Ways to Deal with Menstrual Cramps

Pamper Yourself With These 5 Foods For Menstrual Cramps

85% of women suffer from menstrual cramps, one of the main reasons for this, in addition to stress and lack of exercise, is a poor diet. That is why it is very important before and during your period to eat a diet rich in vitamins like B6, nutrients such as omega-6 and minerals such as iron, among others. To help you include these in your diet, we have created a list of five essential foods to prevent menstrual cramps. Learn, take advantage and enjoy caring for yourself!


Try preparing a salad with red leaf lettuce, one apple, olive oil and 100 grams of your favorite nuts. This is a practical recipe that you can combine with other foods to reduce menstrual cramps.


Walnuts, almonds and peanuts are sources of vitamin B6, which is responsible for creating serotonin. That's right! The hormone that boosts your mood and promotes happiness. One 100-gram serving can help relieve menstrual cramps and make you feel better (UNAM Foundation).

Nuts are a source of iron, which helps regenerate blood cells and improve blood circulation to prevent menstrual pain. Nuts are also a source of magnesium, a natural antidepressant. With just a handful, you will feel much better.


Tuna is a light addition to a meal that you can combine with almost anything. Prepare salads, meals or snacks. To reduce premenstrual symptoms, eat it twice a week before your period (UNAM Foundation, Mexico).


The oils in tuna help decrease spasms. It has more anti-inflammatory nutrients than other menstrual cramp prevention foods, including omega-3, which improves blood circulation and metabolic activity.

If you experience bloating during your period, you will love tuna. It contains easily digestible proteins that will decrease inflammation. You can replace other fatty foods such as red meat and dairy with fresh fish and tuna.


The nutrients in brown rice are preventative, which means they work best if you eat some before your period. Try including rice as a drink, side dish or dessert in your meals. The nutrient-rich minerals it provides will help relieve your abdominal pain.


Magnesium is a nutrient that you will want to eat during your period. This mineral contributes to muscle function and prevents contractions. Even better, it contributes to the production of serotonin, a neurotransmitter that improves your mood.

Just 100 grams of brown rice provides a much higher amount of magnesium than 100 grams of white rice. This mineral can reduce fatigue, improve psychological function and keep the nervous system healthy. For maximum benefit, have rice as a side dish at lunch.


Ginger is rich in polyunsaturated fatty acids, which can help reduce dysmenorrhea and severe cramps. It prevents swelling and discomfort because it reduces inflammation. The vitamin E in ginger helps oxygen reach the cells, promoting blood circulation. This food clearly has some of the best results for treating menstrual cramps.

It is an essential home remedy for cramps. The best way to take advantage of all its benefits is to include ginger in herbal teas or smoothies.


If you don't get enough sleep because of your menstrual cramps, this fruit is for you. Its high serotonin content helps you regulate your mood and even your heart rate. In addition, it contains melatonin, a nutrient that helps treat insomnia.

Pineapple also has vitamin C, which can help soothe your respiratory tract, and in addition, it is an antioxidant that helps you maintain healthy skin. If that weren't enough, it also plays an important role in the healing process. You can take advantage of all the benefits of pineapple by using it in a refreshing drink or including it in your salads.

Now that you have a good selection of foods that will help you reduce menstrual cramps, you have to include them in your meals. Follow the advice we have provided, but also give yourself the flexibility to try whatever comes to mind. Create your most original and delicious recipes. Let's get started!


Kimberly-Clark makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional medical or other health professional advice.