If you're a woman, you've likely experienced the cramping or dull, throbbing pain associated with menstruation. Although menstrual pain usually is not indicative of a more serious condition, it can accompany noncancerous tumors known as fibroids, or endometriosis, a disorder that affects your uterus lining. If your symptoms are severe, seek guidance from your doctor. Otherwise, pain-relieving medications, relaxation techniques, regular exercise and emphasizing certain foods in your diet might help minimize your symptoms.
Dairy Products
Dairy products such as milk, yogurt and cheese provide valuable amounts of protein, calcium and vitamin D. Calcium and vitamin D deficiencies have been linked to bothersome premenstrual symptoms including cramps, according a report published in "Expert Review of Endocrinology and Metabolism" in September 2008. Women from 19 to 50 typically require 1,000 mg of calcium per day -- the amount reaped from roughly three to four servings of skim or low-fat milk or yogurt. If you do not consume or tolerate dairy products, choose nondairy equivalents such as fortified soy or almond milk for similar benefits.
Fruits and Vegetables
The rich amounts of antioxidants such as beta-carotene and vitamin C in fruits and vegetables support immune system strength. They also might help alleviate menstrual pain, according to the University of Maryland Medical Center. Varieties particularly rich in antioxidants include berries, cherries, citrus fruits, kiwi, cantaloupe, tomatoes, leafy greens, broccoli, bell peppers and squash. Dark leafy greens such as kale, spinach and mustard greens also provide valuable amounts of calcium.
Cold-Water Fish
Cold-water fish such as salmon, herring, mackerel, halibut, lake trout and sardines are top food sources of omega-3 fatty acids, essential fats with anti-inflammatory properties. Although research is limited, according to the UMMC the oil in cold-water fish might help reduce menstrual pain. Because canned tuna, salmon and sardines contain trace amounts of bone, they provide rich amounts of calcium and vitamin D. For heightened benefits, choose baked, broiled, poached or grilled cold-water fish over fatty, red and processed meats, which might promote inflammation.
Plant-Derived Fats
Because most fats derived from plants are unsaturated, they promote overall cardiovascular health more so than butter, whole milk and fatty meats. Canola oil, walnuts and flaxseed are top plant sources of omega-3 fatty acids. Almonds and almond butter contain significant calcium content. The UMMC recommends cutting back on trans-fat sources such as commercially prepared cakes, cookies, crackers and pastries for improved menstrual pain, and using healthy oils such as olive or canola to prepare your foods. Fats help your body absorb fat-soluble nutrients such as vitamins K, D and E, so incorporate modest amounts into nutritious meals for added benefits.
