Period cramp relief tips and tricks for pain
About 90% of women experience premenstrual syndrome (PMS) during some point of their reproductive cycle. While some suffer more severely than others, PMS can come with symptoms you will want to manage. Most are the result of hormones changing, but brain chemicals can also be involved. Because comfort is a top priority for us, we’ve gathered our best tips and tricks for managing period cramps.
How Do I Know My Period Will Be Here Soon?
Every woman's cycle is different, but most will start noticing physical and mood changes a few weeks (1-2) before the start of their period. Tracking the start and end dates of your period can help you better understand the average length of your cycle, and when your period is likely to start. Aside from tracking, there are some signs from your body that your period is on its way.
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Tender breasts — Maybe your breasts just ache a little, or feel more tender than usual. Swollen, tender, or tight breasts may be caused by hormonal changes around ovulation or a few days after the start of your period.
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Bloating — If you feel like you’re retaining a lot of water and it’s harder to button up those jeans, it could be a sign that your period is on its way. Gas may accompany the bloat, too.
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Low back pain — As if cramps were not enough, you might experience low back pain as the result of changes in natural chemicals called prostaglandins.
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Headaches — You know that headache that just won’t go away? It could be your body prepping for your period as estrogen levels change.
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Acne — One of our least favorite signs; spots magically appearing on your forehead, chin, and cheeks.
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Cramps in your abdomen or lower back — You could feel pain in your abdomen, back, or even in both. Cramping usually comes closer to the start of your period, around 2-3 days prior.
- Mood swings — If you start having a meltdown over nothing, don’t worry — it’s normal to feel extra sensitive, frustrated, and generally moody.
At first, you might not even recognize the patterns and signals your body is sending you. You might realize after you start bleeding that you had been showing signs for two days, and think, “Oh, that’s why I totally freaked out over nothing,” or “man, that’s why my breasts and head were hurting.” All of those uncomfortable and frustrating physical responses were just signs that your period was on its way. When signs start surfacing, you might want to start wearing period underwear so you’re ready for the flow. Because who said the flow was in charge? Take control and wear leakproof underwear so when your period comes, you can carry on.
Why Are Periods So Painful?
From bloody wipes after using the bathroom to PMS symptoms – periods are not usually a highlight. They can be associated with discomfort, oftentimes in the form of cramps.
While you might be frustrated, think about what your body is going through, and be kind to it. The female body is truly amazing. Leading up to your period, your follicles are growing and your lining is thickening. And then, ovulation happens (or it usually happens), and an egg releases. If the egg is not fertilized (aka you do not become pregnant) your period should eventually start to shed your lining. That means that every month, your body prepares for pregnancy.
As hormones fluctuate and change occurs, side effects can follow. Cramps are usually caused by the uterus contracting to expel the lining. There are some conditions or things that can cause cramps to be more severe. We encourage you to talk to your doctor about period symptoms to learn more about your body and why you experience what you experience.
How Can I Make My Cramps Manageable?
Period cramps can be uncomfortable, leaving you searching for relief. While your mom, sisters, or friends probably have their favorite ways of making their cramps disappear (or get better), here are some of our favorite things to do to ease the pain:
- Heat — Whether it’s a hot water bottle or a heating pad, just applying some heat to your abdomen or your back can help. Taking a hot bath is also helpful. Heat can improve blood flow and relieve tension.
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Drink more water — As with any pain, drinking water can make a difference. But when you’re on your period, hydrating is even more important since you’re losing fluids all day. Make sure you choose clear, clean water, as sugary drinks can often make throbbing pains feel worse.
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Yoga — Different types of yoga can help bring relief. Yoga is a low impact exercise that can help you stretch the muscles and relieve cramping during your period. Any type of gentle exercise can have a similar effect.
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Take your vitamins — Vitamin E, calcium, and iron can help ease you through period cramps.
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Essential oils — Some research has pointed at massage therapy reducing the severity of period cramps, and massage therapy with essential oils to have a greater impact.
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Skip caffeine — While some of us need that morning coffee, you might want to opt for decaf if you’re having bad cramps. Caffeine might cause your cramps to worsen as it causes blood vessels to narrow which can constrict the uterus.
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Cut back on salty foods — Salt makes you retain water, which can increase bloating, and in turn make your cramps worse. Instead, eat fresh fruits and vegetables to get nutrients and feel more energized.
- Reduce stress— Easier said than done, but do what you can to let your mind and body relax. Stress can worsen cramps.
When should you go to the ER for period cramps?
While you should use your own judgment as to when it’s necessary to seek urgent medical help, period cramping or pain can be severe. What one person considers severe may be different from what another considers severe. If you’re experiencing constant pain, new pain, and or have fever or other symptoms that something is wrong, it may be time to visit the ER.
Why Am I Bloated And What Can I Do About It?
During periods, progesterone should drop which can cause you to retain fluids, and feel bloated. One of the main ways to reduce the bloated feeling is to make diet modifications and keep moving.
- Cut back on salt
- Eat potassium- rich foods
- Avoid processed sugars, white flour, and other refined carbohydrates
- Exercise regularly
- Stay hydrated
I Can’t Get Comfortable At Night During My Period — Help!
Some women feel the need to sleep more on their period. Whether you just need to sleep or sleep more, if you can't get comfortable this can interfere with restful sleep. Perhaps it’s the worry of leaks or cramping keeping you up. Start by trying to identify the source of discomfort.
If it’s PMS symptoms, seek relief or try various sleeping positions such as a fetal position to reduce cramps.
If it’s the worry of leaks, slip on our Overnight Period Underwear that can hold up to 9 regular tampons. These buttery-soft, full coverage undies can help you get a restful night’s sleep. Period-proof your nighttime routine with our expertly constructed undies built for maximum protection.
What Should I Avoid Doing While On My Period?
Physically speaking, life goes on. Period. However, there are some dietary modifications that can make your period more enjoyable. Some things you should do are drink plenty of water, eat fruits and vegetables, eat foods rich in iron and protein, and if possible eat foods like ginger that have anti-inflammatory properties.
As for things to avoid, processed sugars, white flour, and other refined carbohydrates can lead to more bloating. Additionally, don’t skip out on your exercise, even though you might want to. Exercise can reduce PMS symptoms while helping you escape the thoughts of your period. Find period-friendly exercises that provide the movement you need while offering enjoyment at the same time. Switch things up to find the remedies that offer you the most comfort during your period. Talk to your doctor for personalized recommendations.
You’ve Got This, Girl!
Not all heroes wear capes. . . remember that. Do your best to live a healthy lifestyle and prepare to face your period monthly. Buttery soft leakproof underwear can offer you protection and comfort to make periods a little more enjoyable. Shop Proof® today for leakproof underwear made with Leak-Loc® technology to keep you cool, dry, and confident!
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Sources:
WebMD. Signs Your Period is Coming, https://www.webmd.com/women/pms/signs-your-period-is-coming
Planned Parenthood. Menstruation, https://www.plannedparenthood.org/learn/health-and-wellness/menstruation
Mayo Clinic. Menstrual Cramps, https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938
Health Partners. 13 Ways To Stop Period Cramps, https://www.healthpartners.com/blog/13-ways-to-stop-period-pain/
Medical News Today. How To Manage Severe Period Pain, https://www.healthpartners.com/blog/13-ways-to-stop-period-pain/
Dr. Omar Gailani. How to Reduce Bloating During Periods, https://www.omargailani.com.au/blog/how-to-reduce-bloating-during-periods-13625/
Sleep Foundation. PMS and Insomnia, https://www.sleepfoundation.org/insomnia/pms-and-insomnia#:~:text=PMS%20can%20cause%20some%20women,worse%20for%20women%20with%20PMDD
Medical News Today. What to Know About Sleeping Positions For Menstrual Cramps, https://www.medicalnewstoday.com/articles/sleeping-positions-for-menstrual-cramps
Medical News Today. Should You Exercise During Your Period?, https://www.medicalnewstoday.com/articles/326364#:~:text=It%20may%20help%20to%20reduce,staying%20active%20can%20be%20helpful
Healthline. 16 Foods to Eat (and Some to Avoid) During Your Period, https://www.healthline.com/health/womens-health/what-to-eat-during-period#foods-to-eat
WebMD. Can Essential Oils Help With Period Cramps?, https://www.webmd.com/women/pms/can-essential-oils-help-with-period-cramps
