Power foods to relieve period pain: Ease cramps, headaches, and more!


If you are like many women, you know all too well the discomfort that comes with your period—cramps, headaches, back pain, and the dreaded breast tenderness. While popping a painkiller can bring some relief, there is a more natural way to tackle these symptoms: food! Yes, what you eat can make a huge difference in how you feel during that time of the month. Let’s get to know about some amazing foods that can help you feel better and keep those period pains at bay.

1. Dark Chocolate

Who does not love a good excuse to eat chocolate? Well, here it is! Dark chocolate is not just a tasty treat but it is also a way to fight off period pain. Packed with magnesium, dark chocolate helps relax your muscles and ease those pesky cramps. It gives your mood a boost by increasing serotonin levels, making you feel a bit happier during your period. So go ahead, get a little!

But it is not just about the taste, research backs this up! A study from the “Journal of Obstetrics and Gynaecology Research” found that magnesium can significantly reduce the severity of menstrual cramps. More magnesium equals less pain. So, a few squares of dark chocolate might just be what you need to get through those tough days.

2. Eggs

Eggs are more than just a breakfast staple. Loaded with essential vitamins like D, B6, and E, eggs can help combat those annoying PMS symptoms. These vitamins are known for their anti-inflammatory powers, which can help reduce the pain and discomfort you feel during your period. So, whipping up an omelet or boiling a few eggs could be just what you need to feel better.

Research published in the “American Journal of Clinical Nutrition” shows that vitamin D can significantly reduce menstrual pain due to its anti-inflammatory properties. But that’s not all. According to the book “Women’s Health: A Guide to a Healthier You,” these vitamins work together to alleviate various PMS symptoms, making eggs a powerful food for period relief. 

3. Pumpkin Seeds

Pumpkin seeds might be small, but they pack a powerful punch when it comes to period relief. These tiny seeds are loaded with magnesium, zinc, and omega-3 fatty acids—all essential nutrients that can help reduce muscle tension and inflammation. This means fewer cramps and less discomfort for you. Whether you sprinkle them on your salad or snack on them throughout the day. 

Research shows that omega-3 fatty acids can significantly reduce the intensity of menstrual pain. According to “The Complete Guide to Nutritional Health” by Dr. Pierre Jean Cousin and Kirsten Hartvig, these healthy fats help lower inflammation and soothe muscle spasms, making your period a little more bearable.

4. Turmeric

This yellow spice contains curcumin, a compound known for its strong anti-inflammatory and pain-relieving properties. By adding turmeric to your diet, you can help reduce menstrual cramps and overall discomfort. Whether you mix it into smoothies, sprinkle it on your food, or brew it into tea, or mix it in boiled milk, turmeric is an easy way to combat period pain.

And there’s solid science behind it. Research has shown that curcumin can significantly reduce the severity of PMS symptoms. According to the book “Anti-Inflammatory Eating Made Easy” by Michelle Babb, curcumin works by lowering inflammation in the body, which helps to reduce the pain and discomfort associated with periods.

5. Yogurt

Packed with calcium and probiotics, yogurt can also help make your period a little more bearable. Calcium works wonders by reducing menstrual cramps, while probiotics keep your gut healthy, boosting your overall well-being during that time of the month. 

Research says calcium can help reduce menstrual cramps. According to “The Calcium Bible” by Dr. Alan Gaby, regular calcium intake is linked to less severe period pain. Probiotics, on the other hand, support a healthy digestive system, which can be important during your period when your body needs all the support it can get. 

6. Berries

Imagine snacking on a bowl of blueberries and knowing you are doing your body a big favor. These healthy fruits are packed with antioxidants and vitamin C, both of which are great for reducing inflammation and giving your immune system a boost. This can mean less period pain and a happier, healthier you.

Scientific studies show that antioxidants help combat inflammation, which is a key player in period pain. According to “The Antioxidant Miracle” by Lester Packer and Carol Colman, these powerful compounds can help reduce the discomfort associated with menstrual cramps. So, whether you toss them into your cereal, blend them into a smoothie, or enjoy them on their own, berries are a sweet and effective way to keep period pain away. 

7. Ginger

If you are looking for a natural way to tackle period pain, ginger is your go-to hero. This spicy root is famous for fighting nausea and inflammation, making it a powerful ally against menstrual cramps and discomfort. Whether you grate it into your tea, add it to your meals, or chew it raw if you are feeling brave, ginger can provide soothing relief during your period.

As highlighted in the book “Ginger: Common Spice and Wonder Drug” by Paul Schulick, ginger works by blocking inflammatory substances in the body, offering a natural pain relief option.

8. Oranges

Feeling the cramps coming on? Grab an orange! These fruits are loaded with vitamin C and bioflavonoids, which can enhance blood circulation and help ease those muscle cramps. With their high antioxidant content, oranges are a great way to boost your overall health while tackling period discomfort.

9. Olive Oil

Olive oil is rich in oleic acid, which has been shown to lower inflammation levels in the body, easing those pesky period cramps. By using olive oil into your daily meals, you can enjoy both its flavorful benefits and its ability to help you feel better during your cycle.

10. Beans

Beans are a powerhouse of nutrition, loaded with fiber and magnesium. Fiber helps keep your digestion on track and reduces bloating, while magnesium works wonders in relaxing muscles and easing cramps. Also, beans provide a steady source of energy, helping you feel more balanced and less fatigued during your period.

How to use these foods?


  • Start your day with a yogurt parfait topped with berries and a sprinkle of pumpkin seeds.
  • Enjoy a smoothie made with spinach, berries, and a teaspoon of turmeric.


  • Prepare a salad with leafy greens, beans, boiled eggs, and a drizzle of olive oil.
  • Make a hearty soup with beans, ginger, and vegetables.


  • Snack on dark chocolate or pumpkin seeds throughout the day.
  • Enjoy orange slices or a berry mix.


  • Cook a stir-fry with vegetables, ginger, and olive oil.
  • Include a side of beans or a turmeric-spiced dish.

Adding these power foods to your diet can naturally ease period pain, from cramps and headaches to breast tenderness and back pain. These foods are rich in essential nutrients and have anti-inflammatory properties. Just remember to consult your healthcare provider before making big changes to your diet, especially if you have any health conditions. By adjusting what you eat, you can improve your menstrual health and overall well-being.

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