It's common for women to experience uncomfortable symptoms, including menstrual cramps, around the time they menstruate. It may be possible to lessen the likelihood of experiencing menstrual cramps by controlling what you eat around the time of menstruation. If controlling your diet doesn't work, you may need to ask your physician about taking some kind of pain medication for relief.
Foods That May Help
Eating fish and vegetables that contain linoleic and linolenic acids can increase your levels of chemicals called prostaglandins, one type of which helps to relax your muscles and limit some types of menstrual cramps. Eating flaxseed can help limit the type of prostaglandins that increase cramps. Cayenne pepper, nuts, seeds, fruits and whole grains can also help decrease your risk for menstrual cramps, as can eating smaller meals, drinking warm beverages, and taking calcium supplements.
Foods to Avoid
Alcohol, caffeine, dairy products, refined sugar, salt and wheat can increase the type of cramps that are caused by retaining water. Avoiding Nutra-Sweet, red meat and foods that are fatty may also help limit cramping. Don't limit your diet too much; just eat healthy foods and limit these foods around menstruation if it helps avoid cramping.
Considerations
Menstrual cramps actually consist of several different types of cramps, each caused by different things. One type is caused by fluid and salt retention; another is caused the presence of a particular type of prostaglandins. The dietary recommendations to prevent menstrual cramps depend on which type you get.
Although magnesium and vitamin B6 may help with menstrual cramps, get these nutrients from food, since consuming too much of these vitamins through supplements can cause unpleasant side effects.
Treatment
Diet may help to prevent menstrual cramps, but you may need to try methods in addition to dietary changes to treat your cramps. Exercising, applying a heating pad to your stomach, massaging your stomach and using relaxation techniques and over-the-counter anti-inflammatory medication may all help to minimize the pain you feel from menstrual cramps.
Expert Insight
Although some pain is normal during menstruation, excessive pain may be a sign of a more serious medical condition, according to the Penn State Milton S. Hershey Medical Center. Possible causes for painful menstruation include endometriosis, ovarian cysts, fibroids, pelvic inflammatory disease and sexually transmitted diseases. See a doctor to rule out these conditions if you experience very painful menstrual cramps.
