Many women experience painful periods, also known as dysmenorrhea. This menstrual cramps are dreaded part of each month for many women.

Some women accept the suffering because for them they assume monthly periods are always unpleasant but it doesn’t mean it’s normal. Abdominal discomfort is normal but intense pain that requires medication is not normal.

Fortunately, menstrual cramps can be eliminated or relieved by simple and right nutrition. These ten foods will help you to feel much better and have more comfortable period.

1. WATER

Drinking enough water keeps your body healthy and it helps to avoid painful bloating during menstruation and also can prevent acne, and keep away cramps. If you’re getting enough water, your body won’t retain liquids, keeping you comfortable.

2. CALCIUM

Calcium can help reduce muscle cramping during menstruation. However, you don’t want to get your calcium from dairy products, because they can actually trigger cramps. Other sources of calcium include almonds, sesame seeds, and leafy green vegetables. There are also supplements available, but make sure to consult your doctor before taking anything he or she has not recommended.

3. DARK CHOCOLATE

It’s not unusual to get cravings for chocolate while you’re on your period, but you want to make sure to choose a more healthy option. Dark chocolate will satisfy your craving, help relax your muscles, and keep you happier without consuming the fat and dairy in other types of chocolate.

4. CELERY

This crispy, light vegetable is full of water and has zero calories. It will help with bloating and is just good for you overall. If you don’t like the taste, spread it with peanut butter or dip it into the next food on this list!

5. HUMMUS

Hummus can be a great complement to many of the vegetables you should be eating to quell the cramps. It’s made of chickpeas, which are not only good for you, but can help you sleep better and put you in a better mood. Eat it with celery, carrots, or some healthy wheat crackers.

6. PINEAPPLE

This summery fruit helps your muscles relax, which will in turn reduce your cramps. It will also help with bloating and can even boost your mood, making you feel happier! You can eat it plain, drink it as a juice or in a smoothie, or grill it for a delicious treat.

7. BANANAS

Have you ever heard that you should eat a banana after exercising to stop muscle cramps from settling in the next day? The same thing is true for menstrual cramps. Eat a banana before or during your cycle to avoid cramps and reduce bloating.

8. TEA

You should be avoiding caffeine during your period, since it can make you anxious and retain water, so kick that coffee addiction and replace it with tea. Different types of tea can help with different symptoms. For example, green tea can help with cramps, while peppermint tea can soothe an upset stomach.

9. SPINACH AND KALE

Leafy green vegetables are a superfood and one of the things you should always have in your diet. During your period they can help with cramps and be a great source of the calcium you need, as mentioned above. If you hate the taste, try blending it into a smoothie with some fruit and almond milk.

10. SALMON

Salmon are good source of omega-3 and vitamin D, both of which help with PMS symptoms and provide menstrual relief, 

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