6 tips for period pain and PMS

by Anna Abel, dietetic intern

 
 

Period pains and PMS really bothering you? For many menstruating people, period pain can be almost debilitating. This is especially true for people with endometriosis or premenstrual dysphoric disorder (aka PMDD). Typically, we think of ibuprofen and heating pads when it comes to that time of your cycle, and while those undeniably help those pesky pains, there are so many more things to consider. Nutrition as a whole can help alleviate these pains, so let’s dig into some sustainable tips and tricks that can aid you when you’re experiencing period pains.

1. Be mindful of eating enough and not overdoing exercise. 

Undereating and over-exercise can be culprits of some additional period pains, along with irregular periods leading to a confused body. Be sure to eat enough to fuel your body and its needs, while including carbs, fats and proteins at each meal to satisfy hunger and sustain fullness! 

Take it easy when your body says it needs rest. Some days, you might be able to move mountains with exercise, and some days you’ll feel like you just need a rest. Mindfully take account of what your body needs and follow your instincts.

2. Antioxidants, found mainly fruits and veggies, can help with inflammation to help lessen your period pains. 

Inflammation is basically your body’s natural stress response, and inflammation tends to increase during the menstrual cycle as our bodies work extra hard during this time. Fruits and vegetables contain many substances that can help fight inflammation levels in the body by regulating hormones and reducing a type of stress known as oxidative stress. Some foods that are chalk full of antioxidants are: berries, citrus fruits, leafy greens like spinach and kale and orange root veggies like carrots and sweet potatoes.

3. Fiber containing foods help with period pains, especially cruciferous veggies.

Fiber aids in regulating levels of hormones, by essentially flushing out extra hormones that have already been used so they don’t get reabsorbed. This helps to keep our body and cycle in balance. Fruits and veggies are high in fiber, but cruciferous veggies in particular can help with regulating hormones. Some other examples of fiber containing foods are whole grains, beans, nuts and seeds.

4. Turmeric can come to the rescue too.

Turmeric, AKA curcumin, has been shown to have anti-inflammatory effects, similar to the way ibuprofen works. In fact, turmeric in conjunction with pain medication can help even more as they can complement each other. There are supplements for turmeric, but you can also find it as a seasoning which you can use to sprinkle in foods like: eggs and scrambles, cooked veggies, milk and coffee, and even smoothies. Talk to your dietitian about whether a turmeric supplement is right for you.

5. Magnesium and its role in your monthly cycle.

Adding magnesium can help period cramps, as a large job of this mineral is to relax muscles. It may also help with bloating, as water retention can be reduced with added intake of magnesium containing foods. Lastly, it can help influence mood, by showing decreased levels of depression and anxiety when consumed regularly. Some magnesium-containing foods are: dark leafy green veggies like kale and spinach, beans and legumes, nuts and seeds, dark chocolate, and fruit like figs and avocados. There are also many magnesium supplements that come in powder or pill form - talk to your dietitian to see if supplementing magnesium is right for you, and which form might be best for your needs.

6. Light movement like yoga and stretching can help flush out prostaglandins.

Prostaglandins are hormones that build up before our cycle and tell our uterus to contract, causing period pains. Yoga and stretching can help the flow of your body, increasing removal of these hormones. This will also help us keep our body in balance, and also even promote endorphins (the happy hormones). If you feel inclined, get your stretch on!


With these tips and tricks you can reduce your period pains, and have a much more comfortable cycle. Still needing more help with your menstrual cycle and issues that are arising from it? At Feed Your Zest, we have 1:1 coaching options to help you meet your reproductive health goals. Click here to learn more and apply for 1:1 coaching.