Doctor Tran Thi Thanh Thao, from the Obstetrics and Gynecology Center at Tam Anh General Hospital in Ho Chi Minh City, notes that women often experience cramps, fatigue, stress, and mood swings during menstruation. A healthy diet with adequate nutrients can alleviate these discomforts.

Seafood

Salmon, oysters, squid, crab, and similar seafood are rich in protein, omega-3s, and minerals like calcium, phosphorus, iron, zinc, copper, and magnesium. These nutrients can reduce uterine contractions, thereby alleviating menstrual cramps. Seafood also replenishes iron, counteracting iron deficiency from blood loss.

Seafood provides iron to help reduce blood loss. Photo: Ha Thanh

Nuts

Eating nuts during menstruation replenishes iron and magnesium lost through bleeding. Beans, rich in fiber, also aid digestion and reduce cramps.

Fruit

Sugar cravings during menstruation often signal low blood sugar. Fruit provides natural sugars and beneficial vitamins. Bananas, pineapple, and kiwi are rich in vitamin B6 and potassium, which can help reduce cramps.

Dark Chocolate

Dark chocolate (at least 70% cacao) contains antioxidants, fiber, and nutrients like iron, zinc, magnesium, and potassium. It can support blood circulation and red blood cell production, offsetting menstrual blood loss.

Herbal Teas

Ginger, mint, parsley, basil, fennel teas, or warm lemon water can improve blood flow and relax muscles, reducing cramps.

In addition to diet, Doctor Thao recommends hot compresses, warm baths, massage, and light exercise to improve circulation. Maintaining hygiene and wearing loose clothing are also important. While menstrual cramps are normal, they can also indicate underlying gynecological issues. Consult a doctor if cramps are severe, early, prolonged, or worsening.

Tue Diem