Exercise increases endorphins, serotonin and norepinephrine, the “feel-good” chemicals and neurotransmitters your body produces naturally. Yes, of course it’s hard to get up and move when your abdomen is sending out cries for help. Just tell it to hold on – because it’ll feel much better after you’re done with your walk, bike ride, or whatever other exercise you choose.
In addition to exercise when you have your period, a regular exercise routine that strengthens your abdominal muscles can help your period pain decrease. The stronger your abdomen is, the more control your body will have over cramping.
Take out that hot water bottle or heating pad! Heat can be as effective for easing period cramps as the painkiller ibuprofen, one study found.
In addition to taking a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen or naproxen when your cramps strike, you could also try and preempt your period pain. If your period is very regular, try taking a painkiller the morning that you expect your period, even if it hasn’t come yet.
As with any medication, check the dosing instruction to make sure you’re taking an appropriate amount and ask your doctor if you have any questions.
Just drinking hot tea is often a soothing experience. Pick the right tea, and it could contribute directly to reduce cramping and other uncomfortable period symptoms. Cramp bark, evening primrose oil, chaste tree or chaste berry, black cohosh, turmeric or fennel are all good medical remedies with the important caveat: almost all of these herbs can interact with drugs you may be taking or exacerbate certain conditions. Consult your doctor if you are taking any medication.
Essential Oil Massage (or even just massage!)
A study testing how well massage with essential oils worked for reducing period pain found that pain was significantly reduced after massaging with essential oils from the end of the last period to the beginning of the next one. It also found that the control group (who massaged with artificially scented cream) ALSO had a significant reduction in pain!
The essential oils did work better to shorten the length of time the women experienced pain, so you may want to treat yourself to some essential oils. But if you just want to try daily massage as a preventative, that may work well too.
Magnesium is very important for healthy nerve and muscle functioning, and getting enough of it can help relieve pain, including period pain. Magnesium is found in dark leafy greens, pumpkin seeds, almonds, avocado and dark chocolate (oh, joy!), among other foods.
Many people report acupressure helping them with period cramps and other symptoms, although there is, as of now, little scientific evidence to back that claim. Even so, taking a few minutes to rub some parts of your body will probably only help you feel better, not worse, so it’s certainly worth a little experimentation. Here are a whole range of points to try massaging, with instructions and explanations for each one.
There is scientific evidence for acupuncture helping with periods, although better-designed and more conclusive studies still need to be performed to confirm this claim. There are many who report acupuncture helping significantly with period pain. So, if you’ve tried other methods of pain reduction without success, it might be worth finding a licensed acupuncturist in your area.
Yoga poses like cobra, cat, fish, janusirsasana, bound malasana, camel, embryo and supta padangusthasana may be particularly helpful in reducing period pain. If you’re not familiar with yoga poses (or even if you are!), here’s a 15 minute, low-energy routine that may help you feel better.
Yes, changing our diets is one of the hardest things to do ever, but every little bit helps. Try lowering your intake of sugar, animal fats and increasing anti-inflammatory foods like tomatoes, olive oil, nuts, fatty fish, berries and citrus.
Salt causes water retention, which can lead to that uncomfortable bloating. If the salt craving strikes, try these tips to overcome it.
The Mediterranean diet is a great way to keep your body healthy and balanced for your period… and in general.
When nothing works…
Sometimes you feel you’ve tried everything. All the natural remedies, all the medicines and even some lifestyle changes. But you’re still in intense pain every month.
If that happens, don’t just sit around and accept it as your destiny. These painful periods might be caused by an underlying medical condition like uterine fibroids or another menstrual disorder. Go to your gynecologist and get checked. If you visit a generalist doctor who isn’t able to help (many medical professionals don’t have up-to-date information on fibroids and other gynecological conditions), keep looking and ask to be referred to a specialist. Diagnosis and treatment might mean the difference between dreading your period, and being able to cope with a minor annoyance.