Dietary Solutions to Period Cramps

By Adele Secrest, Dietetic Intern at Bastyr University

If you, your client, or someone you love has suffered from period cramps and wondered if there was any natural way to ease the pain, this article is for you. While dietary approaches may not make cramps go away altogether, good nutrition might help the body bring down excessive muscle contraction in the reproductive system and relieve some symptoms.

Understanding the cause of period cramps

To understand how to prevent period cramps, first we have to understand their cause. Primary dysmenorrhea, or recurring period cramps not caused by a different health condition, is caused by chemical messengers called prostaglandins. Prostaglandins make the uterus contract and get tighter. If the uterus tightens too much, it cuts off blood to nearby muscles and this creates uncomfortable, painful cramping.¹

In the case of secondary dysmenorrhea, or cramps caused by a disorder or infection in the female reproductive system, the treatment will be to treat the underlying disorder or infection.¹ If you suspect an underlying cause of cramps beyond normal menstruation, encourage your client to seek a medical diagnosis.

Foods, nutrients, and behaviors that can help

• Ginger helps bring down inflammation and blocks the creation of prostaglandins. Randomized controlled trials showed that high doses of ginger and over the counter pain relieving drugs may lower period pain in similar amounts.²
• Calcium helps to regulate muscles and has been shown to help reduce period cramps. Consuming adequate amounts of calcium rich foods such as dairy milk, plant-based calcium fortified milk, bok choy, white beans and tofu can help with period cramps. Many people don’t get enough calcium, and this may be contributing to period cramps by creating more contracting in the uterus. Because we need vitamin D to absorb calcium, supplementing with vitamin D can also help to regulate period cramps.³
• Regular meals may be helpful for lowering the risk of period cramps. In observational studies, researchers found a strong association between skipping meals, following weight loss diets, and higher rates of dysmenorrhea.⁴

Generally, more research is needed to fully understand how diet and lifestyle can help with period cramps. There are some promising studies looking at how omega 3’s, magnesium and vitamin E can help, but there isn’t enough evidence to make strong recommendations for using these nutrients to treat dysmenorrhea at this time.⁴

In the meantime, we hope you’ll remember to be kind to yourself and your body while going through painful periods. Get lots of rest, a balance of healthy foods, and look for joy in your day-to-day life.

We’d love to hear from you: what do you personally do or recommend for clients suffering from period cramps?

Adele Secrest is a dietetic intern at Bastyr. She’s interested in plant-based diets, food justice, and inclusive approaches to nutrition. In her free time, she enjoys yoga, meditation, and long walks in the woods.

References:

1. Cleveland Clinic Medical Professional. Dysmenorrhea: What it is, treatments, causes. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea. Published November 20, 2020. Accessed March 15, 2023.

2. Rondanelli M, Fossari F, Vecchio V, et al. Clinical trials on pain lowering effect of ginger: A narrative review. Phytother Res. 2020;34(11):2843-2856. doi:10.1002/ptr.6730

3. Abdi F, Amjadi MA, Zaheri F, Rahnemaei FA. Role of vitamin D and calcium in the relief of primary dysmenorrhea: a systematic review. Obstetrics & Gynecology Science. 2021 Jan;64(1):13-26. DOI: 10.5468/ogs.20205. PMID: 33406811; PMCID: PMC7834752.

4. Bajalan Z, Alimoradi Z, Moafi F. Nutrition as a Potential Factor of Primary Dysmenorrhea: A Systematic Review of Observational Studies. Gynecol Obstet Invest. 2019;84(3):209-224. doi:10.1159/000495408