Foods that relieve menstrual cramps

Hello, readers! We know how difficult those days of the month can be when menstrual cramps appear to torment us. Those pains that feel like a wicked fist clenched in the abdomen, don't they? However, beyond pharmaceutical painkillers, the most effective solution may be closer than we think: eating foods or natural ingredients.

As you read, the foods we choose can play a fundamental role in our well-being during the menstrual cycle. Therefore, at Your Intimate Health, we've prepared a guide of foods and natural extracts that can be your best allies in combating menstrual cramps.

Top 7 Natural Foods and Ingredients for Menstrual Relief

No woman deserves to suffer pain at any stage of her life, but in the case of menstrual cramps, eating natural foods and ingredients can be a foolproof and healthy method. In this regard, some of the most recommended are:

1. Ginger: the natural anti-inflammatory

Ginger is a great option when it comes to relieving menstrual cramps. This root has anti-inflammatory properties that help reduce inflammation in the uterus, which in turn lessens the intensity of cramps. It's also excellent for improving blood circulation and reducing nausea, which can sometimes accompany menstrual pain. You can drink it as an infusion or add it to smoothies, or even add it to your dishes.

2. Banana: magnesium's ally

Did you know that bananas are rich in magnesium? This mineral is key to relaxing and preventing your abdomen from feeling like a battlefield. Magnesium helps reduce muscle contraction, which relieves those annoying cramps we hate so much. Bananas also contain vitamin B6, which helps improve your mood during your menstrual cycle.

3. Nuts: source of healthy fatty acids

Nuts, especially almonds and walnuts, are an excellent source of omega-3 fatty acids, which have an anti-inflammatory effect on the body. These fatty acids help reduce menstrual cramps and improve your mood. Additionally, almonds are rich in vitamin E, which can also help relieve breast tenderness, which sometimes plagues us during those periods.

4. Spinach: the power of iron

Spinach, like other leafy greens, is rich in iron, an essential mineral for preventing anemia, which can occur during your period due to blood loss. Spinach also contains calcium, which is essential for reducing muscle cramps. Not only will it help with cramps, but it will also give you a boost of energy, which is always helpful when you're feeling run down.

5. Chamomile tea: the natural sedative

Chamomile is another food that should never be missed when we're having those tough days. Its ability to relax muscles and reduce stress is incredible. Drinking a cup of chamomile tea not only helps relieve menstrual cramps, but it can also calm anxiety and improve your sleep quality, two things we—let's be honest—need during our cycle.

6. Avocado: the source of healthy fats

Avocado, besides being delicious, is an excellent source of healthy fats that help reduce inflammation. It's also rich in potassium, which is great for maintaining fluid balance in the body and preventing water retention, a common symptom before and during menstruation.

7. Water: the basis of everything

It may seem simple, but water is vital to staying hydrated and reducing the abdominal bloating that often accompanies menstrual cramps. During your cycle, it's important to drink water regularly to prevent dehydration and improve circulation. If you find it easier, you can add a few slices of cucumber or lemon to your water for a refreshing touch.

Your Intimate Health: Menstrual Zen with Magnesium Glycinate for menstrual relief

At Tu Salud Íntima, we believe that consulting with women's health specialists is the best option in these cases, especially because each cycle tends to have its own unique characteristics, and ideally, each woman should experience as little discomfort as possible during her period.

However, nutritional supplements made with 100% natural ingredients can be a satisfactory solution, and in our menstrual health catalog, we offer Menstrual Zen , a product containing magnesium glycinate, vitamins B1, B6, and D, cramp bark, black haw, and chasteberry. It not only relieves cramps but also improves mood and reduces inflammation.

If you like the idea of ​​continuing to read about menstrual and feminine health topics, we invite you to continue exploring our blog .

Sources consulted:

1. Ginger (Zingiber officinale)
   

• Daily, J.W., Zhang, T., & Park, S. (2015). Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta-analysis of randomized clinical trials . Pain Medicine, 16(12), 2243–2255.
  

• https://pubmed.ncbi.nlm.nih.gov/26338178/
  
  

2. Banana and Magnesium
   

• Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health . Journal of Research in Medical Sciences, 19(2), 164–174.
  

• NIH Office of Dietary Supplements – Magnesium: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  
  

3. Nuts (Omega-3 and Vitamin E)
   

• Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids . Biomedicine & Pharmacotherapy, 56(8), 365–379.
  

• NIH – Vitamin E: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
  
  

4. Spinach and iron
   

• FoodData Central (USDA) – Nutritional value of spinach: https://fdc.nal.usda.gov/
  

• Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values . The American Journal of Clinical Nutrition, 91(5), 1461S–1467S.
  
  

5. Chamomile
   

• Srivastava, J.K., Shankar, E., & Gupta, S. (2010). Chamomile: An herbal medicine of the past with a bright future . Molecular Medicine Reports, 3(6), 895–901.

• https://pubmed.ncbi.nlm.nih.gov/20808522/
  
  

6. Avocado and potassium
   

• Dreher, M.L., & Davenport, A.J. (2013). Hass avocado composition and potential health effects . Critical Reviews in Food Science and Nutrition, 53(7), 738–750.
  

7. Water and fluid retention
   

• Institute of Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate . The National Academies Press.