How To Avoid Cramps During Periods

What Can I Do For Cramps

How to stop your period ?? | lighten your period, ease your cramps

If cramps bother you, you can:

  • Take a pain reliever. Talk to your mom or dad or your doctor about which medicine is best for you. They can help you figure out how much to take and how often.
  • Exercise! Being physically active can ease cramps, probably because exercise releases endorphins, which are chemicals in the body that make you feel good.
  • Get warm. Try placing a warm water bottle, warm heating pad, or warm compress on your belly or take a warm bath.

If these tips dont help, talk to your parent or your doctor about other treatments.

What Causes Period Pains

If you experience an excruciatingly painful period, and you are wondering why. Well, here are some of the causes of period pain-

PMS- Also known as Premenstrual syndrome, it affects around 90% of menstruating women. It starts a few days before your period and continues till the first or second day of menstruation. Doctors believe it is caused due to the decrease in estrogen and progesterone level before the period.

PMDD- Premenstrual dysphoric disorder is an advanced form of PMS. Women with a high levels of stress, and depression are the victim of it. Women experience more painful cramps during this.

Fibroids- Fibroids are the uterine lining, which is so small that it is invisible to the naked eye. They appear during childbearing years and shrink away completely after menopause. Fibroids can cause heavy periods and painful menstrual cramps.

Ovarian Cysts- Ovarian cysts often results in PCOS. It is a harmless sac of fluid that forms in your body. Some women just develop one cyst every month which fades away, while some develop multiple or large ovarian cysts. This is mainly caused due to hormonal imbalance in the body.

Eating Incorrect Foods Can Cause More Harm During Mensuration Than You Think Therefore It’s Time To Stay Away From These Foods Items Throughout Your Period Cycle

During periods, Many women experience excruciating cramps, excessive bleeding, irritation, bloating and discomfort. Cravings are high during menstruation days, therefore that bottle of cool drink in the fridge or that packet of chips in the kitchen should be put off. Eating incorrect foods can cause more harm than you realize. These inappropriate foods can bring you unnecessary issues, ranging from nausea to vomiting, therefore its best to avoid them. Knowing what foods to avoid during your periods can make you feel a lot better.Also Read – What Are Menstrual Cups? Is it Safe? All You Need to Know

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Can Bad Period Cramps Be A Sign Of Something Else

Period cramps usually dont signify that something is wrong with your health. But in some cases they can be a symptom of a medical condition:

  • Endometriosis This disorder occurs when tissue similar to the tissue that normally lines the inside of your uterus grows outside your uterus, often adhering to your bladder, ovaries, or even your bowels.
  • Uterine Fibroids These are noncancerous growths that emerge inside the uterine walls. They can range in size from one tiny speck to several bulky masses.
  • Adenomyosis Tissue that normally lines the uterus begins to grow inside the organs muscle wall.

Pain from these conditions may seem like period pain, but it typically lasts longer and can be more severe than your usual menstrual cramps.

If you experience this type of pain, its important to see your doctor, Thielen says.

Home Remedies For Period Cramps

8 Foods to AVOID on Your Period (To Prevent UNWANTED Menstrual Cramps ...

When youre not feeling great, there are some home remedies for menstrual cramps you can turn to for relief.


When you have an aching muscle, you might turn to heat to loosen up any knots and ease your soreness. The same idea holds true for period cramps. A heating pad or stick-on heating wrap can provide pain relief.


When you have your period, the last thing you might want to do is hit the gym. However, exercising can help with pain from cramps. Heat and exercise are actually our two first-line options for nonmedical treatment, says Dr. Levine. Weve found that people who exercise during their periods do tend to have less pain. Doctors arent quite sure why, although its suspected the relief comes from the release of chemicals called endorphins, which make you feel good.

Warm beverages

When youre not feeling great, warm beverages such as caffeine-free tea or hot water with honey can be soothing. Dr. Levine says these might not have any science-based benefit, but if they make you feel better, these are perfectly acceptable to drink. Applying essential oils as well cant hurt, although these too dont have any science-based benefit.

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Why Do You Have Cramps During Your Periods

The pain you are suffering from every period is called primary dysmenorrhea.

Mostly, menstrual pain happens because of the overproduction of inflammatory chemicals . As a result, inflammation causes spasms, cramping, and pain in your uterus. When this happens, you likely will want to pop ibuprofen, lay on the sofa with a heating pad, and just watch TV until the pain is gone. The problem is that while ibuprofen may relieve period pain, the pills can lead to heavy menstrual bleeding, which is dangerous and potentially harmful.

Unfortunately, doctors arent sure why some women have painful menstruation while others dont. There are some possible factors:

  • experiencing a heavy blood flow
  • having your first child while under the age of 20
  • getting your first period at a younger than average age
  • overproduction of or sensitivity to prostaglandins

How to best deal with period cramps? Lets learn more.

Q How Often Should One Change Their Sanitary Pad

A. Ideally, you should change your sanitary pad every three to four hours when on your period to maintain personal hygiene. It also depends on your flow, if you are experiencing a heavy flow then you should change your pad more often because it will get saturated quickly. Change it when you feel damp or uncomfortable to avoid an infection or a period rash.

Also Check: Donating Blood While Menstruating

Do Gentle Exercise Such As Yoga Stretching Or Walking

A 1997 study examined the relationship between exercise participation and menstrual pain, physical symptoms, and negative mood.

The study made 21 sedentary women and 20 women who participated in regular exercise complete a modified version of the Prospective Record of the Impact and Severity of Menstrual Symptoms calendar for two complete menstrual cycles. Researchers found that the women who exercised regularly experienced less pain during their menstrual cycle.

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How To Cure & Prevent Period Cramps

An older study from 1984 looked at the relationship between exercise and endorphins. This study found that when exercising, the endogenous opioids are released and cause several physiological and physiological changes, including pain perception and quelling of “menstrual disturbances in female athletes.”

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Theyre Paired With Heavy Abnormal Bleeding

If your cramping is associated with heavy, abnormal bleeding, that can also be a sign that something more serious is going on. If youre soaking through more than a pad an hour over a two-hour time period, thats abnormal bleeding, warns Dr. Levine. Thats worrisome. Thats not regular period cramps or regular period bleeding.

Foods That Fight Inflammation

Naturally, eating foods that decrease inflammation in the body will help to tame menstrual cramps. These foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. Research has shown that both a vegetarian and plant-based eating pattern work to decrease inflammation in the body. This decrease is due to the high number of antioxidants and plant chemicals found in plant foods that help the body to function optimally.,,

There is a connection between the food you eat and your bodys estrogen levels. Animal products and added oils increase the levels of estrogen in the body. The more estrogen-based foods you consume, the more likely your uterine lining becomes abnormally thick. As a result, when it begins to break down during the menstrual cycle, this process creates more prostaglandins, resulting in higher levels of pain.

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Yoga Position # : Cat

Cat-cow is a two-part pose that will target not just the back but also your abdominal muscles.

Start with the cow pose. On your hands and knees, check to make sure your hands are aligned under your shoulders. Your knees should be aligned under your hips. Gently stretch your head upwards, gazing towards the sky as you breathe in. At the same time, raise your tailbone towards the sky and drop your belly towards the ground.

Now it is time to move to the cat pose. Breathe normally for a few breaths. Then, after a deep inhalation, breathe out slowly and curl your back. Your head and your tailbone will stretch towards the ground. The gentle arch of your spine will warm your back muscles as well as stretch and tone your abdominals.

Exhale on the cat pose and inhale on the cow. Repeat 5 to 20 times to help relieve your pain.

What To Eat After Your Period

Pin on Reduce menstrual cramps and pain naturally

Starting already towards the end of your period, when your flow is lighter, you will want to focus on food that supports estrogen production. Its the hormone responsible for boosting your mood and energy levels.

Youll feel your absolute best during this phase, which leads up to ovulation, so this is a great time to start a new habit, focus on new workout routines and schedule social appointments.

  • Adding a tablespoon of flaxseeds and pumpkin seeds to your salad, porridge or energy balls can naturally increase your estrogen levels.
  • Make the most of the rise in energy levels, and get active. Support your muscles growth and body by making sure that your body gets enough proteins.
  • Youre appetite will decrease during this phase, so focus on eating your meals regularly. It will be a lot easier to focus on healthy foods in smaller portions, so if theres a new healthy recipe you want to try, this is the menstrual phase to do it.>
  • Its a great week to consume calcium-rich foods such as kale, spinach, collard greens or turnips.
  • But theres also a downside to all of the energy coming from the estrogen-peak: some might feel anxiety or stress. If thats the case for you and you feel restless, try to meditate a little and add a ritual that includes drinking chamomile tea, taking a few moments for yourself and relaxing.

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Saturated Fats Are Not Your Friend

Itâs been proven time and time again that saturated fats are mostly bad for your health. Theyâre especially bad during your period, causing inflammation in your body and making your period cramps worse, according to WRAL. Foods high in saturated fats include dairy, fatty meats, and coconut oil to name a few.

Follow Proper Diet Plan

Dysmenorrhea is very common in women with poor constitution of health and dietary profile. The lack of proper nutrients and microelements in the body not only delays periods but greatly disrupts the normal rhythm.

So, having a well to do diet plan with adequate amount of both micro-nutrients and macro-nutrients will even out the period rhythm.

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Tame Chronic Sleep Problems

Practice Good Sleep Hygiene

Sleep quality has an effect on menstrual symptoms and many health conditions. In one study, women who had insomnia reported more severe dysmenorrhea and more interference with daily activities due to symptoms compared to women who did not have insomnia. Practice good sleep hygiene to keep painful menstruation symptoms at bay. This involves going to bed at about the same time every night. Establish and stick to a nightly routine to give your body the signal that it’s time for sleep. The routine may involve things like listening to soothing music, enjoying a cup of tea, or taking a warm bath. Getting adequate sleep to promote overall health will help you manage monthly symptoms associated with your menstrual cycle.

More Sleep Tips

Avoid TV, your smartphone, computer, and other screens before bed to help you wind down. You may feel more comfortable sleeping in different positions during your period. Pay extra attention to sleep hygiene in the days leading up to your period.

Mood And Behavioural Changes:

Period Pain | How To Stop Painful Period Pain Cramps
  • A woman may feel more irritable, edgy, depressed or anxious.
  • Some women may also be more likely to feel emotional – cry, have poor self-esteem, get angry or have mood swings.
  • Poor concentration, forgetfulness or even loneliness may also occur.
  • It’s possible that during this time, there may be a dip in sexual interest and desire.
  • Prior to the start of a menstrual period, women might experience food cravings and an increase in appetite.
  • Sleep may also be disturbed as you tend to feel more tired than usual.
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    Q I Have Infrequent Heavy And Prolonged Periods What Should I Do

    A. In the case of abnormal periods, you need to visit a gynaecologist. Heavy, prolonged and infrequent periods are a menstrual disorder that usually occurs due to hormonal changes in a woman’s body. However, it’s not the case with everyone and depends from woman to woman. The diagnosis will differ based on the exact cause. In any case, a few pointers to follow are to maintain a healthy lifestyle with a nutritious diet rich in iron, fiber and protein. Exercising will also help ease the problem.

    Lay Down On Your Side Until The Pain Or Cramps Subside

    Dr. Lisa Mindley, M.D., board-certified gynecologist with Eisenhower Women’s Health, says that sleeping in the fetal position takes pressure off the abdominal muscles,” which ends up causing “skeletal muscles around your abdomen to relax… Many women report that the fetal position can help relieve cramps.”

    Not only does sleeping on your side in the fetal position help with cramps, but also leakage.

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    Going For A Breast Exam

    When you are on your periods, your hormone level keeps fluctuating and it can make it difficult to detect abnormalities in your breasts. As your breasts are very sensitive to changes in hormonal production Hence, it is best to avoid a breast exam in the middle of your periods.

    Fluctuations in levels of estrogen and progesterone can make both breast exams and mammograms more uncomfortable. Additionally, cystic breast changes are more likely to be explored on an exam, it can unnecessarily raise issues. While monthly breast exams are a very good idea, dont set your alarm to the first few days of heavy flow during periods.

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