Isn’t it annoying when it’s that time of the month and you’re dealing with cramps and mood swings? While there are tons of natural remedies out there you could try for relief, what better way to feel great when you’re in pain than food. Many foods have been found to ease the discomfort experienced during menstrual periods because they’re abundant in nutrients.
Try these 7 great foods, and you might feel relief from those uncomfortable premenstrual syndrome (PMS) symptoms.
7 Foods For Relief During Your Period
1. Green, Leafy Vegetables
When you lose blood during your period, you lose a lot of iron from your body. Eating green, leafy vegetables like spinach and kale is said to increase your iron levels. Not just that, eating kale, which is abundant in calcium, is great for easing your period pain.12 So, munch on some of these green, leafy veggies and feel a world of difference during that time of the month!
Who knew chocolate would be on this list, right? Chocolate can actually be quite helpful when you’re feeling your worst during your period. However, remember that it’s not rich, milk chocolate that you should reach for. Dark chocolate and the kind with the most cocoa (over 70%) is what will actually help you. Choose organic dark chocolates over processed ones with excess sugar. Although short lived, eating dark chocolate releases serotonin, which lifts your spirit and mood.3 Dark chocolate also contains antioxidants, which are said to relax your muscles.4
3. Fish And Fish Oil
Eating fish, which is rich in omega-3 fatty acids, is said to reduce the levels of hormone-like compounds called prostaglandins in the body, which have often been associated with pain.5 Not just that, fish oil has also been found to be quite effective for relieving menstrual pain. You could take it in the form of fish oil capsules.6
Ginger has been found to be great for easing severe menstrual cramps.7 Make ginger tea by simply adding thin slices of ginger and a teaspoon of honey or lemon to hot water and drink it. Ginger tea is also said to be great for nausea and bloating.
These nuts are rich in calcium and vitamin E, both of which are important to keep you healthy, especially during your period.8 Almonds are also rich in magnesium, which has been found to be effective to reduce mood swings during menstrual periods.9
6. Pumpkin Seeds
Eating a handful of pumpkin seeds could make you feel better when you’re out of sorts during your period. These seeds are abundant in zinc, which is said to relieve cramps, and vitamin E, which is said to help reduce inflammation.10
If you’re experiencing digestive discomfort during your period, eat some bananas. They’re said to be great for reducing water retention and bloating. Bananas are also known to be rich in potassium, which could ease muscle cramping.
Eat these foods and you’re likely to heave a sigh of relief during your period.
|↑1||Heaney, Robert P., and Connie M. Weaver. “Calcium absorption from kale.” The American journal of clinical nutrition 51, no. 4 (1990): 656-657.|
|↑2||Prado, W. A. “Involvement of calcium in pain and antinociception.” Brazilian Journal of Medical and Biological Research 34, no. 4 (2001): 449-461.|
|↑3||Parker, Gordon, Isabella Parker, and Heather Brotchie. “Mood state effects of chocolate.” Journal of affective disorders 92, no. 2 (2006): 149-159.|
|↑4||Serafini, Mauro, Rossana Bugianesi, Giuseppe Maiani, Silvia Valtuena, Simone De Santis, and Alan Crozier. “Plasma antioxidants from chocolate.” Nature 424, no. 6952 (2003): 1013-1013.|
|↑5||Ricciotti, Emanuela, and Garret A. FitzGerald. “Prostaglandins and inflammation.” Arteriosclerosis, thrombosis, and vascular biology 31, no. 5 (2011): 986-1000.|
|↑6||Zafari, Mandana, Fereshteh Behmanesh, and Azar Agha Mohammadi. “Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea.” Caspian journal of internal medicine 2, no. 3 (2011): 279.|
|↑7||Rahnama, Parvin, Ali Montazeri, Hassan Fallah Huseini, Saeed Kianbakht, and Mohsen Naseri. “Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial.” BMC complementary and alternative medicine 12, no. 1 (2012): 92.|
|↑8||Basic Report: 12061, Nuts, almonds. United States Department of Agriculture.|
|↑9||Facchinetti, Fabio, Paola Borella, Grazia Sances, Loredana Fioroni, Rossell E. Nappi, and Andrea R. Genazzani. “Oral magnesium successfully relieves premenstrual mood changes.” Obstetrics & Gynecology 78, no. 2 (1991): 177.|
|↑10||Basic Report: 12014, Seeds, pumpkin and squash seed kernels, dried. United States Department of Agriculture.|