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Food Power: Eating for Easier Menstrual Periods

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Food Power: Eating for Easier Menstrual Periods

Food Power: Eating for Easier Menstrual Periods. Painful periods are a common drag, affecting over half of people who menstruate. Cramps, bloating, and digestive woes can disrupt life during those few days each month. While medication can help, what about food? Can adjusting your diet ease discomfort and make your period a little less…well, awful?

Super Hero Foods:

The good news is research suggests certain foods might be period pain superheroes:

Omega-3 Fatty Acids:


Dive into salmon, chia seeds, walnuts, and flaxseeds – these omega-3 powerhouses fight inflammation, a key player in period pain.

A meta-analysis even found diets rich in omega-3s (including supplements) reduced pain and medication use for many. (Source: Nutrients, 2023, 15(2): 320)

Vitamin D:

Soak up the sunshine (with sunscreen!) or chow down on vitamin D-packed foods like tuna, mackerel, or even sun-kissed mushrooms.

This vitamin might reduce period pain by lowering inflammatory molecules in the uterus.

A 2023 meta-analysis showed weekly doses over 50,000 IU significantly eased pain, regardless of how long or often women took it. (Source: Journal of Pain Research, 2023, 16(8): 1453-1463)

Vitamin E:


Sprinkle sunflower seeds, nuts, spinach, or kiwifruit on your plate.

lVitamin E supplements have shown promise in reducing period pain severity and duration in a well-conducted trial. (Source: Gynecological and Obstetric Investigation, 2007, 64(4): 242-247)

But not all foods are period pals (Avoid These Foods):


Highly Processed Foods:

Ditch the chips, sugary drinks, and greasy takeout.

Studies suggest a diet high in processed foods may worsen period pain, likely due to their inflammatory effects.

(Source: American Journal of Clinical Nutrition, 2009, 89(4): 1120-1127)


Cut back on coffee and energy drinks.

While the mechanism isn’t fully understood, caffeine might constrict blood vessels, leading to stronger cramps.


While not directly linked to period pain, heavy alcohol consumption can deplete magnesium, a mineral crucial for muscle relaxation and blood flow.


A balanced diet is your best bet for overall health and period pain relief. Think fresh fruits and veggies, whole grains, lean proteins, and healthy fats.

For individualised advice:

  • Consult an accredited dietitian: They can create a menstrual health meal plan tailored to your needs.


  • Talk to your doctor: Rule out any underlying medical conditions and discuss treatment options.


Food Power: Eating for Easier Menstrual Periods. Remember,
you’re not alone in this!

Food might not be a magic bullet, but adopting a healthy, balanced diet can be a powerful tool for managing period pain and boosting your overall well-being. Now go forth and conquer those cycles!

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