Good nutrition keeps you healthy and also helps you fight off certain physical problems. Women can reduce menstrual issues like cramps by eating certain nutrients and avoiding foods that can worsen the pain. All the beneficial nutrients are readily available in foods and vitamin supplements and should be eaten throughout the month, not just at the end of the cycle, according to Health Services at Columbia University.
Definition
Menstrual cramps occur just before and during your period. The pain is usually caused by contractions as the body expels the uterine lining. These cramps are a normal part of the menstrual cycle, although they can be severe enough to interfere with normal activities. Cramps are sometimes caused by medical problems like uterine fibroids or endometriosis, according to MayoClinic.com. Those issues should be treated by a doctor, but normal cramps can often be alleviated through self-care methods like diet, exercise and over-the-counter drugs.
Effective Nutrients
Fiber is important for a healthy menstrual cycle because it helps eliminate excess estrogen from the body, the Physician's Committee for Responsible Medicine advises. Women should eat a diet high in vegetables, whole grains, fruits and legumes throughout the month to get proper nutrients and prevent cramps and other negative symptoms. Flaxseed added to food helps relieve cramps because of its high omega-3 oil content, according to "Fitness" magazine. This nutrient inhibits prostagladins that cause the uterus to spasm. Vitamin B6, calcium and magnesium supplements are beneficial, especially when the cramps start in the premenstrual phase.
Bad Substances
Certain substances worsen menstrual cramps and other symptoms, like bloating and irritability. Chocolate and beverages high in caffeine, like tea and coffee, should be avoided before and during menstruation, according to Health Services at Columbia. Cut out all alcoholic drinks in the premenstrual and menstrual phases and cut back on salt to avoid fluid retention.
Supplements
Herbal supplements like evening primrose oil and chaste tree berry are sold as cramp relievers. Anecdotal evidence says they help with premenstrual and menstrual symptoms, but the claims are not backed by scientific evidence, according to Health Services at Columbia. Check with your doctor before taking supplements for cramps because some can interact with other medications. For example, chaste tree berry can make hormonal medications like birth control pills less effective.
Other Treatments
The most effective cramp treatment programs combine proper nutrients with other methods, like regular exercise, warm beverages that are caffeine free, a heating pad on the abdomen, self-massage, warms baths or showers, meditation, and yoga, according to MedlinePlus. You can also try over-the-counter pain relievers like aspirin, ibuprofen and naproxen.
