It is common to feel discomfort around your abdomen, thighs and lower back when you are menstruating.
In fact, about half of women who menstruate have some pain—called dysmenorrhea—for one to three days each month.
Menstrual cramps are throbbing or cramping pains in the lower abdomen. The muscles of your womb contract and relax to get rid of built-up lining. And that’s when you may get cramps, with some women experiencing more pain than others. The discomfort is merely annoying for some women. For others, cramps can be severe enough to interfere with daily activities for a few days each month.
You likely want to relieve your pain. But perhaps you don’t want to pop a pill. You’re aiming for relief in a natural way. Here are a few tactics to help you feel better, naturally.
Water, Water, Water
Staying hydrated won’t curb your cramping directly, but it can help with bloating, which makes cramps feel worse. When your period is coming, keep a water bottle handy, and toss in some mint or a squeeze of lemon to encourage you to drink. Tone down the salt (never more than 2,300 milligrams per day) and avoid alcohol — both of which can pull water out of your system.
Comfort Foods
Doughnuts, potato chips, and other fatty fried foods are not your friends. Stick to a low-fat, high-fiber diet: whole grains, lentils and beans, vegetables (especially leafy dark-green ones), fruits, and nuts.
Nutrients such as vitamins E, B1, and B6, magnesium, zinc, and omega-3 fatty acids cut back on the hormone-like substances responsible for those painful cramps or help relieve muscle tension and inflammation.
Lay Off the Latte
Caffeine can make cramps worse, so steer clear of coffee before and during your period. Make sure you’re not sneaking it in with soda, energy drinks, chocolate, or tea. If you need a morning or midday pick-me-up, try a small smoothie packed with veggies instead.
Hit It With Heat
These days, you don’t need to plug in to get the benefit of warm, relaxing relief. Whether you’re on a date or at your desk, you have options. Check out microwavable heat pads, rechargeable cordless heat wraps, or disposable heat wraps designed just for menstrual cramps. Many drugstores carry a few choices if you’re on the go.
Get Moving
While there isn’t much evidence that working out targets period pain, many women swear by a sweat session to loosen up. Exercise releases brain chemicals called endorphins that make you feel good. So take a walk, jump on the treadmill, or go for a swim!
Massage
As little as 5 minutes a day on your belly can boost the blood flow and ease tension to help you feel better. Start a few days before you expect your period.
Women who began rubbing a cream with a blend of lavender, clary sage, and marjoram oils on their abdomens after their period had cramps for less time during their next one. These essential oils have pain-killing compounds.
Acupressure
Touching key places on your belly, back, and feet can increase blood flow and release endorphins to soothe both your body and mind for a little while. There’s also a spot in the fleshy part between your thumb and index finger that relieves aches and pain. See a trained, certified expert to help you find those points and explain how to stimulate them.
Strike a Pose
Exercises that work your core are as good for cramps as a massage. Start with a few deep breaths while lying on your back with bent knees. Try yoga positions such as bound angel, bridge, and staff pose. While some yogis say no to inversions (when your head goes below your heart) during your period, other medical experts say that advice is outdated and it’s fine to do them.
Snooze Smart
Sleep might not come easily when you have strong cramps. To make the most of your night’s rest, ditch your smartphone in bed. Wind down with a calming bedtime routine in the days leading up to your period. You may also have to try different sleep positions, especially if you’re usually on your stomach. Catch a short power nap, if you can, during the day.
Treat Yourself to a Bath
Fill the tub, add some bubbles, and settle in with your favorite magazine or book (and your rubber ducky). The warm water will help calm your muscles and your mind. Don’t have a bathtub? A warm shower can be soothing, too.