What should you eat when you have painful periods?

Painful periods, also known as dysmenorrhea, affect a large majority of women of reproductive age. Abdominal cramps, lower back pain, fatigue, and sometimes headaches: these are all symptoms that make this time of the month difficult.

Of course, some women find relief with medication, but more and more are now seeking more natural approaches. Among these, diet plays a key role. What we eat can either exacerbate inflammation and therefore pain, or, conversely, help our bodies better cope with this phase of their cycle. And because every body is different, some women also combine their dietary routine with complementary solutions such as Madame Patch anti-inflammatory patches enriched with CBD and turmeric, which provide targeted and natural relief.

Why what we eat directly influences menstrual pain

During menstruation, the uterus produces substances called prostaglandins. These trigger the muscular contractions that expel the uterine lining. However, when their production is too high, they intensify cramps and increase pain.

This is where diet comes in : some nutrients help reduce inflammation and relax muscles, while others maintain an environment conducive to excess prostaglandins.

An unbalanced diet, too rich in refined sugars or saturated fats, can thus amplify discomfort . Conversely, incorporating foods rich in magnesium, omega-3 fatty acids, and fiber helps the body better manage this time of the month. In other words, eating becomes a real tool for preventing and managing menstrual pain.

Foods that help relieve painful periods

It quickly becomes apparent that certain foods provide real comfort. Magnesium, for example, is an essential mineral . It promotes muscle relaxation and reduces overly intense uterine contractions. It is found in abundance in legumes, dried fruit, dark chocolate rich in cocoa, and pumpkin seeds. It is also beneficial for sleep and stress management, two elements often put to the test during this time.

Omega-3 fatty acids also play a vital role. Known for their anti-inflammatory properties, they help reduce the action of prostaglandins. Oily fish such as salmon, sardines, and mackerel are excellent sources, but chia seeds, flax seeds, or walnuts are also good plant-based alternatives.

Another key nutrient is iron. Blood loss during menstruation can lead to a drop in this mineral, increasing fatigue and sometimes dizziness. Consuming iron-rich foods such as lentils, spinach, tofu, or lean red meat can help limit these effects.

Finally, fresh fruits and vegetables should not be overlooked. Rich in fiber and water, they aid digestion, reduce bloating, and contribute to overall hydration. Citrus fruits, watermelon, berries, and cucumber are among the best to include in your diet during your period.

Foods that may worsen cramps

Conversely, some foods should be limited if you want to avoid exacerbating discomfort. Caffeine, for example, may seem essential for fighting fatigue, but it stimulates the nervous system and promotes vasoconstriction, which can worsen cramps.

Processed and sugary foods, whether pastries, sodas, or ready-made meals , cause blood sugar spikes followed by bouts of fatigue, while also promoting inflammation. They create a vicious cycle: the more you consume, the more your energy drops and the more intense the pain seems.

Salt is also something to watch . In excess, it promotes water retention and worsens the bloating that's already common during menstruation. As for alcohol, it dehydrates the body and disrupts sleep, two factors that contribute to making this time even more unpleasant.

Simple tips for incorporating a calming diet

Adopting new eating habits doesn't have to be complicated. It's best to focus on light but regular meals to support the body without overloading it. Incorporating soothing herbal teas made with chamomile, ginger, or cinnamon is an excellent idea : they promote muscle relaxation and perfectly complement a balanced diet.

Preparing meals in advance can also be a good strategy. When fatigue sets in, it's more tempting to reach for quick, processed foods. Having cooked vegetables, ready-to-eat legumes, or freshly cut fruit on hand allows you to maintain a balanced diet, even on days when energy is low.

Food and complementary solutions: a comprehensive approach

While eating a balanced diet can help reduce cramps, it's only part of the solution. Combining these food choices with other habits can transform the menstrual experience. Rest, restful sleep, and gentle physical activities like yoga or walking promote blood circulation and relax muscles.

Furthermore, some women find real relief by combining their diet with complementary methods such as applying anti-inflammatory patches. Madame Patch patches , enriched with CBD and turmeric, act directly on the painful area to soothe cramps naturally and discreetly.