For many individuals, monthly periods are accompanied by painful cramps, which can range from minor discomfort to intense pain. Dr. Taraneh Shirazian, director of the Center for Fibroid Care at NYU Langone Health, suggests that incorporating anti-inflammatory foods and supplements in one’s diet can help reduce inflammation and alleviate cramps. Foods rich in antioxidants like leafy greens, berries, and spices such as turmeric and ginger can lower inflammation and lessen cramps. Dietitians recommend a balanced diet rich in fruits, vegetables, berries, omega-3 fatty acids, and fermented dairy to improve menstrual health overall.
A 2022 study analyzed previous research on the impact of diet on menstrual pain and identified foods to avoid and foods to consume to reduce cramps. Foods such as coffee, red meat, processed foods, and those high in omega-6 fatty acids were found to increase pain, while fruits, vegetables, whole grains, and those high in omega-3 fatty acids like fish were shown to lessen cramping. The study revealed that foods high in omega-6 fatty acids can raise inflammation, leading to increased menstrual pain. It is essential to balance these out with foods high in omega-3 fatty acids to reduce inflammation.
Experts caution against consuming foods like red meat, processed foods, coffee, sugar, baked goods made with processed flour, and alcohol during periods as they can worsen cramping. Conversely, foods like oranges, strawberries, fatty fish, nuts, seeds, leafy greens, avocados, ginger, and turmeric can help reduce inflammation and alleviate period cramps. An anti-inflammatory vegan diet has shown to be the most effective in reducing menstrual pain, as plant-based diets are rich in nutrients that help combat inflammation.
Painful period cramping affects a significant number of women, with up to 15% experiencing severe menstrual cramps that can interfere with daily activities and quality of life. Menstrual cramps are related to the release of prostaglandin, a compound that promotes inflammation. Medications like NSAIDs can help alleviate menstrual cramping by reducing prostaglandin levels. A Mediterranean-style diet high in whole grains, plant-based foods, and healthy oils can help minimize period cramps. It is recommended to avoid foods with added sugars like high-fructose corn syrup to reduce inflammation.
Incorporating an anti-inflammatory diet rich in fruits, vegetables, omega-3 fatty acids, and supplements like turmeric can help reduce menstrual pain, even in individuals without fibroids. Women and girls experience inflammation from ovulation and menstruation, which can result in pain during periods. Consuming a low-sugar, low-carb diet supplemented with fruits, vegetables, and anti-inflammatory foods like turmeric can help alleviate menstrual cramps. Experts advise adjusting one’s diet a few days before the cycle or a week before to see the impact on menstrual cramps.
Overall, consuming a diet rich in anti-inflammatory foods can help reduce menstrual pain by lowering inflammation levels in the body. Foods like leafy greens, berries, fatty fish, nuts, seeds, and spices like ginger and turmeric can alleviate cramps. Avoiding foods that trigger inflammation, such as red meat, processed foods, coffee, and alcohol, can help minimize period pain. A balanced diet with a focus on plant-based foods and omega-3 fatty acids can improve vaginal health overall and reduce menstrual cramps during periods.
