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    Got cramps? Eat these five foods to stop them!

    Intuitive nutrition coach, hormone guru and incredibly gorgeous human, Renata Trebing of Nourish With Renata, has shared the top five foods you can incorporate into your diet to help reduce those pesky cramps.



    Did you know that the most common PMS symptom is cramps

    About 90% of us experience cramps at some point and they vary in intensity.

    For about 15%, the pain is debilitating and stops them from living life normally. I even know a woman who hid in the restroom at work because her pain was so bad. 

    Period cramps occur because the cells in the uterine lining break down before menstruation, causing the release of inflammatory prostaglandins. These cause the muscle layers of the uterus to contract, resulting in cramps. These prostaglandins can also enter the bloodstream, causing headaches, nausea or vomiting.

    So what can you do about period cramps? 

    Food is a really powerful tool for helping to reduce cramping. The right food can help to reduce inflammation, reduce the production of prostaglandins and relax muscles in the body, even the muscles that typically cramp during your period. 

    So, here are my top five foods to help relieve your PMS cramps: 

    1. Omega 3’s: These are anti-inflammatory fatty acids that our bodies need to get from food since we do not naturally produce them. When we experience increased inflammation, this can potentially make menstrual cramps worse. My fave foods for omega 3’s are cold water fatty fish, like salmon and mackerel, flaxseeds, chia seeds and walnuts.You can also potentially incorporate Omega 3 supplements that contain both DHA and EPA, 2 of the 3 main Omega 3 fatty acids. 
    2. Magnesium: Magnesium is a powerful mineral with many positive benefits for the menstrual cycle. It helps to relax muscles in the body, including the prostaglandins that can cramp causing pain during our period. Magnesium rich foods are dark chocolate, avocado, nuts and seeds. You can also use Magnesium glycinate or bisglycinate supplements which are more absorbable and helps to calm the nervous system too.
    3. Antioxidant-rich foods: Antioxidants helps to remove free radicals from the body while also reducing and preventing additional cell damage. When we consume antioxidant rich foods regularly, this can help to reduce inflammation in the body that can worsen cramps. Aim to eat antioxidant rich foods daily like berries, beans, dark leafy greens, oranges, extra virgin olive oil and beans.
    4. High fiber foods: Many women experience constipation prior to their period starting. This can actually worsen cramping. So a higher fiber intake can help to improve gastrointestinal regularity, as well as to remove any excess estrogen from the body before it is reabsorbed, potentially leading to more PMS symptoms. My fave high fiber foods are cruciferous veggies like broccoli, cauliflower, cabbage and brussel sprouts. 
    5. Ginger: This is my fave nutrition hack for easing menstrual cramps. Ginger is a powerful anti-inflammatory and research has shown that about 750 - 2000 mg of ginger per day in the 2 days leading up to your period, as well as the first 3 days of your period, are as effective as over-the-counter pain relief medications. You can consume this through ginger supplements or through fresh or dried ginger root. This equates to 3-10g of freshly grated ginger daily or 1/2 -1.75 tsp of freshly grated ginger daily.

    Ginger Tea Recipe

    Here's an easy tea recipe that you can make before and during your period: 


    • 2-3 cm long piece of fresh ginger
    • 3 cups hot water
    • Optional: honey or monk fruit sweetener, lemon juice/slices.


    1. Finely chop or use a microplane to grate the ginger. 
    2. Place the ginger into a heatproof jug and cover with hot water. 
    3. Allow to steep for about 10 mins.
    4. Strain and drink about 1 cup of tea, 1-2 times per day, adding your optional sweetener or lemon juice/slices, for added flavor. 

    Let us know how your menstrual cramps change as you incorporate these supportive and powerful nutrition changes. 

    Want to tap into hormone harmony? Check out Renata's Love Your Cycle Program: a four-month transformational group program to empower women with their cycle health.

    Visit Renata's website for a treasure trove of delicious recipes and more excellent advice like above. 

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