Painful menstruation, technically called dysmenorrhea, is characterized by cramps ranging from mildly bothersome to severe. The University of Maryland Medical Center (UMMC) notes that making dietary adjustments beginning about two weeks before a period may help some women with relief of mild cramping. Eating certain foods during a period also can help relieve menstrual cramps.
Low-salt Foods
Eating low-salt and no-salt foods before and during your period can help you feel better during menstruation, as explained by the UMMC. Salt causes fluid retention and bloating, which can lead to cramping. Eat fresh, unprocessed foods as much as possible during this time, because packaged, canned, frozen and other processed foods tend to be high in sodium. When buying canned meat, vegetables and soups, choose those with no salt added or at least a low-salt version.
Fish and Flax Seed
Menstrual cramps are triggered by excessive production of chemicals called prostaglandins that lead to uterine spasms, as explained by author and physician Dr. Christiane Northrup. Omega-3 fatty acids help decrease production of prostaglandins. You can obtain omega-3 fatty acids in your diet by eating 3 to 4 oz. of fatty fish at least three times per week. These fish include tuna, salmon, mackerel, herring, sardines and lake trout. Flax seed is another good source of omega-3 fatty acids; add ground fresh flax seed to cereal or casseroles, or cook with flax seed oil.
Grains, Fruit and Vegetables
Including plenty of whole grains, fresh fruits and vegetables in the 14 days before menstruation can help prevent cramps, according to the UMMC. These healthy foods have the additional benefit of providing fiber. Constipation is common in women with menstrual cramps, as noted by MotherNature.com, and fiber can prevent this problem along with any excess bloating and gas involved with constipation. If you think you might be sensitive to wheat, choose other whole grains such as corn, oatmeal, brown rice and rye during this time frame. Wheat can aggravate menstrual symptoms in women who are sensitive to this food.
Peppermint Tea
Drink peppermint tea to help relieve menstrual cramps. This is a traditional remedy, as noted by the UMMC, as peppermint relaxes constricted muscles and has a calming, numbing effect. Peppermint also can help relieve an upset stomach, painful gas and nausea. You can buy peppermint tea or make it by steeping 1 teaspoon of dried peppermint leaves in 1 cup of boiling water for 10 minutes. The UMMC recommends drinking peppermint tea at least four times per day between meals when using as an herbal remedy. The tea is safe to consume in large amounts for most people, although individuals with gastroesophageal reflux disease (GERD) or gallstones should not use peppermint because it can make these conditions worse.
