Most of us have been in the official menstrual cycle uniform, a baggy t-shirt and sweatpants, while lying in a fetal position on the bed with a sharp pain coursing through our lower abdomen, lower back or thighs. Who’s the culprit? It could be period cramps. These cramps, which happens due to the muscles of the womb tightening and relaxing in an irregular rhythm to help shed its lining, appear just before and during menstrual periods.

The pain varies from person to person. For some, the pain is a slight discomfort and for others, the pain is enough to impede their daily lives for a few days. In less severe cases, period cramps can be treated with over-the-counter pain relievers or hormonal birth control, however, there are other remedies to take into consideration.

A healthy diet can go a long way to ease those cramps. Eating a whole pizza pie and topping it off with some ice cream sounds pretty ideal while on your menstrual cycle, but it’s important to eat minimally processed foods that will help reduce your pain. Here are five foods to eat to combat period cramps:

1. Peanut Butter – Get your peanuts! Unsalted or low salt peanuts and peanut butter are rich in magnesium, a cramp-fighting mineral that minimizes bloating. As an added bonus, magnesium helps to regulate serotonin, a chemical that helps lift your mood and combat depression. Dip some apple slices in peanut butter and prepare yourself for some feel-good chemicals and reduced pain.

2. Oats – Oats are filled with magnesium and zinc, a cramp-fighting vitamin. They are considered a top food for those who suffer from painful menstrual cycles. Whip up some oatmeal and add some fruits for an extra healthy kick!

3. Fish – Fish such as salmon, tuna, mackerel and trout are high in omega-3 fats, which makes it a key anti-inflammatory food to eat during your menstrual cycle. Its properties can help relieve pain. You can’t go wrong with a baked salmon and a side of some yummy veggies.

4. Bananas – Rich in vitamin B6 and in potassium, bananas prevent water retention and bloating and relieves cramps. A lack of potassium in your diet can cause muscle cramping, which doesn’t bode well for menstrual cramps. Add it to your oatmeal or a refreshing, healthy smoothie.

5. Spinach – Spinach, just like other dark, leafy greens, is a fantastic source of iron and calcium. The minerals and vitamins that spinach contains can help alleviate your menstrual cramps and prevent nausea and stomach pains. Eat it on the side of some fish or add it to your smoothie to make it a little greener and richer in nutrients.

Sources:

· Mayo Clinic Staff. (2018). Menstrual cramps.

mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938

· Mayo Clinic Staff. (2017). Nutrition and pain.

mayoclinic.org/nutrition-and-pain/art-20208638

· Period pain: Overview. (2016).

ncbi.nlm.nih.gov/pubmedhealth/PMH0072508

· Redbook. (2016). Foods to Beat Cramps, Bloating, and More PMS Symptoms

https://www.redbookmag.com/body/healthy-eating/g3891/what-to-eat-when-youre-pmsing/

· Everyday Health. (2013). 8 Foods That Help Fight PMS.

https://www.everydayhealth.com/womens-health-pictures/foods-that-help-fight-pms.aspx#07