21 Simple Steps To Fight Back Your Period painPrachi Kalra
I was suffering from period pain and unfortunately, it was Monday with a scrum meeting followed by other important meetings with clients. After, managing household chores and dropping my son at school. I somehow managed to reach office on time. The period pain was making me uncomfortable and was growing like anything. At the same time, I was suffering from other common PMS(Pre-menstrual syndrome) symptoms 2-3days before my period like bloating in stomach, fatigue, cramps, mood swings, etc. First and foremost, these syndromes make my 7-10 days of month hell. In fact, I just don’t want to be in a low mood, but it’s natural which has to be accepted.
Why Period Pain occurs?
Period pain occurs due to increase of a chemical called “prostaglandins” causing contraction of muscles, inflammation, and pain inside the uterus. Pain also occurs in the lower abdomen and around thighs. The intense pain occurs due to several reasons like heavy blood flow, after having a first child, a start of your period, the sensitivity of prostaglandins inside your womb.
Approximately, 50% women experience the period cramps and 20-30% suffer from severe pain. Women who attain puberty early before its actual time are more likely to undergo period pain. Additionally, the period pain is as painful as a heart attack.
Symptoms of Period Pain
- Bloating in stomach
- Low energy
- Mood swings
- Good and Bad mood
- Food cravings
- Breast tenderness
- Pain in lower abdomen, lower back, and thighs
- Joint Pain
During menstruation, women prefer taking painkillers like ibuprofen and taking a painkiller to stop a biological pain is not the solution. As a matter of fact, one should follow a healthy regime to get rid of the period pain.
Steps to get rid of period pain
Here are some simple and easy steps to follow and get rid of the period pain:
1.) Intake more vegetables and fruits:
Eat loads of green vegetable and fruits. For this reason, this may help you in your period pain.
2.) Use a heating pad:
When you feel cramps, use a heating pad to overcome the pain. Apply the heating pad on the lower back too. Heat relaxing the contracting muscles in the uterus.
3.) Yoga and Meditation:
Perform yoga and meditation regularly including menstruating days. Breathing exercise releases stress and anxiety elevating mood and therefore reduces pain.
Try out these Yoga Postures to reduce period pain
According to a study, 105 students experienced less pain after performing Aerobics during their periods. So don’t drop your stretching and Aerobics session during periods.
5.) Oil Massage:
Use essential oils like lavender to massage your lower abdomen where pain occurs.
6.) Hot Shower:
Take a hot shower and let the hot water flow through your back and abdomen.
7.) Rejuvenate Yourself:
Always rejuvenate yourself in those days. Be kind and treat yourself like a princess. Relax and give your body some rest.Read some good books and listen to music. If your mind will be calm then the physical pain will reduce automatically.
8.) Add supplements to your diet:
Ask your doctor to add supplements such as calcium, magnesium, and vitamins to your diet. Adding these supplements to your diet may help you help you to cope up with period pain.
9.) Chamomile Tea:
Chamomile tea is a natural way to overcome period pain. It contains glycine which is used to relieve muscle pain.
Period pain occurs due to lack of potassium in the body. Bananas are rich in potassium which helps to overcome pain.
Cinnamon is a good source of dietary fiber, calcium, and magnesium. Boil a pinch of cinnamon powder in water for 5 minutes and add honey to taste. Drink it a day before your period starts. Also drink it during periods.
12.) Lose weight:
If you are overweight then you might undergo period pain. Exercise regularly and reduce some weight.
Try out these foods to reduce period cramping:
- Intake Papaya
- Carrot juice
- Peanut butter
14.) Wear Comfortable clothes:
Always wear comfortable clothes while menstruating to avoid pressure on the stomach to avoid more pain.
Reach your acupuncturist who will acupuncture certain points to regulate the blood flow through the abdominal cavity relaxing the nervous system. This may help you overcome your period pain. Additionally, it also helps in better digestion, better sleep, and uplifted mood.
Try out different points to reduce the period pain of acupressure to ease the pain.
17.) Divert your attention:
In fact, Indulging yourself in other activities like Make-up, partying, reading, watching movie etc, distracts you from the period cramps.
18.) Hydrate Yourself:
To reduce pain drink lots of water and reduce intake of salt which increases water retention and bloating. You can also intake fruit-juices.
19.) Practice Good Sleep:
Women suffering from insomnia are more likely to suffer from period pain. Furthermore, one should practice sleeping at the same time every night. This may help you sort out the problem of insomnia. Try avoiding gadgets, this might distract you from sleeping.
20.) Consume enough Vitamin D:
To prevent menstrual cramps one should intake enough vitamin D. According to a study Women taking high doses of vitamin D3 found a significant decrease in period pain. 40 Italian women were split into two groups and half of them were given 300,000 IU’s of Vitamin D3 and half of them were given placebo 5 days before their period’s start. The women provided with Vitamin D3 reported 41% relief in the pain.
21.) Avoid these Foods:
Foods causing bloating should be avoided. Here are the foods to be avoided during menstruation:
- Oily food
- Junk food
- Sugary food
- Salty Snacks
Ironically, avoiding these foods may somehow reduce the period pain. Instead of eating junk food and chocolates go for PMS Box subscription and enjoy the goodies in it, therefore, soothing your periods
So pamper yourself and treat yourself with our PMS box with goodies.
Check out the video for more info
If the pain still persists then see a doctor and diagnose the cause of severe pain.