If you’re a ‘desi’ girl, chances are that you’ve pretty much looked for and tried every ‘nuskha’ available in your matriarchal kitty. From ‘Haldi ka Doodh’ to ‘Adrak ki Chai’ to bingeing on chocolates to drive the period pains, cramps and more away.
And these things indeed do help, barring bingeing on chocolates, you need to be a tad bit more selective there. While one may crave fatty, sugary, or salty foods when on their period, they aren’t the most beneficial. Your diet during your period is the key to an easier and a slightly less painful period week. Anti-inflammatory foods like cherries, blueberries, tomatoes, and bell peppers are a great addition to one’s diet. So are calcium-rich beans, almonds, and dark leafy greens. Many women find that eating this way can help ease menstrual pain and boost health.
Now let’s come to the more unique things that help you during your period and help combat PMS.
Cherries
Cherries have a whole host of amazing properties, most importantly the number of antioxidants. One cup of cherries contains 90 calories with an ample supply of fibre, protein, and Vitamins A and C. Beyond antioxidants, cherries are the only natural source of melatonin, a hormone that regulates the body’s internal block and sleep-wake cycles.
Chamomile Tea
Chamomile tea is full of anti-inflammatory agents that inhibit prostaglandins. Prostaglandins are lipid compounds with diverse hormone-like effects, these are made by cells in the endometrium of the uterus. Prostaglandins are released during the period, stimulating muscle contractions of the uterus leading to pain and cramps. Prostaglandins in the bloodstream are also responsible for nausea, vomiting, diarrhoea, and headache during the menstrual period. Sipping chamomile tea inhibits pain-causing prostaglandins and boosts the menstrual flow to ease period symptoms.
Fennel (Saunf)
Researchers believe fennel inhibits uterine contractions that are stimulated by prostaglandins. During menstruation, women often feel nauseated, out of sorts, weak, and achy. These problems can be compounded with fennel. Menstrual cramps are caused by the uterus contracting so hard its blood supply is compromised, and fennel works through muscle relaxation. Which is why fennel is also ideal for regularising irregular periods.
Cinnamon
Cinnamon is loaded with antioxidants and anti-inflammatory compounds. Studies have shown that consuming small quantities of cinnamon 3 days before the menstrual period can lead to less menstrual bleeding, reduced pain, and reductions in the frequency of nausea and vomiting. Try a sprinkle of cinnamon on your cereal or tea. It might just help your cramps and other period symptoms.
Ginger
Ginger is the go-to desi nuskha for coughs, touches of flu and colds. But did you know that it also has fantastic pain-relieving properties? That’s why ginger tea (without milk) is such a great hack for relieving period cramps alternative. Ginger also reduces bleeding when an eighth of a teaspoon of ginger powder is taken three times a day during one’s period.
Celery
Celery is the only vegetable that burns more calories than it has. What’s more amazing is that it can be a great help against unwanted bloating during your period. It mainly consists of water which keeps you hydrated and gets your digestion going. It is a great snacking option during your period especially when dipped into peanut butter.
Spinach
One must include spinach into their period diet. Why? Because spinach contains vitamins B6 and E and good levels of calcium in the leaves. Spinach can do wonders when it comes to your period, it helps ease menstrual cramps and bloating.
Turmeric
Curcumin, an ingredient in the root turmeric, which helps relieve PMS symptoms. The beneficial compounds in curcumin combat inflammation and alter neurotransmitter levels, all of which may be responsible for the reduction in PMS symptoms. It also helps combat pain, mood swings and period-related depression.
Sunshine Cramps associated with dysmenorrhea can be disabling. Painful cramps associated with period occur due to increasing levels of prostaglandins, which cause the uterus to contract. These contractions cause the shedding of the uterine lining. Vitamin D reduces the production of prostaglandins.
FAQ’s
2. What other foods can ease menstrual cramps naturally?
Foods high in anti-inflammatory and magnesium-rich nutrients can help. Examples include leafy greens, nuts, seeds, bananas, turmeric, ginger, and fatty fish. These foods support muscle relaxation, reduce inflammation, and improve circulation, which may lessen menstrual pain when included regularly in your diet.
3. How does hydration help with period pain relief?
Staying well-hydrated helps prevent bloating and muscle tension, both of which can worsen cramps. Water supports smooth blood flow and keeps tissues well-nourished. Drinking enough fluids, such as water, herbal teas, or fruit-infused water, can help ease discomfort and support overall menstrual health.
4. Are there lifestyle habits that reduce menstrual pain?
Yes. Regular physical activity, adequate sleep, stress management, and gentle stretching or yoga can reduce cramp intensity. Exercise increases blood flow, releases endorphins (natural pain relievers), and promotes relaxation, making discomfort more manageable during your period.
5. How does a balanced diet affect menstrual cramps?
A balanced diet rich in whole foods, healthy fats, and anti-inflammatory nutrients can reduce inflammation and support hormonal balance. Avoiding processed foods, excess caffeine, and high sugar intake may also help reduce the severity of cramps by decreasing inflammatory responses in the body.
6. Can magnesium help with menstrual cramp relief?
Magnesium plays a role in muscle relaxation and nerve function, which can reduce uterine contractions during menstruation. Foods like spinach, almonds, pumpkin seeds, and bananas are good natural sources. Regular magnesium intake through diet may help ease period cramps over time.
7. Do herbs like ginger and turmeric really help with pain?
Yes, ginger and turmeric are known for their anti-inflammatory properties. Ginger may help reduce pain by blocking prostaglandins — chemicals that trigger uterine contractions. Turmeric contains curcumin, a compound that reduces inflammation and may ease discomfort when added to meals or warm beverages.
8. How soon can diet changes impact menstrual cramps?
While some relief may be noticed within days by including anti-inflammatory foods and hydration, long-term benefits are best achieved through consistent dietary habits over multiple cycles. Combining good nutrition with exercise and hydration works synergistically to lessen menstrual pain over time.
9. Can avoiding certain foods reduce period pain?
Yes. Reducing processed foods, high sodium snacks, sugary drinks, and excessive caffeine may prevent inflammation and bloating, which can intensify cramp pain. Choosing whole, nutrient-dense foods while limiting irritants supports better menstrual comfort and overall health.
10. Are all natural remedies safe for everyone?
Most natural foods and herbs are safe for general use, but individual tolerance varies. If you have allergies, digestive conditions, or are on medication, consult a healthcare provider before trying supplements or high doses of herbs. Always prioritise safety and personalised medical advice.