PCOS Knowledge BankWomen's Health

Period pain and Menstrual Cramps – 10 Essential Tips

3 Mins read

Period pain is common and a normal part of your menstrual cycle. Most women get it at some point in their lives.

Ever caught yourself crying because your phone charger was too far away and moving away to get it would disrupt your awkward, cramp-free pose? If that doesn’t accurately describe period pain, I don’t know what does.

Period pain is no joke.

Some women experience moderate or mild discomfort during menstruation, while others suffer from extreme, crippling pain that prevents them from performing daily activities. None of us know what the suffering of another woman feels like. Some women may have had traumatic periods; others might have had discomfort. Some of them are lucky enough to Some of them are lucky enough not to feel any pain. Period pain is more common in teenagers and women in their twenties, but it can also occur in older women.

What causes period pain?

Menstrual cramps are very common. About 3 in 4 people report experiencing cramps just before or during their period. Period pain happens when the muscles in the uterus contract or tighten. Pain can include cramping and heaviness in the pelvic region, as well as pain in the lower back, stomach or even legs. Some women often suffer nausea, vomiting, paleness, and diarrhoea.

Prostaglandins help the uterus to contract and relax so that the endometrium can detach and migrate out of the body. These are a required part of the cycle, but these cause pain as the uterus contracts intensely, the blood flow reduces, and the oxygen supply to the uterus muscle tissue reduces, causing pain. Women who experience painful periods can have higher levels of prostaglandins. Period pain is the most common cause of pelvic pain.

Here are 10 tips to help you cope with period pain:

1. Hydrate

Drinking more water helps ease the bloating, which makes symptoms worse. While you’re at it, ease off the salt, which encourages fluid retention and bloating. Staying well hydrated isn’t just good for cramps, it’s good for your overall health.

2. Fix your diet

You may be craving fatty, sugary, or salty foods when you have your period, but these foods are not your friends. Anti-inflammatory foods like cherries, blueberries, tomatoes, green leafy veggies and almonds are good choices.

3. Heat things up

Your grandmother’s hot water bottle is nothing to laugh at—heat is a low-fi, but tried and tested method of relieving pain from menstrual cramps, and it’s cheap and has no side effects.

4. Sip on some tea

Chamomile tea is filled with anti-inflammatory substances that suppress prostaglandins. Sipping chamomile tea reduces pain-causing prostaglandins and enhances menstrual flow to relieve period symptoms.

5. Turmeric to the rescue

Curcumin, an ingredient in the root tumeric, may help relieve PMS symptoms. It combats inflammation and alters neurotransmitter levels. Curcumin may also have benefits for people with inflammatory conditions like arthritis, IBS, inflammatory bowel disease, autoimmune diseases, and other conditions.

6. Skip the caffeine

Eliminating caffeine helps many women relieve menstrual pain. Caffeine comes in many forms including coffee, tea, soda, chocolate, and energy drinks. As a substitute, try smoothies loaded with antioxidant-rich greens, berries, and protein powder. 

7. Magnesium magic

Magnesium is an important element that your body requires to fuel more than 300 enzyme systems. You need magnesium to create DNA and RNA and to make glutathione, the body ‘s strongest antioxidant. Magnesium can also help to alleviate symptoms of PMS, particularly when taken with vitamin B6.Almonds, black beans, spinach, yogurt, and peanut butter are rich sources of magnesium.

8. Engage in exercise

It is said that the girls who exercise regularly survive the period apocalypse because exercise releases endorphins, brain chemicals that promote well-being. Whether you enjoy walking, running, or yoga, it’s safe to take part in any of these activities during your menstrual cycle.

9. Menstrual massages

Massaging your abdomen for as little as 5 minutes a day may be able to help relieve menstrual cramps. Massage stimulates the flow of blood. Essential oils like lavender, cinnamon, and clary sage have additional benefits for the body and soothe the prostaglandins that mediate pain and uterine contractions.

10. Medications for period pain

Although this should be the last resort, for severe menstrual pain, over-the-counter remedies like ibuprofen, aspirin, and naproxen sodium can be taken to reduce menstrual cramps. Anti-inflammatory painkillers are effective to get relief from period pain.

Every girl deals with menstrual pain differently. Let us know what helps you cope with period pain in the comments below.


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