Magnesium is a mineral many women are deficient in. Magnesium is one of my favourite recommendations to patients because it helps improve anxiety, sleep, and headaches in addition to cramping caused by menstrual dysfunction and pain. Magnesium helps relax the uterine muscles, which is where menstrual pain occurs.
Foods rich in magnesium include cashews, soybeans, spinach, almond, halibut. Try incorporating a few of these foods the day leading up to and during your menstrual cycle.
Eat more healthy fats.
Omega-3s decrease inflammation and the pain associated with menstrual cycles. You can get enough by eating two to three servings of cold-water fish (like salmon, sardines, or herring) per week, as well as enjoying plant-based sources like walnuts, green leafy vegetables, chia seeds, and eggs.