The worst is your period. When yours starts, the mix of cramps, bloating, and mood swings can make you want to plunge headfirst into an entire chocolate cake, but the sad news is that it won’t help with your physical symptoms, despite how delicious it may taste.
You can change your diet to include some meals that truly assist instead of loading up on NSAIDs, stitching many heating pads into a handy robe, or binge-watching as much Netflix as you can stand.
Here are some things you should eat to stop the cramps in your tracks. There is, in fact, chocolate involved.
1. Drink water more often
Drinking some water actually stops your body from retaining water, despite the fact that this may seem counterintuitive. Your period-related bloating could be lessened to some extent by a large glass of water.
Try consuming water-based items like lettuce, celery, cucumbers, melons, or berries if you don’t like drinking water by itself. Another strategy for relieving cramps is to hydrate with warm or hot liquids.
2. Take a salmon meal
Omega-3 fatty acids are abundant in cold-water fish like salmon. According to a tiny study, omega-3 fatty acids can assist to reduce inflammation, which makes them effective for treating a variety of pains, including menstrual cramps.
Salmon is a fantastic source of vitamins D and B6, in addition to being a healthy supply of protein. Calcium is another substance that might lessen period discomfort and vitamin D aids in its absorption. Additionally, vitamin B6 will ease any irritation and breast pain you may be feeling in addition to your cramps.
3. Include Some Leafy, Dark Greens in Your Meals
You lose iron when you lose blood each month, which can make you feel tired and lethargic.
If you eat meat, a big, juicy burger or steak may be a tempting way to get your iron. However, dark, leafy greens like kale and spinach are also nutritional powerhouses and excellent sources of iron for individuals who prefer vegetables. Add some cooked broccoli for a crunchier contrast that also delivers a nutritional punch if you’re getting sick of the leafy stuff.
4. Make friends with kiwis, pineapples, and bananas
According to registered dietitian Lisa DeFazio, bananas have vitamin B6 and a good amount of potassium, which can aid with bloating and cramping symptoms.
You should consider including some fresh pineapple pieces in your smoothie as well. In addition to being delicious, pineapples contain the anti-inflammatory enzyme bromelain.
By including kiwi, your fruit medley might become a triple danger in terms of cramp prevention. Kiwis, which are abundant in the enzyme actinidin, can facilitate easier protein digestion. According to registered dietician Rebecca Scritchfield, they also contain fiber, which can aid in digestion and prevent constipation on top of your discomfort.
5. Increase your intake of calcium
According to studies, calcium not only lessens menstrual cramps but also other PMS symptoms including exhaustion and moodiness.
Calcium is abundant in dairy products, including milk, cheese, and yogurt. Fresh dill and dark, leafy greens are two non-dairy sources of calcium if you have lactose intolerance or prefer a dairy-free diet.