Period snacks are a must. So, fill up on snacks such as almonds, dark chocolate, popcorn and pumpkin seeds. These are all high in magnesium so will help you get your fix! If you want something a bit more exciting, mix your almonds with chilli, lemon and olive oil.
I recommend magnesium glycinate or bisglycinate (the mineral joined to the amino acid glycine). It's the type of magnesium that is most absorbable and the least likely to cause diarrhea. Magnesium bisglycinate has the added benefit of glycine, which calms the nervous system and improves insulin sensitivity (14,15).
Eating more magnesium-rich foods and supplementing with around 200 mg of magnesium per day may reduce the severity of period cramps.
Magnesium
You can also up your magnesium intake by having foods rich in magnesium like leafy green vegetables, almonds, peanuts, seeds, legumes and whole grains. Other than this, take around 300 to 400 gms of magnesium for seven days during your periods, recommends Makhija.
Your period is a direct reflection of your overall health. So much so that menstruation is even considered by some health care providers to be a vital sign. Much like your blood pressure or pulse. One common cause behind cramps and other uncomfortable periods is having a mineral deficiency, specifically magnesium.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Very low magnesium levels may cause:
Headaches. Nighttime leg cramps. Numbness or tingling in the legs or hands. General body weakness.
Recent research suggests that diets high in inflammatory foods such as meat, oil, sugar, and salt can contribute to period cramps.
Before your period, avoid unhealthy fats, refined sugars, and processed food, which can alter your hormones. Substitute candy bars with nuts, seeds, and fresh fruit, and add avocados, olive oil, grains, and fish to your diet.
A combination of Magnesium, Iron, Zinc, Protein, Vitamin C and D supplements are usually advised to prevent cramps and maintain energy levels.” She explained, “Magnesium is an essential mineral for women on their periods because it is a nerve and muscle relaxant, which helps prevent migraines and cramps.
I most often recommend magnesium glycinate or bis-glycinate. This form of magnesium has an affinity for nervous tissue, is highly absorbable and is very well tolerated. It has the least laxative effect of all forms of magnesium.
Magnesium Glycinate: great for calming, helping with sleep and hormone balance. Magnesium Citrate: known to be best for constipation and gastrointestinal issues, it is less bioavailable than other chelated forms of magnesium.
Watermelons, figs, and plums. The natural sugars found in these foods may satisfy cravings for something sweet. Additionally, these fruits are rich in vitamins that can help with bloating. Watermelon also has a high water content and can help keep your body hydrated, which will reduce swelling and bloating.
Drink more water to reduce bloating
While it may sound counterintuitive, drinking water can reduce bloating during your period and alleviate some of the pain it causes. Also, drinking hot water can increase blood flow throughout your body and relax your muscles. This can lessen cramps caused by uterine contractions.
Ans: No, Bananas do not cause any period cramps. Bananas are a healthy fruit that can be part of a balanced diet. They are rich in potassium, vitamin C, and fiber – all nutrients that can help to relieve period cramps.
A new review of studies in adolescent and teenage girls suggests that an anti-inflammatory diet may relieve menstrual cramps. Meat, oil, sugars, salts, and coffee worsened menstrual cramps, while foods containing omega-3 fatty acids are anti-inflammatory and may alleviate them.
Hormonelike substances (prostaglandins) involved in pain and inflammation trigger the uterine muscle contractions. Higher levels of prostaglandins are associated with more-severe menstrual cramps.