Foods to Relieve Menstrual Pain
Isn’t it something every woman has struggled with at least once? Lower abdominal pain, backaches, headaches, and dizziness.
I’ve personally experienced these symptoms quite intensely. However, by being mindful of my food choices, I’ve been able to manage my symptoms much more effectively.
Although it’s unfortunate that I can’t say it will ‘cure’ the problem, I will introduce foods and drinks believed to help alleviate menstrual pain based on the knowledge of traditional Chinese medicine and Japanese herbal medicine.
I’ve included items that are readily available at supermarkets and online stores, so let’s start incorporating them into your diet right away.
For items with intake limits, these are noted beside them. It is generally said that as long as you stay within normal dietary limits, you cannot consume too much nutrition from food alone.
However, overconsumption, even of beneficial foods, may lead to adverse effects on your body. While a small amount is usually fine, please be mindful of your intake.
Foods to Relieve Menstrual Pain
While foods that warm the body are important, their effect is diminished without adequate blood. Let’s start by introducing foods that help in blood production.
List of Blood-Producing Foods
- Carrots
- Spinach
- Peanuts (Limit: 90g in powder form)
- Longan fruit (Limit: 12g in powder form)
- Grapes
- Raisins (Limit: 6-9g; can cause digestive issues if consumed in excess, so be cautious)
- Lychees
- Various types of meat liver
- Pork heart
- Pork feet
- Squid
- Ark shell
- Angelica root (Limit: 6-15g)
- Komatsuna (Japanese mustard spinach)
- Chicken
- Beef
- Pork
- Lamb
- Honey
- Royal jelly
- Shiitake mushrooms
- Chestnuts
- Cabbage
- Cauliflower & Broccoli
- Potatoes
- Pumpkin
- Sweet potatoes
- Shark
- Cod
- Sardines
- Bonito
- Catfish
- Spanish mackerel
- Cutlassfish
- Eel
- Freshwater eel
- Peaches
- Black beans (only when cooked; Limit: 60g)
List of Foods that Warm the Body
- Garlic (Limit: 30g)
- Garlic shoots
- Ginger (Limit: 3-9g)
- Green onions (Limit: 3-9g)
- Cilantro (Coriander) (Limit: 3-6g)
- Mitsuba (Japanese wild parsley)
- Myoga (Japanese ginger bud)
- Cinnamon (Limit: 10g)
- Cassia cinnamon (Limit: 1.5-5g in powder form; up to 5g if not powdered. Check if the cinnamon is labeled “cassia” or not)
- Shiso (Perilla leaves) (Limit: 12g)
- Chives (Limit: 100g)
- Chili peppers (Limit: 1-6g; individual tolerance varies, but aim not to sweat, as sweating can cool the body)
- Bell peppers
- Black pepper (Limit: 0.6g; those with high blood pressure should avoid using it)
- Sichuan peppercorns (Limit: 6g)
- Cloves (Limit: 1g)
- Fennel (Limit: 3-9g; men trying to conceive should avoid using it)
- Osmanthus (Limit: 3g)
- Brown sugar
- Salmon
- Horse mackerel (Aji)
- Trout
- Onions
- Pickled shallots (Limit: 12g)
- Mandarin oranges
- Kumquats
- Bitter oranges (Limit: 3-9g, but some suggest up to 30g; adjust according to your condition)
- Buddha’s hand citron (Limit: 3-9g)
- Jasmine (Limit: 1-6g)
- Mai-kai-ka (Limit: 3-9g; edible rose petals, available in the tea section, also known as Rose Red)
- Green skin (Limit: 3-9g)
- Lychee seeds (Limit: 5-9g)
- Walnuts
- Shrimp
- Sea cucumber
- Char
- Venison
- Bear meat
List of Foods that Promote Blood Circulation
- Chinese cabbage (Bok choy) (Use in moderation)
- Beetroot (Use in moderation; recommended if menstrual bleeding is unusually heavy)
- Peach kernel (Limit: 6-9g)
- Vinegar (Avoid if digestive issues are present)
- Turmeric (Limit: 9g)
- Chuanxiong (Limit: 9g)
- Turmeric (Limit: 9g; avoid if feeling cold)
- Gajutsu (Limit: 9g)
- Danshen (Limit: 15g)
- Yaku-moso (Limit: 30g; avoid if feeling cold)
- Safflower (Limit: 9g)
- China rose (Peony) (Limit: 6g)
- Bignonia (Limit: 9g; avoid if feeling cold)
- Hawthorn (Limit: 9-15g)
- Mugwort (Limit: 10g)
Craving something sweet may be a sign that your body is experiencing blood deficiency, which makes it harder for nutrients to circulate and can weaken your organs (particularly the stomach and intestines).
If your digestive system is not in good shape, try to focus on consuming foods that help produce blood.
When you crave a snack, opt for something made with honey or brown sugar.
It is important to prepare in advance, starting from before your period begins.
Ideally, begin consuming the recommended foods about a week before your period starts.
Trying to address it at the last minute or after your period has started is honestly too late.
You don’t need to force yourself to incorporate traditional medicinal foods. Commonly available items that you can easily buy will suffice.
My personal top recommendation is garlic chives (nira), followed by myoga.
Next, let’s discuss the foods to avoid.→Foods to Avoid During Menstruation
