Although periods can be an absolute pill, thankfully ladies, we have an ally – mother nature. As a woman herself, mother nature more or less understands what it’s like to be in pain each month. Because she gets it, she’s prepared foods that are packed with a wide range of essential nutrients to help us get rid of period cramps. 

Basic Nutrients

So you know those cramps? That acne? Turns out, most of the extreme negative symptoms from periods come when insufficient nutrients lead to imbalanced hormones. Because of this, we’d be doing the entire female sex a disservice if we didn’t bring up Hertime. Hertime is a revolutionary, 100% natural product we developed to supply your body with all the nutrients and vitamins it needs to balance your hormones while on a period.

Why’s this such a big deal? Balanced hormones lead to a night and day difference in period symptom severity. Say goodbye to crippling cramps and debilitating brain fog!

Here are a couple more basic nutrients that can help reduce period pain:

Water

If you aren’t drinking enough water, you’re setting yourself up for a more painful period. Water is the pinnacle of period nutrition. Make sure you’re drinking around 8 tall glasses of water a day. When we lose blood, we lose water. When our bodies have less water to work with, they have the potential to become more tight, stiff, and bloated. Do yourself a massive favor, stay hydrated!

Iron 

When it comes to period nutrition, all sources will tell you that iron is essential to replenish. The Times of India suggests that women include “…healthy food rich in iron like beans, dark chocolate, leafy greens, nuts, sunflower seeds, and tofu in your diet.”¹ Although some sources suggest the occasional meats, others advise avoiding animal products entirely. The specifics are up to you and what works best for your body, but at the end of the day, you’ll need iron! If meat products are off the table, never underestimate the power of dark, leafy greens. 

Potassium

Potassium can also help relieve bloating and cramping. For this reason, a banana is always a great go-to. Insufficient potassium can lead to more painful, longer-lasting cramps. Other great sources of potassium include potatoes, leafy greens, and other veggies. 

Magnesium 

Magnesium helps to calm the mind and muscles. In doing so, it helps reduce cramping. Magnesium is found in nuts like cashews or almonds, many beans, and of course, fruits and veggies. 

Fiber 

Nobody wants to feel extra bloated during their period and fiber helps us to maintain regular bowel movements. Many fruits and veggies such as apples or sweet potatoes are a good go-to. In addition, different types of beans, seeds, and nuts provide great fiber.²

Calcium 

Balanced calcium levels have also been shown to help reduce menstrual cramping and reduce painful water retention. If you’re avoiding animal products and don’t want to rely on milk and yogurt, it’s time to head back to the dark leafy greens! Almonds and other nuts can also add to your calcium intake. 

Omega 3's 

Omega 3's have gained a lot of ground in the world of nutrition. For women though, we need them on another level. Omega 3’s are fantastic because they help to reduce swelling and calm irritated muscles. Flax seeds, chia seeds, and fish can all be great sources. 

1. https://timesofindia.indiatimes.com/life-style/health-fitness/diet/include-these-5-nutrients-in-your-diet-to-reduce-menstrual-cramps/photostory/73124484.cms?picid=73124559
2. https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain