Top 10 Diet Tips to help you recover from Menstrual Cramps & Pains every Month

Almost every woman has experienced cramps running through their abdomen during their periods. It is natural during the menstrual cycle to have these cramps.


During Menstruation, the abdominal and uterine muscles contract to push out the menstrual fluid out of the body. When the body experiences these contractions, it causes menstrual cramps and pain in the body. This also leads to a lot of mood swings and women tend to get irritated quickly.





Sometimes, the pain becomes so unbearable that it affects the day-to-day routine activities and almost cripples you down. It seems like nothing will happen. You've taken a painkiller, applied heating pads but nothing's working out to get rid of those cramps. It has been observed that women who have a higher level of hormone-like substance, called prostaglandins tend to have more of these painful menstrual cramps.


Below are ten important diet tips that help in getting a relief from menstrual cramps and pains.


1. Say no to caffeine

Caffeine during periods is a very bad idea. Anything that contains caffeine such as tea, coffee or soft drinks can be harmful and can worsen the menstrual cramps. They constrict the blood vessels and increases the contraction of muscles which causes menstrual cramps.


2. Drink plenty of water

Your body loses fluid during the period and causes water retention in the body. Water retention is also a significant reason for menstrual cramps. So, you need to drink water as much as you can. This will increase your blood circulation and relax the cramped muscles. It is necessary to drink at least 8 to 10 glasses of water on a daily basis during your period.


3. Keep your tummy warm

Cold and raw foods can be tough for the body to digest during periods. The warmth from foods and beverages such as soups and caffeine serves the body tremendously during this period. Cinnamon and ginger tea contains many anti-oxidant properties that reduce the tension of muscles and irritability.


4. Show some love for dark chocolates

Dark chocolate is rich in anti-oxidants and magnesium which helps in easing cramps. Dark chocolate has also been linked to improving cardiovascular health and is packed with healthy substances that can give you the boost you need when you're down on your period.


5. Add walnuts in your daily diet

Every woman should add walnuts to their daily diet. Consuming walnuts in moderation can confer great benefits to relieve in menstrual cramps during menstruation. Walnuts are rich in the healthy omega 3 fatty acids which are known to have pain relieving and anti-inflammatory properties. They can be eaten raw or as an ingredient in various sweet and savory dishes.


6. Turmeric

Turmeric is one of nature’s best healing and anti-inflammatory food. The active ingredient found in turmeric is known as cur-cumin. It is a very potent anti-oxidant which helps in relieving menstrual cramps. Turmeric milk works wonderfully as it is a great source of calcium as well.


7. Vitamin D is the ultimate gift

Make sure you're getting enough Vitamin D. Many studies have shown that woman who starts consuming Vitamin D a week before their periods either in supplement form or through food products experience mild or no cramps during menstruation. Some of the best sources of Vitamin D are orange juice, eggs, cereal, fishes like salmon and tuna.


8. Avoid dairy products as much as you can

Dairy products such as milk, yogurt, butter, and cheese are very pro-inflammatory and mucus forming. They contain arachidonic acid that instigates the production of cramp-causing prostaglandins and stimulates menstrual cramps. So, it is best to avoid these foods while on periods.





9. Stay away from alcoholic substances

Excessive consumption of alcohol during the menstrual cycle can worsen the menstrual cramps and causes a lot of pain. This happens as alcohol contains diuretic properties that lead to water retention in the body. So, it is advised not to take any type of alcoholic substance during the period.


10. Avoid food that causes bloating

Be very careful about your food cravings don’t load up on salty chips, fatty foods, grains as well as carbonated beverages. These foods are responsible for increasing the menstrual cramps as they release arachidonic acid, which produces prostaglandins and causes uterine contractions and cramping.


Suffering from Polycystic Ovary Syndrome | PCOS | PCOD? A Planned Diet can help you recover from PCOD / Polycystic Ovarian Disease, where clusters of small sized cysts are formed in the ovaries.


Read: Top Dietary changes you can bring to your diet to recover from PCOS



If the menstrual pain is constant and stays over a long period, make sure to get yourself checked with a gynaecologist.

Also, if you want to add anything in the above information, drop down a comment below!

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About Dietician Ankita Gupta Sehgal

She is one of the best dietitian in Delhi NCR, with 12 years of expertise in Weight Loss, PCOD Correction, Sports Fitness, Thyroid Diet, Diabetic and Cholesterol Management Diets. Consult Dt. Ankita for the most personalised diet plans in person on online for best diet plans, starting at just Rs. 2500 per month. Book Now!

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