Vegetables like carrots and sweet potatoes are good sources of fiber too. If you are craving fruits, choose low-glycemic options such as berries, cherries, grapefruits, pears, green apples. As before mentioned, whole grains and legumes like beans, peas, and lentils also are good sources of fiber.
Naturally, eating foods that decrease inflammation in the body will help to tame menstrual cramps. These foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. Research has shown that both a vegetarian and plant-based eating pattern work to decrease inflammation in the body.
Drinking chamomile, fennel or ginger tea is an easy, natural way to relieve menstrual cramps. Plus, these herbal teas can have other benefits, like stress relief and helping with insomnia.
Banana: With a high content of vitamin B6, banana is a great food for boosting your mood and keeping you happy! It is also rich in potassium and magnesium, which reduces bloating. Along with that, it also helps in digestion. So, enjoy bananas during your periods and keep those period problems at bay!
Lack of adequate potassium can lead to muscle cramping which you want to avoid when menstrual cramps are around the corner. Apples are a wonderful source of potassium. They're also naturally sweet and loaded with fiber.
Banana. If you're looking for a natural way to ease your menstrual discomfort, try eating a banana or two each day during your period. Bananas contain potassium and vitamin B6, which may reduce bloating and cramping. Additionally, bananas are a good source of fiber, which can help with digestion.
Avoid: Dairy products
This might surprise you, but dairy products like milk, cream, and cheese are some of the foods to avoid during periods. They are high in arachidonic acid which can act as a trigger for menstrual cramps.
Eggs. Whether you like them scrambled or sunny-side up, eggs are a great way to fight PMS. Vitamin D, B6 and E have been proven to help reduce the symptoms of the cycle, and luckily, eggs are full of them!
During your period, it's crucial to make sure you're hydrated and eating fiber-rich foods. Bananas, some of the most well-known fruits for easing cramps, are packed with fiber as well as magnesium which helps relax the muscles as dietitian Jessica Cording tells Shape Magazine.
Having a lot of dairy products is not the best idea, as it can cause cramping. Dairy products like milk, cheese, and ice cream contain arachidonic acid (an omega-6 fatty acid), which can increase inflammation and can intensify your period pain.
One of the best foods for period cramps is oranges. In addition, oranges also have magnesium, potassium, and vitamin D and can help with menstruation pain and cramp relief.
Some ways to combat the feeling of tiredness during your period include drinking plenty of water to avoid dehydration, improving sleep quality by getting at least 8 hours of sleep, and doing some physical activity or exercise – as it is the best fighter of period fatigue.
Milk chocolate contains milk solids, sugar, and a comparatively low percentage of cocoa solids. It has a sweet taste and may be softer than dark chocolate. However, milk chocolate can actually worsen your period symptoms. Dark chocolate is the best type of chocolate to enjoy during your period.
Limit Your Intake
It is recommended to consume no more than 400 mg of caffeine per day, which is equivalent to about 4 cups of coffee. During periods, it may be helpful to consume less than this amount to avoid dehydration, increased cramping, and other potential risks.
Pineapple is one of the most cited 'period-inducing' foods. The fruit contains an enzyme called bromelain, which can soften your uterine lining. Your period starts when your uterus begins to shed its lining, and pineapple can help speed this process up and get your period to come sooner.
Yoghurt is a good source of calcium that helps in giving the body and bones ample strength. Apart from that the presence of healthy bacteria in yoghurt helps in reducing bloating and other digestive issues. What's more, consuming freshly prepared yoghurt during periods can help in easing muscle pain and cramps.
Mental stress can cause changes in menstrual cycles, which can range from skipped or irregular periods , to heavy menstrual bleeding.
Some women experience high levels of estrogen and low levels of progesterone. This can cause the uterine lining to thicken. When a thick uterine lining sheds during menstruation, women might experience heavier blood flows and larger blood clots.
Hormonelike substances (prostaglandins) involved in pain and inflammation trigger the uterine muscle contractions. Higher levels of prostaglandins are associated with more-severe menstrual cramps.