Menstrual cramps, also known as dysmenorrhea, are a common occurrence for many women during their monthly menstrual cycle. The pain and discomfort associated with cramps can range from mild to severe. While over-the-counter medications are often used to help alleviate cramping, making dietary modifications can also help reduce the severity of cramps for some women. Certain foods have compounds that can make cramps worse, while other foods contain nutrients that can actually help improve cramping. Understanding how your diet affects your cramps can help you make better food choices leading up to and during your period.
What causes menstrual cramps?
Menstrual cramps are caused by contractions in the uterus triggered by prostaglandins, chemicals the body releases that induce muscle contractions. Higher levels of prostaglandins are associated with more severe menstrual cramps. The cramps occur as the uterus contracts to expel its lining during the first few days of the menstrual cycle. The pressure of these contractions can constrict blood vessels in the uterus, reducing oxygen supply to muscle tissue in the area and causing pain.
Foods that can make cramps worse
Foods high in saturated fat
Foods that are high in saturated fat, such as fatty red meats, full-fat dairy products, and fried foods have been shown to increase inflammation and prostaglandin levels, which can worsen cramps. Avoiding these foods in the days leading up to your period can help reduce cramping.
Foods high in salt
A high sodium intake causes the body to retain water, which can lead to bloating and cramping during your period. Reducing sodium intake by avoiding salty foods like chips, pretzels, and frozen meals can help prevent fluid retention and cramping.
Caffeine
Drinking beverages with caffeine, such as coffee, tea, and soda may increase cramps in some women because caffeine causes smooth muscles like the uterus to contract. Limiting caffeine intake during your period can help alleviate cramping.
Alcohol
Alcohol causes dehydration and can increase blood flow during menstruation, both of which can worsen cramps. Avoiding alcohol in the days leading up to and during your period is recommended.
Foods that can help improve cramps
Ginger
Ginger contains anti-inflammatory compounds called gingerols that can help reduce the production of prostaglandins associated with menstrual cramps. Consuming ginger tea or adding ginger to cooking can help alleviate cramps.
Green leafy vegetables
Dark leafy greens like spinach and kale contain magnesium and calcium, both of which help relax muscles and ease cramps. Be sure to include green vegetables in your diet before and during your period.
Bananas
Bananas are high in potassium, which helps regulate fluid balance and prevent bloating and cramps. Eating a banana each day can help ease menstrual discomfort.
Omega-3 fatty acids
Foods rich in omega-3 fatty acids like walnuts, salmon, flax seeds, and chia seeds have anti-inflammatory properties that can reduce menstrual cramps. Try adding these foods to your snacks and meals regularly.
Oranges
Oranges contain high amounts of vitamin C, an antioxidant that may help relax the uterine muscle and provide relief from cramping pain. Eating an orange or drinking orange juice daily can help ease cramps.
Foods to avoid and foods to consume leading up to your period
Here is a helpful summary of the best foods to avoid and include in your diet in the week before your period starts to help prevent or reduce menstrual cramps:
| Foods to Avoid | Foods to Consume |
|---|---|
| Fatty red meats | Green leafy vegetables |
| Full-fat dairy | Bananas |
| Fried foods | Oranges |
| Salty foods | Ginger |
| Caffeine | Omega-3 foods |
| Alcohol | Magnesium-rich foods |
Lifestyle and home remedies for cramps
In addition to making dietary changes, implementing some of these lifestyle and home remedies can also help alleviate menstrual cramps:
Exercise
Light exercise in the days leading up to your period can reduce cramps. The increase in blood flow helps prevent muscle cramps and spasms. Try yoga stretches or going for a walk regularly.
Heat
Applying a heating pad or hot water bottle to your lower abdomen helps relax the contracting muscles and improves blood flow, providing cramp relief. Taking a warm bath can also help reduce cramps.
Massage
Massaging your lower abdomen in circular motions using a few drops of lavender essential oil mixed with a carrier oil can help relax cramping muscles.
Over-the-counter medications
Anti-inflammatory pain relievers like ibuprofen can help reduce the production of prostaglandins that cause cramps. Take medications as directed on the label for cramp relief.
When to see your doctor
You should consult your gynecologist if you experience any of the following:
- Menstrual cramps that do not respond to over-the-counter medications and home remedies
- Painful cramping that interferes with your daily activities
- Menstrual cramps along with excessive bleeding or clots
- Cramps that worsen over time
Severe or persistent menstrual cramps may be a sign of an underlying gynecological condition that requires medical attention and treatment.
Conclusion
Menstrual cramps can often be relieved or reduced through diet and lifestyle measures. Avoiding foods high in sodium, saturated fat, caffeine and alcohol can help prevent exacerbating cramps. Consuming foods rich in vitamins, minerals, and omega-3 fatty acids like green vegetables, bananas, oranges, and ginger may ease cramping. Applying heat, massage, and taking over-the-counter pain medication can also provide relief. If cramps persist, seeing your doctor is recommended to rule out any medical conditions causing painful menstruation. With some dietary and lifestyle adjustments, as well as tracking which remedies work best for your body, you can hopefully find some relief from monthly cramping.