Are you one of these women?

Every month, I feel bloated and have headaches.

I have mood swings and feel like crying. It’s harder to focus on my work.


I feel tired and I am eating more.”

Three out of four woman experience PMS and menstrual cramps, especially between their teens and early 40s.

Menstrual cramps are a dreaded part of each month for many women

The pain can be throbbing, sharp or a cramping sensation in the lower abdomen. Some women also experience pain in their lower back and the tops of their thighs.

Pain is usually worst just as menstrual bleeding begins, and tapers off by the second day of bleeding. The pain is usually caused by contractions as the body expels the uterine lining.

Finding ways to treat the pain

The medical term for menstrual cramps is dysmenorrhea and it is typically treated with anti-inflammatory pain relieving drugs such as aspirin or Paracetamol.

Many doctors recommend an oral contraceptive pill as a suitable remedy. These are only a temporary solution, and long term use of the oral contraceptive pill or anti-inflammatory drugs may cause harmful side effects.

Fortunately in most cases, menstrual cramps can be eliminated or greatly relieved by simple diet changes and the right supplements.

But first of all I think it would be good to find the reason of these cramps.

Could it be from lack of micronutrients and minerals, hormonal problems or food sensitivities?

Foods and drinks that will help get rid of or prevent cramping and bloating

foods for menstrual cramps_2

Dark Chocolate

When we have our period, a lot of us find ourselves craving chocolate or something else that’s sweet. Try eating dark chocolate. It will help relax your muscles [1] and also get rid of those pesky cravings [2] and keep you happier without consuming the fat and dairy.


Zinc has been shown to reduce premenstrual pain and bloating and is found in oysters, pumpkin seeds, nuts and beef. But avoid cured meats due to high sodium concentration that could cause bloating and worsening of the cramps.


Ginger has even been found to be as effective as Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) in relieving pain from menstrual cramps in women. It also helps with the headaches that can accompany menstrual cramps. I especially like yellow ginger called Turmeric.  Or make a nice warming Turmeric Tea to sooth your belly.


Seafood is high in Vitamin B3, also known as niacin, which was cited in one study as responsible for cramp reduction in 90% of symptomatic women by reducing uterine artery spasms.  Also fatty fish is full of omega-3s and vitamin D, both of which have been shown to help with PMS symptoms. It has anti-inflammatory effects, which helps with cramps and bloating.


In the nutrition world, dark leafy greens play the role of the ultimate superfood, offering up crucial vitamins and minerals as well as host of health benefits.  Choose raw or steamed baby spinach, kale, chard, spring greens and you will be shocking your body with magnesium for very few calories. Magnesium is an antidote to stress, the most powerful relaxation mineral available and it can help improve your sleep and rest.


Red Raspberry Leaf – A well know fertility herb that is also helpful in reducing PMS and cramping. It has a high nutrient profile and is especially high in calcium and is a uterine tonic.

Sipping mint or peppermint flavoured tea throughout the day is known to ease the discomfort caused by menstrual cramps.

Enjoying camomile tea regularly increases levels of the amino acid glycine in your body, and higher levels of glycine may help to ease menstrual cramps by reducing muscle spasms and encouraging your body (including the uterus) to relax [3].

Black cohosh (Cimicifuga racemosa). Generations of Native American women have used the root of the black cohosh plant to treat various female conditions, most notably, the relief of PMS discomfort, menstrual cramps and especially, symptoms of menopause.

Recipes that make the most of these foods for menstrual cramps:

foods for menstrual cramps_3

  • Gayatri Greens

Remember that anything that increases inflammation in your body can worsen menstrual cramps.

This is because studies have shown that women who experience higher levels of pain have higher levels of pro-inflammatory prostaglandins in their body.

Eliminate these foods that raise levels of inflammatory prostaglandins in the body and can worsen menstrual pain

– Sugar worsens all types of pain because it is a strong inducer of inflammation.

– Keep your caffeine intake low

Caffeine can worsen the pain because it constricts blood vessels and raises tension levels, making cramping worse.

– Substitute salt for herbs and spices

Many women feel incredibly bloated and puffy around the time of menstruation. Consuming too much salt at that time will only make you feel worse.

Increase the amount of herbs and spices you add to your meals, so they are still tasty and you don’t notice the reduced salt.

– Alcohol increases inflammation in your gut and causes dehydration.

Need more Hormone Help?

If you’re needing some health upgrading, it’s time you started looking into what’s going on with your hormones.

I’ve designed hormone detox and evaluation to help you understand exactly what’s out of whack and how you can start getting back to balance so that your hormones no longer have to suffer.


Connect with Expert Vilma Brunhuber.

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