What Should I Eat to Reduce Period Pain?

The period is always an inconvenient time of the month for women. Not only do you have to adjust your bathroom routine, but you have to deal with food cravings, sleep disturbances, bloating, mood changes (often irritability), fatigue and tender breasts — all of which can lead to painful cramps.

Fortunately, there are plenty of foods that can help to ease the pain that you’re feeling during your period. These foods are all packed with nutrients that can make this part of your cycle easier to manage.

1. eat more water-rich fruits and vegetables

Drinking enough water will not only keep you hydrated, but it also helps to reduce inflammation. Dehydration during menstrual cycles can increase the intensity of your period pain, so it’s essential to stay hydrated.

2. eat more whole grains and nuts

Eating more whole grains can help to prevent periods from becoming more painful, since they are rich in vitamins and minerals that can reduce the severity of menstrual cramps. For example, whole wheat pasta and brown rice are both great options for keeping your body nourished.

3. eat more fish and seafood

Salmon is full of healthy omega-3 fatty acids, which can help to relieve the pain and bloating that often accompanies menstrual cramps. Plus, it’s a great source of protein and Vitamin D.

4. eat more vegetables

Greens like kale and broccoli are packed with calcium, which can help to alleviate pain and cramping during your period. In addition, these veggies contain magnesium, which can help to relax muscles, so they’re a must-eat during this part of your cycle.

5. eat more fruit

Oranges are packed with vitamins and minerals that can help to ease the pain of your period. They are also a good source of potassium and iron, which can help to prevent muscle spasms.

6. eat more dark chocolate

Cocoa contains magnesium and fiber, which help to lower estrogen levels and increase progesterone, so it’s an excellent choice during your period. You can also snack on almonds and pistachios, which are both loaded with nutrients that can help to improve your mood.

7. eat more nuts and seeds

Walnuts and almonds are high in nutrients, such as zinc and magnesium, that can help to reduce the symptoms of your period. In addition, they’re a great source of protein and fiber.

8. eat more berries

Berries are another great option for easing your period. They’re packed with antioxidants, vitamins and minerals that can help to soothe your period pain, says Blatner. And, since they’re high in fiber, they can help to hydrate your body.

9. eat more leafy greens

Adding a serving of greens to your meals will not only help to decrease the pain and cramping you experience during your period, but it will also keep you hydrated. This is because losing blood every month can cause your body to lose calcium, magnesium and iron.

10. eat more milk, yogurt and cheese

Milk and yogurt are packed with calcium and vitamins D, E and magnesium, which can help to relieve your period pain and symptoms. In addition, these foods are a good source of protein and vitamin B6, which can help to lessen the breast tenderness and irritability that can accompany your cramps.