Menstrual cramps are the worst, so it’s totally understandable that you want to dive face-first into an entire chocolate cake when yours starts. Although it would definitely taste amazing right now, the sad news is that it won’t actually help you physically feel better.
Here’s what you should stuff in your face to put those cramps in their place — as well as why. (Yes, there is chocolate involved.
Why it helps: If you’re feeling bloated, you might not think that a big glass of H2O is the way to go. It might seem counter-intuitive, but chugging some water actually prevents your body from retaining water, according to Healthline.
If you’re not a fan of drinking your water by itself, try eating some of the leafy greens or fruits elsewhere on this list — they contain plenty of water in a form you might find tastier. Also, warm or hot liquids can help soothe your cramps, so drinking your water in the form of the hot chamomile tea that’s also on this list is a solid option.
If you’re not a fan of drinking your water by itself, try eating some of the leafy greens or fruits elsewhere on this list — they contain plenty of water in a form you might find tastier. Also, warm or hot liquids can help soothe your cramps, so drinking your water in the form of the hot chamomile tea that’s also on this list is a solid option.
Why it helps: Salmon and other cold-water fish are rich in the type of fatty acids known as omega-3s. These help to reduce inflammation, which makes them good for general pain relief — including the pain of menstrual cramps, according to Everyday Health.
But there’s more good news about salmon, too. Besides being a healthy source of protein, it’s also an amazing dietary source of vitamins D and B6. According to Everyday Health, Vitamin D makes it possible for you to absorb calcium— something else that makes period pain more manageable. And vitamin B6 can help with the breast tenderness and irritability you might be experiencing along with your extremely painful cramps.
Why they help: Losing blood every month also means you’re losing iron— which can lead to feeling sluggish and lethargic.
A big, juicy burger or steak might seem particularly appealing right now if you eat meat — but dark, leafy greens like kale and spinach are also vitamin powerhouses that are great sources of iron. If you’re getting tired of the leafy stuff, add some steamed broccoli for a crunchier contrast that also packs a beneficial nutritional punch.
Why they help: Bananas contain vitamin B6 and a healthy dose of potassium, which can help relieve your bloating and cramping symptoms, registered dietitian Lisa DeFazio told Redbook.
While you’re building that smoothie, you might want to throw in some chunks of fresh pineapple as well. Besides being delicious, pineapples contain bromelain — an enzyme that fights inflammation— registered dietitian Lisa Hayim told Redbook.
A little kiwi can make your fruit bowl a triple threat when it comes to beating back those cramps. Rich in the enzyme actinidin, kiwis can help you digest protein more easily — and the fiber can also help move things along so you aren’t dealing with constipation on top of your cramping, according to registered dietitian Rebecca Scritchfield.
Why it helps: Calcium helps reduce your cramps, Hayim told Redbook. If you’re lactose intolerant, non-dairy sources of calcium include fresh dill and all those dark, leafy greens we talked about elsewhere in this list. You can’t go wrong with dark, leafy greens.
Why they help: Oats are delicious and nutritious — whether you enjoy them as oatmeal, in cookie form, or in a healthy batch of homemade granola.
Not only are they full of fiber — which helps you feel full for longer after eating — but they’re also a good source of zinc and magnesium. Magnesium relaxes blood vessels and helps regulate serotonin— a chemical in your brain that helps fight off depression, DeFazio told Redbook.
7. Eat a few eggs.
Why they help: Eggs contain vitamins B6, D, and E — which all work together to fight off the symptoms of PMS, according to Dr. Mache Seibel. They’re also packed with protein, which is an added nutritional bonus.
Why it helps: Ginger is a stomach soother when you’re feeling nauseous. But it’s also good for gas and bloating, according to Nutrition Twins Lyssie and Tammy Lakatos — both of whom are registered dietitians.
Why it helps: Chamomile tea is delicious, caffeine-free, and helps reduce muscle spasms. It can also calm you down, according to nutrition expert and registered dietitian Joy Bauer.
Why it helps: Dark chocolate contains magnesium and fiber, nutrition expert Kayleen St. John told Redbook. Choose a chocolate that contains 85% or greater cocoa content for best results.
