Remedy painful menstruation with nutrition

What to do about painful periods and PMS? Do you suffer from bloating, mood swings, stomach ache, headache, depression, painful breasts and cravings for sugar during and around your period? You can prevent and remedy these symptoms by adjusting your diet. Here are some tips.

Foods that negatively influence the course of menstruation

Certain foods can negatively affect the flow of your period and should therefore be avoided. These foods are:


Because sugar causes fluctuations in blood sugar levels, it results in mood swings.


Use less salt in your diet. Salt makes the bloated feeling of hands, feet and stomach worse. Potassium, on the other hand, helps to remove moisture.


Caffeine and caffeinated drinks (coffee, tea, cola) are known to increase estrogen levels. This increases the discomfort during menstruation.

Foods that positively influence the course of menstruation

Certain foods can positively influence the course of your period and soothe painful periods and PMS. These foods are:


Hot tea is particularly recommended to relieve painful menstruation. The following types of tea are more suitable for this than others:

  • Ginger tea
  • Yarrow tea
  • Dandelion tea
  • Basil tea
  • Angelica tea
  • Sage tea
  • Peppermint tea



Asparagus counteracts fluid retention, reducing the bloating associated with PMS and preventing painful periods. Preferably choose fresh asparagus and not asparagus from a jar.


Seaweed types such as wakame, kombu and nori contain a lot of iodine and are suitable for relieving PMS and painful periods. You can use seaweed in salads, soup or stews.

Sage leaves

Sage cleanses the uterus and regulates hormone balance. Can be used in a salad. You should not use sage during pregnancy.

Food rich in essential fatty acids

A recent Brazilian study shows that foods containing essential fatty acids can prevent and relieve PMS and painful periods. Essential fatty acids are present in, among other things, linseed and linseed oil. Flaxseed is delicious in yogurt, muesli and salads. You can use linseed oil as a substitute for butter and other vegetable oils.

Food rich in iron

Do you wonder why you are so tired and lethargic during your period? This is because your body loses a lot of iron during menstruation. To supplement iron deficiencies, it is important to eat a lot of iron-rich foods: meat, fish, poultry, broccoli, cauliflower, pumpkin, tomatoes and citrus fruits. Too much iron can lead to food poisoning.

Food rich in calcium

The more calcium women consume, the less they suffer from PMS and painful periods. Calcium can be found in the foods sesame paste, milk, (fatty) cheese, hazelnuts, seaweed, Chinese cabbage, kale, pointed cabbage, apricots and stronger foods. Please note: too much dairy products can cause the body to excrete calcium.

Food rich in vitamin D

By eating plenty of oily fish, seafood and dairy products, you meet your daily needs for vitamin D. Vitamin D ensures that calcium is better absorbed by the body.

Food rich in magnesium

Eat as much grains (bread/muesli), green vegetables, nuts, potatoes, cocoa (without sugar) and legumes as possible. After all, they are rich in magnesium, a mineral that helps prevent bloating, sore breasts and painful periods.

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