10 Foods and drinks for managing menstrual cramps

1. Milk and milk products - Most milk and milk products, such as yogurt and cheese, are great sources of calcium.

2. Anchovies - Anchovies — small, cold-water fish — are a common addition to salads, pasta dishes, and pizza. Theyre rich in vitamins and minerals that might help with period cramps, including calcium and vitamin E. Theyre also a great source of omega-3 fatty acids.

3. Water - Hydration is vital for your overall health and may help you feel less period pain. In one study with 140 women, half increased their water intake, while the other half didn’t. The women who drank more water used fewer pain killers and reported less severe cramps than the group that didn’t change their water intake.

4. Herbs and spices - Research suggests that certain herbs and herbal teas may help with period-related discomfort. These include fennel may relieve pain and decrease bleeding length, cinnamon may lessen cramping and flow, sage may relieve cramps, cumin may relieve cramps, ginger may relieve menstrual pain, nausea, and bloating, chamomile may relieve cramps and improve mood,turmeric may help with PMS symptoms

5. Oranges - Oranges are a tasty source of vitamin C, a powerful antioxidant. Some researchers believe that antioxidants may help alleviate menstrual cramps, but the evidence is mixed.

6. Strawberries - One cup of strawberries contains more than a day’s worth of vitamin C and about 3 grams of fiber. But can strawberries help with period cramps

7. Oats - Oats can benefit your health in many ways, and that might include helping with period pain. Eating oats can be a delicious way to add fiber to your diet. Oats are also a source of zinc, magnesium, and vitamin B1.

8. Extra virgin olive oil - Results from animal studies indicate that the health-promoting compounds in extra virgin olive oil may also help reduce cramps.

9. Dark chocolate - If you find yourself craving chocolate before or during your period, enjoy it. Dark chocolate — containing at least 70 cocoa — is full of antioxidants, fiber, and essential nutrients like iron, zinc, magnesium, and potassium.

10. Cruciferous vegetables, like broccoli - Broccoli, kale, Brussels sprouts, and other cruciferous vegetables are good sources of fiber, calcium, and magnesium.