Foods to Cure Menstrual Cramps

When you add the weeks--month after month, year after year--that the average woman has her menstrual period, it amounts to five years of her life. Five years is a long time to suffer through the discomfort that menstruation causes. Fatigue, bloating and cramps do not have to limit a woman's life any longer, however. Scientists now believe some foods actually can cure menstrual cramps.

Causes of Cramps

There are two classifications of menstrual cramps: spasmodic and congestive. Females with spasmodic cramps have an excess of series 2 prostaglandins, which cause contraction of the smooth muscles, including the uterus. The increased production of prostaglandins near the end of a woman's cycle results in cramps, nausea, constipation or diarrhea. Although severe in teenagers and women in their 20s, spasmodic cramp pain usually improves after childbirth and with age.

Congestive cramps are associated with bloating, water retention, headaches and breast pain. Eating certain foods, such as wheat, whole-milk products, margarine, salt, and caffeinated and alcoholic drinks may exacerbate the condition. According to Dr. Susan M. Lark, director of the PMS and Menopause Self-Help Center, in Los Altos, California, nutritional changes can alleviate a woman's quality of life during menstruation.

Calcium

A high-calcium diet has been shown to offer dramatic relief from menstrual cramps. James G. Penland, Ph.D., a psychologist with the U.S. Department of Agriculture, found that 1,340 milligrams daily of calcium will reduce cramping and water retention as well as improve concentration and mood swings. While fruits and vegetables are beneficial, one cup of low-fat yogurt or low-fat milk will supply 300 to 400 milligrams of calcium.

Manganese

More research is needed, but at least four studies have indicated that a diet including 2 mg daily of manganese may reduce menstrual flow and cramping. Canned pineapple juice, seeds, nuts, cocoa, shellfish, and tea are good sources of manganese.

Vitamin B6

Vitamin B6 helps with the production of series 1 prostaglandins, the "good" prostaglandins that keep menstrual cramping under control. Keep the daily dose to a maximum of 100 milligrams with foods such as bananas, avocados, chicken, brown rice, soy, peanuts and walnuts.

Niacin

Lark of the PMS and Menopause Self-Help Center reports that studies indicate that niacin is 90 percent effective in relieving menstrual cramps. She suggests a daily intake of 25 to 100 milligrams of niacin through foods including chicken breasts, veal and fortified cereals.

References

• Healing With Vitamins; Alice Feinstein, ed; 1996
• Symptoms Their Causes & Cures; Alice Feinstein, ed; 1994
• Menstrual Cramps

Resources

• Menstrual Cramps: Causes