For period cramps, drink plenty of water and soothing herbal teas like ginger, chamomile, or peppermint for their anti-inflammatory and muscle-relaxing properties, while warm drinks in general help ease discomfort; also consider tart cherry juice or orange juice for electrolytes and vitamins. Staying hydrated is crucial, and incorporating electrolytes (like potassium in OJ or coconut water) can combat dehydration that worsens pain, says the Healthline article on period cramps and the GoodRx article on foods that help with cramps.
Drink herbal teas to relieve period pain
Raspberry leaf, chamomile, thyme and oolong teas can help relieve menstrual cramps. And ginger, peppermint and green teas can help with both.
Self care
High-sodium sports drinks are specifically formulated with various salts to help prevent cramping. It is important to note that when high levels of plain water are consumed alone, blood sodium levels can dip too low, and a dangerous situation known as hyponatremia can occur.
Vitamin B complex supplements might also help with leg cramps. Eat food high in potassium, such as bananas, kiwi and spinach. Eat food high in magnesium, such as dark chocolate, avocados and nuts. Eat food high in calcium, such as seeds, cheese and salmon.
Too little potassium, calcium or magnesium in the diet can cause leg cramps. Medicines often prescribed for high blood pressure can cause increased urination, which may drain the body of these minerals.
Eating a banana or two before a big race is okay, but if you expect them to prevent painful muscle cramps, you might be disappointed. Increasing the intake of foods high in electrolytes, like potassium, has not been shown to significantly ward off muscle cramps.
Apply heat or cold.
Use a warm towel or heating pad on tense or tight muscles. Taking a warm bath or directing the stream of a hot shower onto the cramped muscle also can help. Rubbing the sore muscle with ice also might relieve pain.
Carbonated drinks, caffeine, and aerated drinks should also be avoided during menstrual days because they have high levels of sugar in them, which can cause inflammation and make the cramps more severe.
Unsweetened Cranberry Juice
Unsweetened cranberry juice has the potential to reduce period cramps by combating inflammation. Cranberries are naturally rich in antioxidants and phytonutrients with anti-inflammatory properties. They are also known for their ability to support a healthy urinary tract.
Other health issues that can sometimes be linked to night leg cramps include:
Stretch: Straighten your leg and then flex it, pulling your toes toward your shin to stretch the muscles. Stretch the cramped muscle and gently rub. For a thigh cramp, try pulling the foot on that leg up toward your buttock. Hold on to a chair to steady yourself.
Due to their electrolytes, sports drinks like a Gatorade, Vitamin Water, or Powerade might help ease period pain. Electrolytes take care of the electrical activities in muscles, and hydrating them helps relax the muscle, which, in turn, can help alleviate cramps.
To stop cramps immediately, gently stretch and massage the affected muscle, applying pressure in the opposite direction of the cramp to help it release, and use heat or cold therapy (warm towel/bath or ice pack) to relax the muscle or reduce pain. Staying hydrated and ensuring electrolyte balance (potassium, magnesium) can also help prevent them, but stretching is key for instant relief.
Higher levels of prostaglandins are associated with more-severe menstrual cramps. Menstrual cramps can be caused by: Endometriosis. Tissue that acts similar to the lining of the uterus grows outside of the uterus, most commonly on fallopian tubes, ovaries or the tissue lining your pelvis.
Foods like sweets, soda, and fried foods can raise inflammation and possibly make period cramps worse. Eating a healthy diet while also practicing healthy lifestyle habits, such as exercise and good sleep, is a great way to help naturally relieve period cramps.
A new review of studies in adolescent and teenage girls suggests that an anti-inflammatory diet may relieve menstrual cramps. Meat, oil, sugars, salts, and coffee worsened menstrual cramps, while foods containing omega-3 fatty acids are anti-inflammatory and may alleviate them.
What should you drink to help period cramps?
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.
How to relieve period cramps fast at home
Minerals and electrolytes
Some of these important substances include calcium, magnesium, potassium and sodium. Inadequate diet, dehydration, vomiting and diarrhoea are just some of the factors that are thought to disturb the body's balance of minerals and electrolytes, and make muscles more susceptible to cramping.
You probably know that bananas are a good source of potassium. But they'll also give you magnesium and calcium. That's three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.
Vitamins and Minerals. Potassium: Adequate potassium levels are crucial for muscle function. Foods high in potassium, such as bananas, oranges, and potatoes, can help prevent cramps. Magnesium: This mineral plays a key role in muscle relaxation.
Low potassium (hypokalemia) symptoms range from mild to severe, often including muscle weakness, cramps, fatigue, and constipation, but can escalate to serious issues like abnormal heart rhythms (arrhythmias), lightheadedness, and even paralysis in severe cases, with some people experiencing no symptoms at all. Other signs can involve heart palpitations, increased thirst/urination, and abdominal discomfort.
No clinical evidence points to sugar as a specific contributor of RLS, yet anecdotal evidence suggests that eating sugary foods or beverages before bed may contribute to symptoms. Studies have shown that people who are overweight increase the risk of RLS.