Period Pain Is Common, But It Shouldn't Control Your Life: Simple Lifestyle Tips That Can Help

What causes menstrual cramps? 
You are having menstrual cramps. Your uterus sheds its lining. These contractions are due to hormone-like substances called prostaglandins. The higher the level, the worse the cramps seem to get.

The pain is generally felt on the day before your period starts or the first day it starts and lasts for the next 2 to 3 days. Back pain, bloating, headaches, nausea, fatigue, and many more. They cramp up.

May cause mild to moderate discomfort. But doctors say you shouldn’t “just push through” pain that’s so severe you can’t go to school, work or do your normal activities. It can be a sign of conditions such as endometriosis, fibroids, or adenomyosis and should be checked out by a health care professional.”

Small lifestyle changes make a big difference
You don't need to change everything. Some simple changes during the month can help make your periods less painful.

1. Move your body gently

But all in all, light activity does more good than harm. Exercises such as walking, yoga, and stretching can be helpful to relax tight uterine muscles and increase circulation. Many women find that just 20 to 30 minutes a day makes cramps less painful.

2. Heat the mixture

One of the best and simplest remedies is to place a hot water bag or heating pad on the lower abdomen. Heat increases blood flow and relaxes muscles, just like painkillers do.

3. Seek relaxation and stress relief 

Get 7 to 8 hours of sleep. If you can't sleep, your pain can get worse. Stress can also increase pain. Spend 10 minutes of your day sitting peacefully, practising deep breathing or meditating to help your body better cope during your period.

4. Water helps flush out bloating and works the muscles

Herbal teas (ginger or chamomile, for instance) may also be soothing.

Foods that fuel your menstrual health
The food you eat in the week before and during your period is important.

Add to: 
Iron-rich foods* such as spinach, lentils, and lean meat help keep tiredness at bay
Magnesium-rich foods* such as bananas, almonds, seeds, and dark chocolate to relax the muscles. 
Calcium & probiotics, e.g., yoghurt for cramps
Sustained energy from whole grains, fruits, and leafy greens

reduce: 
Too much salt, too much sugar in your drinks, too much caffeine, and processed foods. They can cause bloating, mood swings, and inflammation.

Eating smaller, balanced meals throughout the day is also helpful, as skipping meals can lead to energy slumps.

Feel your body
Every cycle is different. Foods to eat, activities to do, and sleep patterns to change to make your period easier. And when to seek help. 

If the pain is severe, lasts for several days, causes very heavy bleeding, or prevents you from attending work, college, or school regularly, see your doctor. “You don’t need to pour yourself dry every month.

But there’s no quick fix for period pain. It is the habits of movement, nutrition, rest, and medical help as needed that are formed to bolster your body all year long. And then once you have those down, periods are something you manage, not something that manages you.