a good source of iron and magnesium. Eating enough iron can help prevent iron deficiencies. Menstruation causes iron levels to dip as a person loses blood and can cause anaemia in people with very heavy periods. According to the National Institutes of Health (NIH, people with heavy periods or menorrhagia lose significantly more iron per menstrual cycle than those with “normal menstrual bleeding.”
A 1 ounce serving of dark chocolate contains 3.4 milligrams (mg) of iron. This makes up about 19% of the recommended intake of 18 mg per day for adult females. Additionally, dark chocolate provides a magnesium boost. According to a 2015 study, individuals with magnesium deficiencies were more likely to experience severe PMS symptoms.
Fruits and Vegetables
While fruit and vegetables are a vital source of nutrients and fibre in anyone’s diet, they may be especially helpful during menstruation. A 2018 study of university students in Spain found that vegetarian diets and eating more fruits and vegetables corresponded to fewer cramps and reduced menstrual pain. This was true in several studies the authors discussed, but it did not appear to improve symptoms in people with endometriosis.
Fish and seafood
Salmon, tuna, sardines, and oysters are rich sources of omega-3 fatty acids. These nutrients can reduce inflammation in the body and may help tackle period pain. A study from 2012 looked at the effect of omega-3 supplementation on the intensity of menstrual pain in women aged 18–22 years old. One group took omega-3 supplements, while the other group received a placebo. The participants in the omega-3 group experienced a significant reduction in pain intensity. They also took fewer doses of ibuprofen to manage pain.
Also see: Best sleeping positions for period pain
