Struggling with Painful Periods? Here’s How Diet Can Help

04/09/2025 Author: Dt. Silky Mahajan

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Why Period Pain Happens

Cramps, back pain, bloating, and mood swings — many women experience these every month. These symptoms are largely linked to hormonal shifts in estrogen and progesterone during your cycle.

But here’s the good news: your diet can make a big difference in easing discomfort and supporting hormonal balance.

Foods That Ease Period Pain

Fruits & Greens for Hormonal Balance

Bananas, papaya, pineapple, and berries – rich in vitamins and anti-inflammatory compounds.
Leafy greens – high in iron to replenish what’s lost during menstruation.

Anti-Inflammatory Superfoods

Ginger – reduces cramps and bloating.
Chamomile tea – helps relax muscles and calms the nervous system.
Fatty fish (like salmon) – a source of omega-3s to fight inflammation.

Magnesium-Rich Foods for Cramp Relief

Dark chocolate, nuts, and seeds – magnesium relaxes muscles and reduces cramping.

Seed Cycling for Natural Hormone Support

Seed cycling is a simple way to align your diet with your menstrual phases:

Follicular Phase (Day 1 to Ovulation – Estrogen Dominates):
Take 1–2 tbsp daily of ground flaxseeds and pumpkin seeds.
Luteal Phase (Ovulation to Next Period – Progesterone Dominates):
Switch to 1–2 tbsp daily of ground sunflower seeds and sesame seeds.

These seeds provide essential nutrients that support hormone balance naturally.

Foods to Avoid During Periods

Some foods can worsen period discomfort, such as:

Caffeine (can increase anxiety and cramps)
Sugary snacks (cause energy crashes)
Fried foods (trigger inflammation)
Excess salt (leads to water retention and bloating)

Conclusion: Nourish Your Body, Ease the Pain

Your menstrual cycle doesn’t have to feel overwhelming. By making small dietary changes — like adding anti-inflammatory foods, magnesium-rich snacks, and seed cycling — you can significantly reduce cramps, bloating, and mood swings.

Remember, your body deserves care, balance, and nourishment. Food can be your gentle medicine for period relief.

In case of any related query related to pregnancy nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.