Abdominal cramps, nausea, bloating, and diarrhoea are frequently encountered symptoms among women during their menstrual cycle. Consuming various types of tea or dark chocolate may provide relief from these discomforts. It is evident that certain foods and beverages can alleviate these symptoms during menstruation. Conversely, there are also items that may exacerbate them. For instance, the intake of spicy foods can irritate the stomach, leading to diarrhoea and abdominal pain. Additionally, the consumption of carbonated beverages during this time may not be advisable, as recent research suggests that such drinks could be a contributing factor to menstrual cramps.

What are the symptoms of menstrual cramps?

Menstrual cramps, medically referred to as dysmenorrhea, are discomforting sensations that numerous women encounter in the lower abdominal region prior to and during their menstrual cycles. According to obstetrician and gynaecologist Dr. Sadhna Singhal Vishnoi, these cramps result from the contraction of the uterus as it expels its lining and can persist for a duration ranging from a few hours to several days.

Period cramps are common. Image courtesy: Adobe Stock

Here are some of the symptoms associated with menstrual cramps:

• Pain in the lower abdomen can be mild or severe.
• Pain from the lower abdomen can radiate to the lower back.
• Some women experience pain extending down the thighs.
• Nausea
• Vomiting
• Diarrhea
• Bloating
• Fatigue
• Headaches
• Dizziness
• Irritability
• Mood swings
• Sleep disturbances

Soft drinks and menstrual cramps

A study published in Scientific Reports in September 2024 indicates that the consumption of soft drinks may be associated with menstrual cramps. The research involved 1,809 female college students in China who completed questionnaires regarding their soft drink intake and menstrual experiences. Approximately half of the respondents were diagnosed with primary dysmenorrhea. The findings revealed that those who consumed soft drinks had a 24 per cent increased likelihood of experiencing menstrual cramps compared to their peers who abstained from these sugary beverages.

Additionally, a previous study published in the International Journal of Reproduction Contraception Obstetrics and Gynecology in 2016 reported that 89.54 percent of participants who consumed soft drinks during their menstrual periods experienced heightened menstrual pain.

Dr. Vishnoi notes that while occasional consumption of soft drinks is unlikely to be a primary cause of menstrual cramps, regular intake, particularly in large amounts, may worsen existing symptoms or provoke new discomfort.

Several factors may contribute to the potential link between soda consumption and the exacerbation of menstrual cramps.

1. High sugar content

Soft drinks frequently contain high levels of added sugars, which may contribute to heightened inflammation within the body. An expert notes that increased inflammation can heighten pain sensitivity and result in more severe cramps during menstruation. Additionally, excessive sugar consumption can trigger spikes in insulin, which may enhance the production of prostaglandins—hormones that facilitate uterine contractions—thereby potentially intensifying cramping.

2. Presence of Caffeine  

Numerous soft drinks include caffeine, a known stimulant. According to the U.S. Department of Agriculture, a hundred grams of soft drink contains approximately 9 mg of caffeine. While caffeine may provide temporary relief from headaches, it can also constrict blood vessels and elevate tension in the body, which may worsen cramping.

3. Carbonation and Abdominal Discomfort  

The carbonation found in soft drinks can result in bloating and abdominal discomfort. This bloating may either mimic or exacerbate the sensation of menstrual cramps. Furthermore, the increased abdominal pressure caused by bloating can place additional strain on the uterus, potentially intensifying cramping sensations.

4. Acidic Composition  

Soft drinks possess an acidic nature, which can stimulate the production of stomach acid, as noted by an expert. This increase in stomach acid may lead to digestive discomfort and bloating, further contributing to cramping sensations experienced during menstruation.

5. Risk of Dehydration  

Caffeinated soft drinks may exhibit a diuretic effect, resulting in increased urine output and a risk of dehydration. When the body is dehydrated, it can amplify muscle cramps, including those occurring in the uterus.

Soft drinks may worsen period pain. Image courtesy: Freepik

6. Nutrient deficiency

Relying on sugary beverages instead of nutrient-dense options such as water, herbal teas, or fresh juices can result in deficiencies of vital vitamins and minerals. According to an expert, "Deficiencies in nutrients like calcium, magnesium, and vitamin B can contribute to increased period pain."

Soft drinks and the onset of menstruation

The intake of sugary drinks, including soft drinks, may also be associated with an earlier onset of menstruation in girls. A study conducted in 2015 and published in the American Journal of Clinical Nutrition involved participants aged nine to 14. The findings indicated that girls consuming more than 1.5 soft drinks daily experienced their first menstrual period approximately 2.7 months earlier than those who limited their intake to two drinks per week.

Several factors may contribute to the early onset of menstruation in girls who frequently consume soft drinks.

1. Hormonal imbalance

A high consumption of sugary beverages can result in increased insulin levels. Dr. Vishnoi notes that "insulin resistance is becoming more prevalent, particularly among young females, and this can disturb the body's normal hormonal equilibrium." Elevated insulin levels may prompt the ovaries to generate additional estrogen, which can lead to an earlier onset of puberty and potentially result in earlier menstruation.

2. Weight Increase  

Soft drinks are high in calories yet low in nutritional content, and their frequent consumption can lead to weight gain and obesity, both of which are associated with the onset of early menstruation. An increase in body fat can elevate estrogen levels, as adipose tissue is known to produce estrogen, thereby potentially accelerating the onset of menstruation.

3. Inflammatory Reactions  

A high intake of sugar can result in chronic inflammation within the body. Such inflammatory conditions can disrupt hormonal regulation and may contribute to earlier maturation. Inflammation can affect the timing of puberty and menstrual cycles by altering hormonal signalling pathways.

What are the ways to get rid of menstrual cramps?

Here are some simple ways to get relief from menstrual cramps:

• Applying a heating pad or hot water bottle to the lower abdomen can relax uterine muscles and alleviate cramps.
• Any kind of physical activity can increase blood circulation and release endorphins, which work as natural painkillers.
• Drinking water or healthy beverages helps reduce bloating and discomfort during periods, but avoid caffeine and sugary drinks.
• Eating a balanced diet can reduce inflammation as well as period pain.
• Teas like chamomile, ginger, or peppermint can provide relief by reducing inflammation and relaxing the muscles.
• Massaging the lower abdomen with essential oils like lavender can reduce cramping.

Hydration is a good way to get relief from period cramps, but don't consume soft drinks during menstruation. Such sweet drinks may worsen period pain.

Read Also: Menstrual Cycles and Bladder Sensitivity: What You Need to Know

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