The Ultimate Guide to Pain Free Periods: 7 Proven Strategies

13 June 2024 . 5 min read

Introduction:

Let’s be real: periods can be a painful time for women. Those gut-wrenching cramps that have you curled up in a ball? The sudden bloating that makes your jeans fit a little bit tighter? We’ve all been there!

Don’t worry. We have narrowed down the seven best ways to navigate your menstrual cycle so you can sail through with pain-free periods. But first, let’s start with the basics by understanding- what is menstruation?

Menstrual Cycle Explained!

Menstruation, or your period or menstrual cycle, is the natural process your body goes through every month to prepare for a potential pregnancy.

The inside of your uterus (womb) builds up a lining each month. This lining is rich in blood vessels and nutrients, meant to be a comfortable home for a fertilised egg to grow into a fetus as the pregnancy progresses.

However, if you don't get pregnant that month ( i.e. your egg doesn’t fuse with the male sperm during sex), your body doesn't need that thick lining anymore. Your hormones signal the uterus to shed the lining. So, the lining, along with some blood, exits your body through the vagina (birth canal). This is your period.

Why do you get cramps during your period?

The cramping you feel during your menstrual cycle is caused by uterine muscle contractions. The uterus is a muscular organ. As it sheds the lining, the muscles contract to help push all the blood and tissue out.

Hormone-like substances called prostaglandins are released during menstruation, which causes the uterine muscles to contract more intensely, leading to cramps. While cramps are a common experience, if they are severe or interfere with your daily activities, it's always best to consult a healthcare professional to rule out any underlying conditions.

However, there are a few changes that you can make to your lifestyle that could relieve these cramps. Let’s look at some strategies on how to reduce period pain.

How to get relief from period pain – 7 Proven Strategies!

Heat Therapy:

Applying heat over the stomach area increases blood flow and relaxes the uterine muscles. Fill a rubber hot water bottle with warm (not boiling) water. Wrap it in a towel to prevent burning and hold it on your lower abdomen or lower back. Bonus tip: Use a microwaveable heating pad or even a sock filled with rice or lentils for convenience.

Movement and the Happiness Hormone

Exercise might not be your first choice when you have painful period cramps, but gentle movement can help! Endorphins (happiness hormones) are natural mood elevators released after exercise and can decrease pain perception.

Here are some options:

Try gentle yoga poses focusing on stretching and relaxation, like Child's Pose or Cat-Cow. You can find free yoga videos online or in apps specifically designed for beginners.
A brisk walk (preferably outside) can boost your mood and help ease cramps. Listen to calming music or podcasts to add another layer of relaxation.
Don't push yourself too hard. If high-intensity workouts are part of your usual routine, opt for something gentler during your period.

Dietary Tweaks:

What you eat can impact your period experience. Anti-inflammatory foods may reduce prostaglandin production (chemicals that cause cramps).

Focus on incorporating fibre through fruits (berries, cherries), vegetables (spinach, broccoli), and whole grains (brown rice, oats).
Ginger is known for its pain-relieving properties. Try adding fresh ginger to your tea, stir-fries, or smoothies.
Limit added salt during your period, as it may worsen bloating.

Hydration:

Dehydration can lead to constipation, which can worsen cramps. Drinking enough water helps your body flush out toxins and promotes smooth digestion. Electrolytes are minerals that help regulate muscle function. Water helps your body maintain proper electrolyte balance, which can reduce cramps.

Tip: Aim for eight glasses of water a day. You can also track your water intake using an app or a water bottle with measurements. Add fresh lime juice or cucumber slices to your water for a refreshing twist.

Over-the-counter pain relievers:

Nonsteroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen directly target prostaglandins, reducing their pain-causing effects. Follow the dosage instructions carefully and never exceed the recommended amount. Consult a healthcare professional before considering natural pain relievers like turmeric and cinnamon or massaging clove oil over your abdomen to help with painful period cramps.

If your pain is severe or doesn't improve with medication, consult a healthcare professional. They can advise you on alternative options or rule out any underlying conditions.

Rest and Recharge:

Adequate sleep helps regulate hormones that contribute to mood swings and pain perception. Aim for 7-8 hours of sleep each night. Getting enough sleep can help regulate your hormones and improve your overall mood during your period.

Meditation and mindfulness

Relaxation techniques like meditation or deep breathing can activate the parasympathetic nervous system, which makes you feel safer so that your brain isn’t on high alert anymore. This dials down stress hormones like cortisol, which increases pain perception during periods.