The Hormone Cafe

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, is joined again by registered dietitian Callie to discuss how nutrition and lifestyle choices can significantly reduce period pain. They cover anti-inflammatory foods, key nutrients for cramp relief, what to limit during your cycle, and how to support your body throughout the entire menstrual cycle so your period doesn’t disrupt your life.

In This Episode, You’ll Learn:

💡 Foods That Help Reduce Period Pain
Focusing on anti-inflammatory and nutrient-dense foods can lower cramping and discomfort:

• Anti-inflammatory foods: turmeric, nuts, seeds, olive oil, avocado oil
• Magnesium-rich foods to relax muscles and reduce cramps:
  • Pumpkin seeds (2 tablespoons daily)
  • Spinach, almonds, dark chocolate
• Iron-rich foods, especially for heavier bleeding:
  • Spinach
  • Grass-fed beef and other quality meats
• Hydrating and “cooling” foods:
  • Berries
  • Cucumbers
  • Watermelon

Starting these foods before your period begins can help prevent pain rather than just reacting to it.

🩺 Foods to Limit During Your Period
Certain foods can increase inflammation and worsen cramps:

• Excess caffeine, especially in the first few days of your cycle
• Highly processed and fried foods
• Alcohol, particularly leading up to your period
• Excess added sugars without protein

🍓 How to Handle Period Cravings Without Worsening Pain

• Choose real carbohydrate sources like fruit instead of refined sugar
• Pair carbohydrates with protein to stabilize blood sugar
• Water-based fruits (berries, watermelon) are ideal
• If having chocolate or sweets, always eat protein alongside it to prevent blood sugar spikes and increased cravings

🌿 What to Eat Throughout Your Entire Cycle to Prevent Pain

• Balanced meals with protein, healthy fats, and high-fiber carbohydrates
• Emphasis on variety for optimal micronutrient intake
• Iron-rich foods throughout the cycle to prepare for menstrual blood loss
• Warming foods leading up to and during your period:
  • Bone broth
  • Warm herbal teas
• Prioritize diverse vegetables, seeds, and whole foods to support B vitamins and anti-inflammatory pathways

🚶 Lifestyle Tips to Reduce Period Pain

• Hydration is critical during menstruation:
  • Aim for at least 64 oz daily
  • Enhance water with cucumber, berries, herbal teas, or bone broth
• Gentle movement to improve uterine blood flow:
  • Walking
  • Light stretching
  • Easy daily activity
• Stress reduction and rest:
  • Allow extra rest during the first days of your cycle
  • Gentle self-care and reduced demands support hormone balance

🍵 Helpful Teas for Menstrual Support

• Red raspberry leaf tea for uterine support
• Herbal teas to encourage warmth, hydration, and relaxation

Key Takeaways:
Painful periods are not normal and should not disrupt daily life.
Anti-inflammatory foods, magnesium, iron, hydration, and gentle movement can significantly reduce cramping.
Nutrition throughout the entire cycle plays a major role in how your period feels.
Small, consistent lifestyle and nutrition shifts can dramatically improve menstrual comfort.