Menstrual cramps are common for women. Every woman suffers from PMS at some point of their life. However, over the counter pain relievers and other such medications can help in easing the symptoms. But have you ever thought of what kind of foods you have to eat during your periods? There are certain kinds of foods and consuming them during your periods can help in easing the menstrual cramps. A good nutrient-rich diet helps alleviate menstrual cramps, increase your energy levels, and even help boost your mood. So, skip those salty chips, delicious donuts etc. and start including PMS-friendly foods in your diet.
Below Is The List Of The Top 12 Foods That Helps Relieve Menstrual Cramps
Low Fat Yogurt
When you are hungry or feeling low, go have a cup of low-fat yogurt. Add lots of fruits to your low-fat yogurt and enjoy your nutrient-rich snack. It is high in calcium and can meet 35% of your regular calcium intake. Also, few studies have mentioned that women who include yogurt and calcium-rich foods in their diet have had lesser risks of developing menstrual cramps.
Including delicious salmon fish in your diet can provide a full dose of omega 3s and vitamin D, both of which help in easing pain caused due to menstrual cramps. However, you need to include it in your diet a week before your period. This super food has anti-inflammatory compounds which keep your menstrual cramps in check and prevent bloating.
Broccoli has nutrients such as vitamins A, C, calcium, B6, E, calcium, magnesium, and potassium. Also, vitamin A helps in regulating the effects of hormonal fluctuations. Also, broccoli is a great source of dietary fiber that helps in regulating the levels of estrogen and help in easing pain caused due to menstrual cramps.
Having a severe menstrual pain? Simply go for bananas. They are high in vitamin B6 as well as potassium and can help prevent bloating. Lower levels of potassium can cause muscle cramps and having bananas can provide your body with potassium which you might lose from one hour of workout. Including bananas in your PMS diet is a great way to relieve pain caused due to menstrual cramps.
Pumpkin seeds are a great source of zinc and other nutrients that help ease pain caused due to menstrual cramps. Pumpkin seeds can provide your body with 75% RDI of magnesium and 85% RDI of manganese. Magnesium is a vital mineral that helps prevent water retention and boost your mood whereas manganese helps in reducing tension and irritability associated with menstrual cramps.
Peanuts as well as peanut butter are high in magnesium as well as vitamin B6 and consuming magnesium-rich foods can help ease menstrual cramps. Also, magnesium helps in regulating serotonin, a hormone that impacts your mood. Magnesium in peanut butter and peanuts can help in preventing bloating and elevating your mood. So, go for homemade peanut butter, but in limited quantities.
Eggs are a great source of energy and can provide your body with all the vital nutrients. Eggs contain good doses of Vitamin E, D, and B6. Consuming eggs can help in easing menstrual cramps. Few studies have mentioned that a diet rich in vitamin D, E, and B help in reducing the pain associated with menstrual cramps.
Chamomile tea has special compounds that help in relieving muscle spasms and lessen the severity of the painful menstrual cramps. Having a cup of warm chamomile tea can help soothe the pain associated with menstrual cramps, reduce anxiety, and irritability due to the hormonal imbalance during your periods. So, enjoy a cup of caffeine-free chamomile tea during your periods.
This succulent delicious fruit helps in relaxing your muscles which can in turn helps ease menstrual cramps. Consuming a cup of pineapple chunks during your periods can help enhance your mood and prevent bloating. So, have a pineapple smoothie or eat it plain to reduce the severity of menstrual cramps.
It is not unusual to crave for a chocolate during your periods, but you need to choose a healthier one. So, go for dark chocolate. Dark chocolate will satisfy your sweet cravings and help relax your muscles, thus keeping you happier when you are on a period.
Green veggies such as spinach and kale are listed first among the superfoods and are known for their health benefits. They can help ease cramps during your periods and provide a great source of calcium as well.
Celery is full of water and contains zero calories. Including it in your diet can help prevent bloating and ease pain associated with menstrual cramps. You can have it with peanut butter or dip it in hummus, a superfood that is good to include in your diet when you are on periods.