Period Cramps Food Guide

Inside this guide

PERIOD FOOD GUIDE: BEFORE, DURING & AFTER Nutrition Reference  Educational Use Eating for each phase can ease cramps, mood and low energy. Page 1 Foods for Period Cramps: Before, During and After What to eat in each phase, why it works and how to include it Food can't remove period pain completely, but the right choices can ease cramps, steady mood, reduce bloating and replace the iron you lose. This guide covers what to eat in the week before your period, during it and after it ends, with the reason each food helps and simple ways to add it to everyday Indian meals. Evidence is strongest for ginger and omega-3 fats and more modest for magnesium, calcium and B6, so think of food as a helpful support. 1. Nutrition Goals by Phase What your body needs Why this matters: Your body needs different things at different points in the cycle. Matching food to the phase can reduce cramps, mood swings and tiredness. PHASE WHAT'S HAPPENING FOOD GOALS Before your period (about the last week of the cycle) Hormones drop, which can bring bloating, cravings, mood swings, breast tenderness and the start of cramps. Steady blood sugar, magnesium, calcium, B6, omega-3 and less salt and sugar. During your period (days 1 to 5 or so) The uterus contracts to shed its lining, causing cramps. Prostaglandins drive pain and inflammation, and blood loss lowers iron. Anti-inflammatory foods, warmth, iron with vitamin C, hydration and easy-to-digest meals. After your period ends (the week after) Energy and mood often improve as oestrogen rises. The body needs to rebuild iron and nutrients lost. Iron, protein, B12, folate, zinc and fibre to restore energy. 2.…