Diet for dysmenorrhea: 5 basic nutrients

Diet for dysmenorrhea: 5 basic nutrients

Diet for dysmenorrhea: how to eat to reduce pain in the first days of your period?
In this article we see how to help us from a nutritional point of view with what is called primary dysmenorrhea .
The latter is dysmenorrhea not linked to specific pathologies, such as endometriosis.

Symptoms of primary dysmenorrhea are cramps, swelling, a feeling of strong pressure on the abdomen, spasms in the kidneys and lower abdomen. They can be associated with PMS disorders, such as headaches, swelling, retention, heaviness, fever, irritability, nausea, vomiting.
Many women experience symptoms of dysmenorrhea for the first two days of their period, and in some cases for its entire duration.

Often a Dioscorea-based supplement from the 15th day of the cycle until the day of the cycle reduces both the symptoms of PMS and those of dysmenorrhea, particularly in the case of estrogen dominance.

Now let ‘s see how the diet can help us.


The nutrients that must be abundant if you have these problems, and that must be taken with the right foods as soon as ovulation occurs, are calcium, vitamin E, magnesium, thiamine or vitamin B1 and manganese.

On the days from ovulation to food it is good to follow this eating routine.

  • In the morning before breakfast, you need to drink some water in which we have dissolved a stick of brewer’s yeast: in a 200 ml glass of water, dissolve a stick of brewer’s yeast, and drink it making sure to leave the residues of the yeast on the bottom.
    Alternatively, you can buy supplements based on brewer’s yeast in tablets.
  • During the day it is necessary to consume foods rich in calcium: a 50 gram piece of Parmigiano Reggiano in one of the two meals, plus a light mozzarella or 150 grams of tofu together provide an excellent amount of calcium. Alternatively, skim milk + Greek yogurt, goat cheese, feta, ricotta, but since these foods have less calcium, it is advisable to consume them in several meals a day.
    Football must be absolutely privileged in the two weeks preceding the cycle.
    Here too: those who do not eat milk and cheese can use a supplement.
  • In addition, it is good to consume one egg a day (you can skip if you eat veal or beef, or salmon), a dozen almonds as a snack (or hazelnuts) and a tablespoon of raw olive oil in at least two. meals. Finally, some wheat germ or Teff pasta (you can find it organic) or All Bran by Kellogs, plus 2 dates or 10 grams of bitter chocolate. It is advisable to stay more in the sun.
  • On the other hand, the fats contained in cured meats should be avoided, while fried foods and sauces should be avoided.
  • Spices like ginger, cardamom, and cinnamon are highly recommended, as are citrus fruits and abundant greens.

By following all these precautions, you will notice incredible improvements already after the first two months, especially in the reduction of pain time, which will begin to reduce from two or three days to one, then to half a day, until it is limited to a few hours of discomfort.


Here are 4 things not to do instead to avoid worsening the symptoms.

  1. Follow reduced-carbohydrate diets.
  2. Drastically cut calories or exercise excessively.
  3. Do not eat dairy products and cheeses and do not supplement with alternative foods.

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