Every month it’s the same thing for some women: cramping,
pain, bloating, fatigue. Sure, you may have dealt with this all before, or
maybe it’s your first truly horrible period, but no matter the case, there is
no reason you need to continue to put up with period pain.
There are quite a few tips and tricks to make your period
less painful. Give these a try!
Exercise for Cramps
When you’re cramping during your menstrual cycle, it might
seem counterintuitive to move around, but it’s true. Getting regular exercise,
even during your period, is known to release endorphins and reduce period pain.
So get off that couch and hit the gym!
You can do stretching and light to moderate exercises like
walking, yoga, or casual jogging. By getting your blood moving, you can reduce
bloating and extra water weight. Some great yoga poses for cramping are Cobra,
Cat, and Fish pose.
Some yoga teachers advise against doing inversions during
menstruation. The reason is because of a downward energy called Apana-Vayu that
flows down during this time. Recommendations say to “go with the flow” and not
practice inverted poses that may disrupt the energy flow of blood out of the
body.
Give Into the Chocolate Cravings
What else releases endorphins? Chocolate. There is a reason
many women crave this after their period starts. Dark chocolate contains
magnesium and potassium, which relaxes muscles and can reduce pain. Endorphins
are released, which help you to feel relaxed and peaceful. These endorphins can
help with premenstrual syndrome, as well.
Don’t go overboard with it, but eating a little bit of
chocolate may provide some relief to your cramping. Remember, everything in
moderation.
Eat Healthy Foods
Sure, enjoy a little bit of chocolate now and again, but
remember to stick with a healthy diet full of fresh fruits and vegetables.
Avoid processed foods and cut down on your sodium and alcohol intake. Eating
extra sodium can increase bloating and discomfort.
Some doctors even suggest a low-fat, predominantly
vegetarian diet to cut down on period pain. Many doctors recommend that your
diet should be no more than 25-35% fat. These fats should come from healthy
sources like olive oil, nuts, seeds, and avocados.
Omega-3 fatty acids are another type of fat that can reduce
menstrual cramps and inflammation in the body. These are available in salmon,
tuna, flaxseed, chia seeds, walnuts, and some fortified foods like yogurt and
plant-based milk.
Drink More Water
Trying to reduce bloat? Drink more water. All that bloating
is due to water retention, and it’s a sign that your body isn’t getting enough
water in general. When you’re dealing with blood loss, like during your period,
staying hydrated reduces pain and helps the body heal itself. Without enough
water, the walls of the uterus will cramp more than necessary.
Enjoying a hot tea can be a great way to relax and hydrate
during menstrual periods.
Hot Water Bottles
Some women swear that applying heat can help soothe tense
muscles during your period, and there’s even evidence to back it up. A study
conducted in 2001 showed that applying a hot water bottle to your abdomen
during your period can be just as effective at reducing pain as standard
over-the-counter pain medications.
The heat released helps relax the uterus and promotes blood
flow to the area. For those who experience chronic pain during menstrual
periods, a hot water bottle is a must.
Medication
Pain relief medications available over the counter can be
useful for reducing the pain and swelling associated with your period. Some
women also find that their periods are less painful once starting
hormonal birth control. Birth control pills can regulate the period
and reduce heavy menstrual bleeding.
If you prefer a more natural remedy, both fish oil
supplements and Vitamin B1 improve period pain. Some also suggest that
magnesium supplements can help with period pain as well.
Many women have painful periods, and some women find relief
using one or more of the methods above. Have you have tried all those methods
and have found no relief? Or are you experiencing abnormally painful periods
that prevent you from completing normal activities? This could be a sign
of endometriosis or uterine fibroids.
If that is the case, then it is time to discuss your period
pain with your doctor. No woman should have to endure painful periods.