A severe case of menstrual cramps can make you feel miserable, cancel your plans, and even be physically debilitated. You are probably accustomed to using pain relief to minimize your symptoms after years of dealing with them.
Even though pain relievers are helpful and sometimes necessary, experts say their advice can help alleviate cramps naturally in a way that (hopefully) won’t occur again next month. Experts say you can do this with the food and drink you already have in your refrigerator.
Leslie Northcutt, nutrition director, says estrogen causes painful period cramps. Here are some tips on how to minimize cramping with your diet.
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Fiber Is Important During Luteal Phase
Northcutt recommends consuming fiber-rich foods all month, especially during your luteal phase, which occurs after ovulation (roughly day 14 of a 28-day cycle) until your period begins. Foods high in fiber include broccoli, kidney beans, artichokes, lentils, oats, carrots, and beets.
Fiber-rich foods help treat constipation, commonly associated with the luteal phase of your cycle, when progesterone levels increase. It may help to consume high-fiber foods before your period to avoid painful cramps.
Omega-3 Fatty Acids Are Good For You
The study examines the effects of omega-3 fatty acids on menstrual cramps by Bachmann and Sannoh. However, early results suggest that reducing proinflammatory food intake and increasing anti-inflammatory food intake may relieve menstrual cramps.
They recommended salmon, flaxseeds, sardines, and nuts as sources of omega-3 fatty acids. There are also traces of them in walnuts, seaweed, mackerel, oysters, and hemp seeds.
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You Can Also Try A Plant-Based Diet
A plant-based diet may lead to reduced inflammation, which means less intense menstrual pain will likely occur in people who follow it. It’s essential to keep in mind, however, that going plant-based is not easy for everyone. It involves avoiding all animal products and animal byproducts.
Consume Estrogen-Blocking Foods
Northcutt said some foods are aromatase inhibitors, which can block excess estrogen. She said, “Estrogen dominance is a top culprit of PMS. Excess estrogen can increase your inflammatory response and make you more pain-resistant.” All these foods lower estrogen levels in the body, making your period less painful when you eat them.