If pain and cramps increase during periods, eat these things for relief, check the food list.
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(Lauren Ball and Pui Ting Wong, University of Queensland and Emily Birch, Southern Cross University)
Brisbane, painful menstruation is common. More than half of women have some pain during menstruation, up to three days a month, usually lower abdominal pain or cramps. Digestive changes – such as vomiting, gas, bloating, diarrhea and “squirmy bowels” – are also common around the time of menstruation.
There are many treatments for menstrual pain (medically called dysmenorrhea). All these treatments are not tolerated by some people or do not work for everyone.
We are learning more about the role of food in influencing inflammation in our bodies. So, can eating or avoiding certain foods help with painful periods? We know this based on high quality research.
Foods that can provide relief from menstrual pain or cramps
Foods Rich in Omega-3 Fatty Acids
Foods rich in omega-3 fatty acids include chia seeds, walnuts, flax seeds, salmon, herring, sardines, mackerel, oysters and edamame beans. Omega-3 fatty acids are naturally present in many oils including fish, cod liver, algal, krill, flaxseed (linseed), soybean and canola oils.
Omega-3 fatty acids affect the way our cells function and the signaling pathways associated with inflammation and pain.
Earlier this year, researchers published a meta-analysis where they combined and analyzed all the available data on the effect of omega-3 fatty acids on period pain.
They found that a diet rich in omega-3 fatty acids (including supplements of 300–1,800 mg per day) over two to three months could reduce pain and pain medication use in people with painful periods.
Vitamin D Rich Foods
Foods rich in vitamin D include trout, salmon, tuna and mackerel, as well as fish liver oils. Small amounts of it are also found in beef liver, egg yolk and cheese. Mushrooms contain varying levels of vitamin D, and you can increase them by exposing them to direct afternoon sunlight for 15-20 minutes.
The body can make vitamin D when exposed to sunlight, and you can also get vitamin D from supplements.
Vitamin D can help reduce the factors causing inflammation in the uterus. This includes levels of hormone-like molecules called prostaglandins.
A 2023 meta-analysis showed that women who received weekly doses of vitamin D greater than 50,000 IU (or international units) got relief from menstrual pain, regardless of how long and how often the women took the vitamin.
Foods Rich in Vitamin E
Foods rich in vitamin E include seeds (especially sunflower seeds), nuts (especially almonds, hazelnuts and peanuts) and spinach, broccoli, kiwifruit, mangoes and tomatoes.
There is some evidence that vitamin E supplements reduce menstrual pain. In a well-conducted trial during four menstrual periods, women took vitamin E supplements (90 mg, twice a day) for five days, two days before the expected start of menstruation. This significantly reduced the severity and duration of period pain.
Foods that can increase menstrual pain or cramps
Processed Foods
highly processed foods
Highly processed foods include energy-dense, nutrient-poor foods such as takeaways, chips, biscuits, doughnuts, processed meats and soft drinks.
Research findings on the effect of a diet high in processed foods on menstrual pain vary. A 2022 review found that sugar consumption had little association with painful menstruation.
However, some observational studies (which do not involve interventions) suggest that women who eat more processed foods may have more intense menstrual pain. For example, a 2009 study found that teenage women who ate fast food or processed foods two days or more a week had more menstrual pain than women who did not. Therefore, one should consider eating less processed food.
caffeine
Foods with high caffeine include coffee, energy drinks and some processed energy bars. Caffeine consumption is linked to menstrual pain.
Although we don’t know the exact underlying mechanism, researchers believe that caffeine may narrow blood vessels, which limits blood flow, causing severe cramping.
Liquor
Drinking alcohol is not a recognized risk factor for painful menstruation. However, long-term heavy alcohol consumption reduces magnesium levels in the blood. Magnesium is an important factor in relaxing muscles and supporting blood flow.
A healthy, balanced diet is best for you. Eating a healthy, balanced diet is one of the best ways we can maintain our health and prevent future diseases. It can help reduce inflammation in our body, diet is believed to be the main way to help people with painful periods.
If you’re looking for tailored dietary advice or a menstrual health meal plan, speak to an accredited dietitian. However, it is important to emphasize that diet alone cannot treat all types of menstrual pain. So if you are concerned about your painful periods, contact your doctor who can discuss your options.
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