6 drinks to help period cramps

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Emma Thornton
Qualified Nutritionist (BSc, MSc, RNutr)
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23 May 2018

1) Water

Keeping yourself hydrated is always essential but it becomes even more important when you’re on your period. That’s because water helps to avoid bloating which is not only uncomfortable, but can often be accompanied by pain as well. 

During your period warm water is better than refrigerated water because your body can use it immediately without having to heat it up. This means you get the benefits of it straight away rather than having to wait a while.

However, if you want to drink something a little more exciting during your period then you could try our recipe for detox water. With a mixture of fruit and vegetables, this drink is both refreshing and tasty!

Remember - cravings, which can be problematic during your period, can also be a sign of thirst so this problem may be reduced if you keep yourself hydrated.

2) Chamomile tea

Chamomile tea contains two compounds called hippurate and glycine which may prove beneficial for menstrual cramps.1  That’s because these compounds help to relieve muscle spasms, as well as working to relax the uterus. Not only this though, chamomile also has unique anti-inflammatory properties which may help to reduce cramp further.

I think it’s also important to note that this caffeine free drink is incredibly calming so if your period means your mood is all over the place, this should help.

Remember – our friends over at Jan de Vries have a whole range of refreshing herbal teas including Dragonfly Tea Organic Camomile. 

3) Ginger tea

Ginger is just another ingredient that can do wonders during your period! Like chamomile it has anti-inflammatory properties so it can help with painful cramps. Also, if your period is accompanied by nausea, sickness and stomach upset, ginger can help to relieve you of these issues. 

You can increase your intake of ginger by putting it in soups or smoothies though ginger tea is another tasty option. So, why not swap your usual brew for one flavoured with ginger and see if that helps your cramps?

Remember - lemon and ginger tea is a particularly refreshing and is readily available in supermarkets and health food stores.

4) Raspberry leaf tea

This is one of the more unusual varieties of tea but it’s tasty and has the potential to help period pain so here at A.Vogel we think it’s worth shouting about!

Once again raspberry leaf tea has anti-inflammatory properties so can be useful in tackling stomach aches and in preventing constipation.  

Remember – Cotswold have a range of loose leaf teas including raspberry leaf tea

5) Smoothies

Depending on the ingredients, smoothies can also help to ease period pain. The likes of our apple and spinach smoothie for example, provides a host of vitamins and minerals that your body may be lacking at this time. Amongst the ingredient list is almond milk and spinach which provide both iron  and magnesium – two minerals that are known to be beneficial during your period. 

Fatigue, which is often problematic during your period, can be made worse by low iron levels therefore at this time it can prove helpful to up your intake of this valuable mineral. Magnesium on the other hand, has a relaxing effect on muscles which helps to ease cramps. However, it can also impact upon mood, working to reduce anxiety and encourage better sleep. 

You can increase your iron and magnesium intake by adding more foods such as banana, pumpkin seeds, green beans, red meat and broccoli to your diet or, alternatively, you can mix up a smoothie!

Remember – if our apple and spinach smoothie doesn’t take your fancy you can find a whole variety of smoothie recipes  on our website!

6) Coffee substitute

Caffeine can make cramps worse so it’s best to avoid this during your period. However, if you’d still like to enjoy a hot drink with your breakfast or your lunch you could turn to a herbal tea or coffee substitute such as Bambu. This is made from a mix of organic chicory, Turkish figs, malted barley, wheat and Greek acorns which makes it completely natural.

Chicory is also known to have a positive impact on the digestive processes so if you are feeling a little queasy as a result of your period, this is beneficial.

Remember – there’s still caffeine in decaf coffee!

What should you avoid?

As I’ve discussed in previous blogs, there are a number of foods you should attempt to avoid during your period but, equally, there a few drinks you should stay clear of too.

  • Sugary drinks

The likes of fizzy juice and energy drinks can cause energy levels to rise rapidly and then crash which leaves you more lethargic than when you started. As fatigue is often an issue during your period, it’s advisable to stay clear of sugary drinks in case the problem is worsened.

Remember – even fruit juice from concentrate contain lots of sugar so opt for squash or fresh fruit juice instead.

  • Caffeine

This is a big no-no during your period, hence my recommendation for herbal teas and coffee substitutes at this time. As I discussed in ‘Period diet: what should you eat?’, caffeine can make you feel jittery and anxious, plus it activates the sympathetic nervous system which can leave you feeling anxious and stressed. It also acts as a stimulant which means it can cause hormones to fluctuate which isn’t exactly ideal if your period means your mood is all over the place anyway.

What’s more, caffeine can interrupt blood glucose levels which can contribute to food cravings which again, are common during your period.

Remember – energy drinks, fizzy juice, caffeine and tea all contain caffeine.

  • Milk

Milk contains saturated fats which have the potential to increase inflammation and irritation which is, in turn, likely to worsen period pain. However, dairy also contains a chemical called prostaglandin which can contribute to cramping. Therefore, unfortunately this is another drink that shouldn’t be consumed in large amounts whilst you are on your period.

Remember – yogurts, milkshakes, cheese, ice cream and butter all have the potential to cause problems too.

  • Alcohol

Some people find it helpful to cut back their alcohol consumption whilst on their period as it can dehydrate you. This, in turn, makes period symptoms like cravings and fatigue more severe. 

Remember – you can find more information on alcohol and periods in my blog ‘Boozy periods: what are the effects?’


1 https://www.webmd.com/women/news/20050107/chamomile-tea-may-fight-colds-menstrual-cramps  

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What's being asked

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What causes period pain?

Period pain or dysmenorrhoea, can be caused by a number of reasons. The main cause of the pain you ...
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Here's what I recommend

As the A.Vogel  Women’s Health advisor, I recommend Agnus castus to help relieve premenstrual symptoms such as painful periods.

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Did you know?

Did you know the average age of starting your periods has changed? A 100 years ago, 16 was the average age for a girl to get her first period in the UK but now this has dropped to just 12! Incredible!

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