Cramps in your menstrual phase
Cramps is aching or gripping pain low in the abdomen, sometimes spreading to the lower back and thighs. In your menstrual phase it tends to flare because prostaglandins spike to contract the uterus and shed its lining, and those contractions are felt as cramping.
What's happening in your menstrual phase
Estrogen and progesterone are at their lowest. Energy dips and your body wants rest, warmth, and iron-rich, easy-to-digest food.
What to eat
How to move
gentle walking, child's pose, and a heat pack on the lower belly ease the muscle spasm.
Quick relief
- Apply heat for 15-20 minutes to relax the uterine muscle.
- Magnesium and omega-3 foods can calm the prostaglandins that drive cramping.
- Stay hydrated, which reduces how hard the muscle has to contract.
Sync your whole cycle, automatically
PhaseBloom builds your meals, workouts, and skincare around your exact cycle phase, day by day.
Frequently asked questions
Why do I get cramps in my menstrual phase?
In your menstrual phase, prostaglandins spike to contract the uterus and shed its lining, and those contractions are felt as cramping.
What should I eat for cramps?
Foods that help include ginger, salmon, dark chocolate, spinach.