Ways To Reduce Menstrual Pain

Water     (Sorry chats boo)

It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot wateris usually better for cramps, as hot liquids increase blood flow to the skin and may relax cramped muscles. You can also eat water-based foods to increase your hydration, including:

• lettuce
• celery
• cucumbers
• watermelon
• berries (strawberries, blueberries, raspberries)

Calcium

Calcium can help reduce muscle cramping during menstruation. The Mayo Clinic recommends 1,000 mg per day for women between the ages of 19-50. Foods high in calcium include:

• dairy products
• sesame seeds
• almonds
• leafy green vegetables

Calcium is also available in supplement form which is absorbed faster in the body. CAL-MAG

Ginger

Ginger may alleiviate symptoms of the common cold, the flu, headaches, and menstrual pain.

Grate a small piece of ginger, add it to hot water, and drink for menstrual cramp relief.

FOOD TO EAT

Poor nutrition can lead to deficiencies that can worsen menstruation symptoms, so stock up on foods packed with essential vitamins and nutrients, including the following:

brown rice (contains vitamin B6, which may reduce bloating)

walnuts, almonds, and pumpkin seeds (rich in manganese, which eases cramps)

olive oil and broccoli (contain vitamin E)

chicken, fish, and leafy green vegetables(contain iron, which is lost during menstruation)

Foods to Avoid

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:

• fatty foods
• alcohol
• carbonated beverages

Cut the Caffeine

Reducing or cutting caffeine can alleviate cramps and decrease tension. Rethink your morning cup of coffee or tea and forgo consuming chocolate and soda during menstruation. Instead, try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon. If you need a sugar fix, snack on some strawberries or raspberries.

Heat

Applying heat to your abdomen and lower back may relieve pain as effectively as medicine. If you don’t have a hot water bottle or heating pad, take a warm bath or use a hot towel. Or, you can make your own heating pad by following the instructions below:
Cut and sew together two pieces of fabric, leaving a hole at the top.
Fill with rice and sew up the hole.
Microwave for a few minutes to desired temperature. Do not overheat!
Let cool, if necessary. Or wrap rice bag in a towel to reduce heat transfer. Reuse as necessary.

Exercise

The idea of intense exercise immediately before or during your period may make you cringe if you are experiencing painful cramps. However, exercise releases endorphins, which act as a natural painkiller and mood lifter.

Moderate activity such as walking can be beneficial during your period in place of more strenuous activity. Yoga is a gentle exercise that also releases endorphins and helps prevent or reduce menstrual symptoms. Other benefits include:
increased blood flow to the reproductive organs
stress relief
relaxation

Note: During menstruation, it’s best to perform restorative poses.

Watch Your Salt Intake

If you suffer from salt cravings right along with menstrual pain, then this section is for you. Although it might seem like you’re being kind to your body by giving in to its relentless craving for salt, you may actually be worsening your pain and making your symptoms increase in strength.

Go For a Walk

Health experts recommend staying active as a way to ease period pain, citing the link between physical health and menstrual health when you increase the circulation to your pelvic area. Ideally, you want to stay active all month long so that you can reduce if not eliminate your symptoms, rather than trying to find ways to deal with them after they’ve already hit.