What you eat can affect your cramps — for better or for worse. Asides from treating menstrual cramps with a painkiller, improving your diet will help alleviate period cramps.
1. Calcium: Calcium is found to reduce cramp pains, reduce bloating and water retention. Calcium is present in substantial amounts in:
Dairy products like milk, yogurt and cheese
Fish with edible bones
Other plant sources including calcium-fortified soy milk and tofu
2. Green leafy vegetables: They might not be top of your cravings list, but kale, spinach and broccoli are all high in the anti-cramping mineral magnesium. They also contain vitamins A, C, B6 and E, calcium and potassium- nutrients that have all been shown to help alleviate PMS symptoms.
3. Omega-3 and Vitamin B12: Used in combination, Omega-3 and vitamin B12 have been found to be more effective than just having adequate omega-3s alone. Some good options to consider including in your diet before your period are: Seafood, Eggs, Flaxseeds, Walnuts, Chia seeds.
4. Fibre: Fibre ensures regularity of bowel movements. Rather than feeling even more bloated, aim for at least two servings of fruits and vegetables daily and opt for wholegrain products. To prevent constipation, do not forget to increase your fluid intake too!