Engage In Gentle Exercise
Although exercise might be the last thing many people feel like doing when they have cramps, it may provide pain relief.
Strenuous exercise might not be beneficial if a person is in pain, but gentle stretching, going for a walk, or doing yoga may help. Exercise also releases endorphins, which are natures natural pain relievers.
Extra Tip: Check The Period Product Your Using
The period product you use may also be able to relieve some of the discomfort you feel during your period. Some Ruby Cupusers tell us that their menstrual cramps have reduced since switching to a menstrual cup.
One of the benefits of using a menstrual cup is that it can also make those heavy period days a lot easier to manage, as one cup can hold as much as three super tampons, saving you the worry about changing your period product quite so often.
Uterine Fibroids: A Monthly Period Nightmare For Some
As many as three out of four women will develop uterine fibroids, but most will not experience any symptoms. Fibroids range in size from microscopic to large enough to distort the shape of the uterus.
Uterine fibroids can turn monthly menses into a monthly nightmare by increasing not only the amount of bleeding, but the severity of period pain, says Lauren Streicher, MD, an associate professor of obstetrics and gynecology at the Feinberg School of Medicine at Northwestern University in Chicago, and the author of Love Sex Again. The reason behind the pain is that the uterus during the period must contract to expel the large blood clots that often result from heavy bleeding, says Dr. Streicher. Fortunately, fibroids do not put women at increased risk of uterine cancer and very rarely become cancerous.
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What Causes Painful Menstrual Cramps
Menstrual cramps happen when a chemical called prostaglandin makes the uterus contract . The uterus, the muscular organ where a baby grows, contracts throughout your menstrual cycle. During menstruation, the uterus contracts more strongly. If the uterus contracts too strongly, it can press against nearby blood vessels, cutting off the supply of oxygen to muscle tissue. You feel pain when part of the muscle briefly loses its supply of oxygen.
Do Some Light Exercise
This may sound like the worst idea ever, especially when you barely have the motivation to get off the couch to change your tampon. But don’t worry, you don’t have to run a 5K or anythingâa short walk or a few minutes of yoga is enough to get your circulation going and loosen up your muscles. “Stretching and aerobic exercise help with the production of endorphins, which are your body’s feel-good hormones,” Dr. Winter says. Endorphins actually change the way your brain processes pain, so if you can power through those first few I-don’t-wanna-do-this minutes, a sweat sesh can help you feel a lot better.
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What Are The Signs The Pain Could Be Something More Serious
If you are struggling with painful periods, its important not to suffer in silence. Painful menstrual cramps dont always indicate an underlying problem, but Pisal says there are a few signs that the pain could be something more serious.
The first is intensity. If you need to take constant painkillers or cannot do your day-to-day activities, you need to seek medical attention, he says. Associated symptoms, such as fainting, loose motions, painful motions, and vomiting, also indicate that you need to see a doctor.
Needing to take time off work or school can also be a sign. If your periods are affecting the quality of life in a major way, it is important to take steps to alleviate the symptoms, Pisal adds.
You should also take note of the heaviness of your periods. If the pain is associated with heavier periods with clots and flooding, that can indicate a physical problem such as uterine fibroids, he says.
Likewise, pain during sex shouldnt be ignored, as it could be an indication of a condition such as endometriosis.
How To Make Your Period Go Away
wikiHow is a wiki, similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 17 people, some anonymous, worked to edit and improve it over time.There are 15 references cited in this article, which can be found at the bottom of the page. This article has been viewed 1,403,014 times.Learn more…
Periods are your body’s way of showing you that your reproductive system is working properly, and not getting your period at all is usually a sign of illness or an unhealthy lifestyle. However, there are ways to make a normal, healthy period last a shorter amount of time. To make your period go away faster, you can use heat, exercise, and other habits that speed the flow of blood while also changing your diet to keep yourself hydrated and maximize your vitamin C intake. Certain medications, like birth control, can also change your cycle and shorten your period long-term.
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Can Testosterone Therapy Stop Periods
Trans men and nonbinary peeps may opt for testosterone therapy as part of their transition or to stop periods. Research shows that weekly intramuscular injections of 20 to 40 mg of testosterone effectively stopped periods for 55 percent of users within 6 months and for 93 percent in 1 year.
Testosterone therapy will also bring on masculine secondary sex characteristics like hair growth and a deeper voice
Keep A Heating Pad Handy
The use of heating pads is a typical practice for those who experience dysmenorrhea. “For some women, using a heating pad or taking a hot bath or shower can provide some relief from period pain,” Dr. Worly said.
Researchers from a November 2021 study published in BMC Women’s Health conducted a cross-sectional study that included 550 female university students. When it came to relieving dysmenorrhea, 74.8% of the students used non-medicinal methodswith 16.45% of them using heating pads. Additionally, applying heating pads was among the top options in this category associated with lower pain scores.
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Exercise Helps Manage Pain
When experiencing body pain, its common to reach for ibuprofen , acetaminophen or naproxen sodium . But maybe you should also be reaching for a yoga mat and hand weights.
While you may think that moving your sore body will make pain worse instead of better, science tells us thats usually not the case. Exercises that improve your strength and flexibility can lessen everyday aches and pains. Exercise can also reduce menstrual cramps, and even help treat chronic pain without opioids or other pills.
If you have so much pain that you cant even think about exercising, make an appointment with your primary care doctor or a physical therapist. Theyll be able provide some suggestions to move your body in a way that helps instead of hurts.
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Reach For Decaf Coffee
Caffeine causes your blood vessels to narrow. This can constrict your uterus, making cramps more painful. If you need your coffee fix, switch to decaf during your period. If you rely on caffeine to beat the afternoon slump, eat a snack high in protein or take a quick 10-minute walk to boost your energy.
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You Have High Insulin Levels
Are you noticing the theme with insulin yet? This relates back to point #1. Remember that insulin increases arachidonic acid, the precursor to the inflammatory prostaglandins that cause menstrual pain. Insulin also promotes clotting and can interfere with ovulation.
How do you know if your insulin levels are too high? Ask your doctor to order a fasting insulin test for you, or get one for yourself from True Health Labs. Your fasting insulin level should be no higher than 8, but I really like to see it 6 or less.
If your insulin is too high, you need to start making changes like cutting sugar out of your diet and emphasizing vegetables, protein and healthy fats. Exercise, especially resistance exercise like weightlifting, is crucial for lowering your insulin levels. Also be sure to get 8 hours of sleep each night: Just one night of sleep deprivation can promote insulin resistance!
Signs and symptoms of imbalanced blood sugar and insulin resistance include:
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No More Pain: How To Get Rid Of Period Cramps Fast
Period pain is common, but that doesnt mean that you have to suffer for too long. Here are a bunch of remedies for getting rid of period pain, from light cramps at school to more intense ones that might have you staying home. We should point out: severe period pain is not normal and please consult your doctor if the discomfort is interrupting your daily activities. Scroll to the bottom for answers on FAQs about period cramps.
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Mental Health And Exercise
Mental health disorders are very common and can affect mood, thinking and behaviors. Each year about one in five people in the United States face mental health challenges such as depression and anxiety.
When negative feelings dont go away or affect your daily life, its time to act and it turns out that exercise may be part of the solution.
Managing mental health challenges
Theres an undeniable link between physical fitness and mental health. As mentioned earlier, the feel-good endorphins of exercise can boost your mood, increase focus and make your brain work better. But exercise also improves mental health in children and adults by building self-esteem and life satisfaction, while reducing negative thoughts.
Many studies show that regular exercise can help manage mental health challenges such as depression, anxiety and attention deficit hyperactivity disorder . Structured exercise programs are also helpful for people with serious mental illnesses like schizophrenia.
Of course, exercise isnt a replacement for therapy sometimes you need someone to help you work through problems. Talk to your primary care doctor or look into mental health services if you or your child have changes in mood that last for more than a couple of days.
How Do I Know If My Menstrual Cramps Are Normal
Menstrual cramps feel a little different to every woman. They can feel like a constant dull ache, occasional shooting pains or anything in between. Typically, women feel cramps in the lower stomach but they can also affect the groin, thighs and lower back.
Each woman experiences unique menstruation symptoms and theres no true normal. Some women might have cramps during every period. Some might notice that their cramps lessen with age. Others might never experience period cramps. But up to 20 percent of women experience painful cramps, or whats known medically as dysmenorrhea, making it difficult to enjoy their daily activities. Still, many women are afraid to speak to their doctor about their cramps.
Theres no reason to stay quiet about your cramps. Our OB-GYNs are here to listen to your concerns without judgement and help find a way to make your periods as painless as possible.
If youre not sure whether medical treatment is needed to help with your cramps, just ask us! During your next appointment, talk to your doctor about:
- The level of pain cramps cause you
- How long your cramps last
- The average length of your cycle
- How much you bleed during your period
- Other things you may have noticed, like spotting or pain outside your period
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Drinks To Help Period Cramps
Checked and approved by: Dr Anne Henderson, Consultant Gynaecologist, British Menopause Society Accredited Specialist, Medico-legal expert MA MB BChir MRCOG
Period cramps can be hard to put up with every month but, good news, you dont have to! Read my blog and watch my video below to find out 6 great drinks that can help your painful period cramps.
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When Should We Call The Doctor
If your daughter’s PMS is severe, her doctor can help with other treatments, including medicine. Call the doctor if your daughter:
- does not feel better after trying home treatments
- seems very sad or hopeless
- ever talks about hurting or killing herself
- can’t do her usual activities because of her PMS symptoms
- has PMS symptoms that don’t go away after the first few days of her period
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Possible Drawbacks Of Stopping Your Period
Some women find monthly periods reassuring. If theyre bleeding, they think, theyre probably not pregnant. And its true: Using continuous hormonal birth control to skip your period can make it a bit harder to detect an accidental . Any sexually active woman using birth control to skip her period should also know the early symptoms of pregnancybreast tenderness, , extreme fatigueand should take a home pregnancy test or consult her healthcare provider if she experiences them.
Women using hormonal contraception to skip or delay periods can also experience breakthrough bleeding. Such bleeding, which is usually more like , isnt harmful, but it can be inconvenient. Some healthcare providers recommend that women schedule short withdrawal bleeds every 3 or 4 months. Scheduling periodic withdrawal bleeds seems to decrease the likelihood of unexpected bleeding.
If youre interested in skipping your monthly period, talk to your healthcare provider. Together, you can discuss the pros and cons, and find the method that will work best for you.
It Is Common For Women To Experience
some discomfort during their first menstrual cycle. However, the pain is severe enough to disrupt the lives of a small percentage of women. You can learn how to get rid of period cramps and have a more manageable menstrual cycle.
- More than 60% of women experience cramps.
- You can manage cramps with pain medicine.
- It is common for cramps to last two or three days.
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Exercise Provides Stress Relief
Stress is bad for your heart and the rest of your body. The good news is that exercise gives your body strength against the physical and emotional symptoms of stress.
Exercise improves the effectiveness of your heart and lungs, so your body is better able to react to symptoms like rapid heart rate and breathing problems. Plus, working out floods your body with endorphins to help with emotional stress.
Exercise Reduces Blood Flow
Some women report that exercise delays their period. The most common reasons for this are extreme exercise, a female athletes triad, and excessive weight loss. As a result, estrogen levels drop to such a level that menstruation is not triggered. These changes can lead to breakthrough bleeding. If you are concerned about your period, however, you should consult a doctor first. Exercise can delay your period in certain situations, however, so if you do notice your flow has been missing for months, you should consult your doctor.
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Why Are Period Cramps Painful
Dysmenorrhea is thought to be caused by compounds in the body known as prostaglandins. Before menstruation starts each month, the level of prostaglandins in the lining of the uterus increases.
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Your prostaglandin level is its highest on the first day of your menstrual period, which is why menstrual pain is usually worse then. As your period progresses and the lining of the uterus is shed, your prostaglandin level decreases and pain gets better, ACOG states.
Remedies To Make Cramps Go Away
1. Use Heat
There are a number of natural remedies that have been studied and have proven to help ease pain from menstrual cramps. The easiest and most common method is heat. Heat is deemed to be as effective, or even more effective, than OTC drugs like acetaminophen and ibuprofen. Heat helps the contracting muscles to relax. Heat should be applied on your back and lower abdomen. You can use a heating pad, whichcan release heat for up to 12 hours. Place them on your clothes or skin, but be sure to read the instructions.Heat patches is also useful, they are made in different sizes and shapes, and have different purposes. Heat patches are sometimes more appropriate than heating pads because of their portability. You can go about your activities while wearing one.Some brands have patches specifically for menstrual cramps.
2. Drink Hot Water
Another way on how to make cramps go away is drinking hot water. Although it sounds odd, drinking water makes your body retain less water. As a result, you do not get bloated. Hot or warm water improves flow of blood to the skin easing cramped muscles. Eating water based food like berries , watermelons, cucumbers, celery and lettuce will also help.
3. Try to Massage
You can relax a tense muscle by massaging it. Put your hand over your stomach or back then press down and knead the area. Focus the massage on where the pain seems to be most. You can have your partner help with the massage. Make sure they do not press too hard.
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Period Pain Caused By Contraceptive Devices
An intrauterine device is a type of contraception made from copper and plastic that fits inside the womb. It can also sometimes cause period pain, particularly during the first few months after it’s inserted.
You may notice a change in your normal pattern of pain if your period pain is linked to a medical condition or a contraceptive IUD. For example, the pain may be more severe or it may last much longer than normal.
You may also have:
See a GP if you have any of these symptoms as well as period pain.