Menstrual pain, also known as dysmenorrhea, can make the period particularly difficult. But did you know that diet can play a key role in managing this pain? Certain foods have anti-inflammatory and relaxing properties that can help soothe menstrual cramps and discomfort. In this article, we explore the best foods to include in your diet to relieve menstrual pain.
Why does diet influence menstrual pain?
Menstrual pain is mainly caused by the production of prostaglandins, chemicals that trigger uterine contractions. When the body produces an excess of prostaglandins, contractions become more intense, causing painful cramps.
A diet rich in anti-inflammatory foods can help reduce prostaglandin production and ease pain. Conversely, certain pro-inflammatory foods (such as refined sugar and saturated fats) can aggravate cramps.
Foods that relieve menstrual pain
Here are the most important foods for reducing menstrual pain:
1. Foods rich in omega-3
Omega-3s are fatty acids with powerful anti-inflammatory properties. They help reduce the levels of prostaglandins responsible for cramps.
Foods rich in omega-3 :
- Oily fish (salmon, mackerel, sardines)
- Chia seeds
- Flax seeds
- Walnuts
- Rapeseed oil
How do you eat them?
- Add chia or flax seeds to your smoothies or yoghurts.
- Include oily fish in your diet at least twice a week.
2. Green leafy vegetables
Green leafy vegetables are rich in magnesium, a mineral that helps relax muscles and reduce cramps.
Examples of green vegetables:
- Spinach
- Kale
- Broccoli
- Chard
How do you eat them?
- Make salads with kale or spinach.
- Add greens to hot dishes such as soups or stir-fries.
3. Dark chocolate (high cocoa content)
Dark chocolate is rich in magnesium and antioxidants, making it an ally in relieving menstrual cramps and reducing inflammation.
How to eat it
- Choose chocolate containing at least 70% cocoa.
- Eat a small portion (20-30 g) to enjoy its benefits without excess.
4. Ginger
Ginger is a powerful natural anti-inflammatory that can help relieve menstrual pain and nausea.
How to eat it
- Prepare an infusion of fresh ginger.
- Add grated ginger to your dishes or smoothies.
5. Fruits rich in vitamin C
Vitamin C helps reduce inflammation and strengthen the immune system. It also plays a role in regulating the menstrual cycle.
Fruits rich in vitamin C :
- Oranges
- Lemons
- Strawberries
- Kiwis
- Papayas
How do you eat them?
- Prepare juices or smoothies with fresh fruit.
- Add vitamin C-rich fruit to your salads.
6. Iron-rich foods
Menstruation can cause significant blood loss, which can lead to iron deficiency and increased fatigue. It is therefore important to eat iron-rich foods to avoid anemia.
Iron-rich foods :
- Lenses
- Spinach
- Quinoa
- Lean red meat
- Chickpeas
How do you eat them?
- Add legumes such as lentils and chickpeas to your dishes.
- Choose lean meats if you're an omnivore.
7. Turmeric
Turmeric is a powerful natural anti-inflammatory thanks to its curcumin content.
How to eat it
- Add turmeric to your dishes or soups.
- Prepare a "golden latte" by mixing plant milk, turmeric, ginger and black pepper.
8. Herbal infusions
Certain plants are renowned for their muscle-relaxing effects and their ability to soothe cramps.
Recommended plants :
- Chamomile
- Peppermint
- Fennel
How do you eat them?
- Drink hot herbal teas throughout the day during your period.
- Make a homemade infusion with ginger and lemon.
Foods to avoid during menstruation
Certain food categories can aggravate menstrual pain by increasing inflammation in the body. Here are the main foods to limit:
- Processed foods: potato chips, industrial cookies, ready meals
- Refined sugars: pastries, candies, sodas
- Caffeine: can aggravate anxiety and cramps
- Alcohol: can increase inflammation and aggravate pain
Summary
Adopting a diet rich in anti-inflammatory foods can help reduce menstrual pain naturally. Incorporating foods rich in omega-3, magnesium, iron and antioxidants can have a positive effect on overall well-being during menstruation. Conversely, it's important to avoid processed, pro-inflammatory foods.
References
- Parazzini, F., et al. (2017). Diet and menstrual pain: A systematic review. European Journal of Obstetrics & Gynecology and Reproductive Biology. Available here
- Kiefer, D., & Pantuso, T. (2003). Herbs that relieve menstrual cramps: A review. American Family Physician. Available here
- Nagata, C., et al. (2005). Dietary intake of selected nutrients and menstrual pain in a cohort of Japanese women. European Journal of Clinical Nutrition. Available here
- Harel, Z. (2006). Dysmenorrhea in adolescents and young adults: Etiology and management. Journal of Pediatric and Adolescent Gynecology. Available here
How can you recognize the different phases of your menstrual cycle?