Got period pain or cramps? What to eat and avoid, according to science

By Lauren Ball and Pui Ting Wong, The University of Queensland and Emily Burch, Southern Cross University Brisbane, Dec 23 (The Conversation) Painful periods are common.
More than half of people who menstruate have some pain for up to three days a month, typically throbbing or cramping in the lower abdomen. Digestive changes such as vomiting, gas, bloating, diarrhoea and a “bubbling gut” are also common around the time of menstruation.
There are many treatments for period pain (known medically as dysmenorrhoea). Not all these treatments are well-tolerated or work for everyone. We’re learning more about food’s role in influencing inflammation in our body. So, could eating or avoiding certain foods help with painful periods? Here’s what we know based on high-quality research. Foods that may relieve period pain or cramps.
Foods containing
omega-3 fatty acids
Foods rich in omega-3 fatty acids include chia seeds, walnuts, flaxseeds, salmon, herring, sardines, mackerel, oysters and edamame beans.
Omega-3 fatty acids are naturally present in oils including fish, cod liver, algal, krill, flaxseed (linseed), soybean and canola oils.
Omega-3 fatty acids affect how our cells function and the signalling pathways associated with inflammation and pain. Earlier this year, researchers published a meta-analysis where they combined and analysed all data available on the impact of omega-3 fatty acids on period pain.
They found diets high in omega-3 fatty acids (including supplements of 300-1,800 milligrams a day) over two to three months may reduce pain, and pain medication use, in people with painful periods.
Foods high in vitamin D
Foods high in vitamin D include trout, salmon, tuna and mackerel, as well as fish liver oils. Small amounts are also found in beef liver, egg yolk and cheese. Mushrooms contain varying levels of vitamin D, and you can boost this by exposing them to direct midday sunlight for 15-120 minutes.
Got period pain or cramps? What to eat and avoid, according to science