Top 20 Foods That Help You Deal With Menstrual Pain

top 20 foods that help you deal with menstrual pain

Menstruation is not just periodic blood loss from a woman’s body. It is a physiological process that has loads of other symptoms. Every month, every woman above a certain age must deal with the pain and discomfort of menstruation, popularly called period. So, what exactly happens to your body on those couple of days? Apart from losing blood, the levels of two female hormones, estrogen and progesterone, drop in your body. You start to feel fatigued. Most women also experience mild to severe abdominal pain. But, this pain is manageable. Apart from taking pain medications and doing yoga poses to ease the pain, make sure to eat certain foods and avoid some. We have compiled a list of 20 foods to help you deal with menstrual pain.

1. Spinach

By losing blood every month, you also lose a lot of iron. Cruciferous vegetables like spinach and lettuce are iron-rich and help replenish the iron levels in your body.

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2. Kale

Rich in vitamins and minerals, kale is also a hero ingredient to counter period pain and lethargy. It is also rich in calcium and magnesium, proven to reduce period pain.

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3. Watermelon

Dehydration during menstruation is a common problem many women face. Being dehydrated can cause nausea and headaches. Fruits rich in water, like watermelon and cucumber, will keep you hydrated.

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4. Fish

Research shows that those who took omega-3 fatty acid supplements during menstruation could cut down on their pain medication. The omega-3 fatty acid is a nutrient commonly found in fatty fishes like salmon. If consumed regularly, it provides relief from menstrual cramps. Additionally, fishes are also rich in iron, crucial during menstruation.

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5. Chicken

Craving unhealthy food and sugary snacks can increase during menstruation. Overeating salt or sugar can increase abdominal cramping. Chicken is a protein-rich food that keeps you feeling full for a longer time, reducing cravings.

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6. Turmeric

Curcumin, the main ingredient in turmeric, is an anti-inflammatory agent. It is known to have cancer-fighting properties. For the same reason, it also helps reduce menstrual cramping.

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7. Nuts

These are nutrient-packed foods that can replace supplements. Nuts are rich in omega-3 fatty acids, iron, and other vitamins that are proven to reduce period cramps. They are also protein-rich, and eating them will keep you full longer, reducing cravings. Have a packet of them handy, and keep snacking them throughout the day.

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8. Yogurt

Yogurt is rich in probiotics and good bacteria that keep the gut healthy. They also protect the vaginal microbiome and prevent yeast infections which are pretty common during menstruation. Consume it in between meals when you are craving something to eat.

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9. Lentils

If you are anemic and feel extremely tired during your period, then consume lentils. They are rich in iron and will help you counter the lethargy. Lentils are also an excellent source of protein and are a great option if you are a vegan.

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It is a well-known food used to manage period pain. Bananas are rich in magnesium and potassium, both known to reduce period cramps. It is also rich in fiber. So consuming them will help with bowel movement, reducing bloating and discomfort during your period.

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11. Oats

If you are wondering what to eat on those five days of the month, consider oats. This fiber-rich grain will keep you full for longer and help you deal with symptoms of constipation. Oatmeal is also rich in magnesium and zinc. Zinc is known to reduce cramps by acting on blood vessels. You can enjoy oats in multiple ways. You can make a sweet or savory version of it, and enjoy it with fruits, as cookies, or even a bar of granola.

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12. Eggs

If you find yourself snacking on unhealthy foods during your period, then consider substituting them with eggs. Eggs are nutrient-rich and complete foods. Eating eggs will not only replenish your body’s nutrient levels, but it will also keep you full longer.

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13. Chamomile Tea

Chamomile tea is anti-inflammatory and relieves menstrual cramps. It is also a soothing drink that can help with nausea, diarrhea, and bloating, all relatively common during menstruation.

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14. Dark Chocolate

This is a snack that everybody loves to eat. But did you know that it can also reduce the severity of your period pain? Dark chocolate is a source of iron and magnesium, both known to help with menstrual pain. Now, you have an excellent excuse to eat more of this delicious snack.

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15. Oranges

Packed with Vitamin C, they are excellent in reducing period cramps. Oranges are also rich in Vitamin D, magnesium, and potassium, all known to relieve period pain. When on your period, make sure to eat them whole or as juice.

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16. Quinoa

If you are a vegan and can’t consume animal protein, this option is for you. Quinoa is a protein-rich food that will satiate you and prevent unnecessary cravings. They are also a great source of fiber, which can help prevent diarrhea during menstruation.

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17. Flaxseed

Seeds of chia, pumpkin, and flax are high on omega-3 fatty acids, potassium, magnesium, and other minerals. All these nutrients help reduce period pain. Flaxseed also has the added benefit of reducing constipation, a common complaint amongst menstruating women.

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18. Ginger

Ginger is proven to decrease nausea and vomiting. It also is anti-inflammatory and will help ease period cramps. It is advisable to consume it with tea. It will make your period days a bit less painful.

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19. Tofu

If you are a vegan and wondering how to reach your protein requirements during your period, then tofu is the right option. Tofu is a soy product and is a great alternative to cottage cheese. It is an excellent source of protein and will be a good dietary supplement. They also have high calcium and magnesium content and will keep your period cramps in check.

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20. Water

The humble drink that most of us ignore, drinking enough water will help you have a pain-free period. Staying hydrated is a must during your menstruation days. Also, when you are hydrated, you will reduce your cravings for sodas and soft drinks. It will limit your sugar intake and prevent severe pain.

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