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Pinkishe Foundation
21/10/2024
Let’s be real for a second – periods can be a pain (literally). From mood swings to cramps that make you curl up in bed, to bloating and breast tenderness, periods aren’t exactly the most fun part of the month. But here’s the good news: you’re not alone, and there are plenty of ways to make period pain and PMS more bearable.
Whether you’ve been dealing with periods for years or you’ve just started menstruating, this guide is packed with helpful tips, home remedies, and expert advice on period pain relief. We’ll cover everything from menstrual cramps remedies to how to tackle those frustrating PMS symptoms and mood swings. So let’s dive into everything you need to know about feeling more comfortable during your period and taking control of your menstrual health!
Before we jump into period pain treatment, let’s break down what PMS really is. PMS, or Pre-Menstrual Syndrome, refers to the symptoms you may experience in the two weeks leading up to your period. These symptoms are caused by fluctuations in your hormone levels (mostly estrogen and progesterone), and they can affect you physically, emotionally, and mentally.
The symptoms of PMS can vary, but here are the most common premenstrual symptoms:
Some people experience PMS more severely, while others have minimal symptoms. Either way, PMS treatment and remedies can help you manage the symptoms better.
Period pain, also known as dysmenorrhea, happens when your uterus contracts to shed its lining (yep, those contractions are behind those killer cramps). This pain is triggered by hormone-like chemicals called prostaglandins, which help your uterus contract more intensely during menstruation. The more prostaglandins your body produces, the more severe your menstrual cramps might be.
There are two types of dysmenorrhea:
When period cramps strike, you don’t want to sit around in agony. Here are some proven period pain treatments to help you get relief quickly:
Heat therapy has been a go-to remedy for menstrual pain relief for centuries, and for good reason. Applying heat to your lower abdomen can help relax the muscles and ease cramps. You can use:
Even a 20-minute hot shower can make a world of difference!
Herbal teas can be a soothing way to reduce cramps and bloating. Some great options for home remedies for menstrual cramps include:
Yes, exercise. We know it sounds counterintuitive when you're curled up in bed with cramps, but gentle movement like yoga, walking, or stretching can actually boost your endorphins (your body’s natural painkillers). This helps relieve menstrual cramps and improves your mood. Even light stretches targeting your lower back and legs can help loosen up tense muscles.
Staying hydrated is crucial for managing period bloating and preventing water retention. While drinking more water might seem like the last thing you want to do, it actually helps flush out excess sodium in your system.
Focus on eating anti-inflammatory foods such as:
Avoid salty and processed foods, which can make bloating worse and trigger cravings.
While managing period pain, it's equally important to focus on hygiene and comfort. Picking the right menstrual products can make a big difference in how you feel during your period.
The menstrual product you choose is a personal preference, but it’s helpful to understand your options:
Looking for an eco-friendly alternative? Reusable cloth pads, period panties, and menstrual cups are all great sustainable options that reduce waste and are cost-effective in the long run.
Maintaining good hygiene during your period is essential. You should change pads or tampons every 4 to 6 hours, depending on your flow. Leaving products in too long can lead to bacterial growth, irritation, and an increased risk of infection.
One of the toughest parts of PMS is the mood swings. One moment you’re feeling fine, and the next, you’re on the verge of tears or snapping at someone for no reason. This rollercoaster of emotions is caused by the hormonal fluctuations happening in your body.
Here are some ways to handle those pre-period mood swings:
Physical activity isn’t just great for cramps – it also helps balance your hormones and release endorphins. Even a short walk or some stretching can significantly improve your mood.
Foods high in omega-3 fatty acids, like salmon, chia seeds, or walnuts, can help stabilize your mood. Magnesium-rich foods like dark leafy greens and nuts are also known to support healthy brain function and reduce anxiety.
Sleep plays a huge role in managing PMS symptoms. Make sure you’re getting at least 7–8 hours of sleep to help regulate your mood and reduce stress.
Mindfulness techniques like deep breathing, meditation, or journaling can help you stay calm and centered during mood swings. Even taking 10 minutes to yourself can make a difference in your emotional well-being.
Understanding your menstrual cycle can help you predict and manage PMS and period symptoms. The menstrual cycle is typically broken into four phases:
This is when your period begins, and your uterus sheds its lining. You might experience cramps, fatigue, and mood swings during this phase.
During this phase, your body starts preparing for ovulation. Hormones like estrogen rise, and you might notice your energy levels increasing.
Ovulation occurs when your body releases an egg. This is when you’re most fertile, and your hormone levels peak. Some people experience a slight twinge of pain called mittelschmerz during ovulation.
This phase is when PMS symptoms typically appear. As your hormone levels fluctuate, you might feel more emotional, experience cravings, and deal with bloating or breast tenderness.
Using a period tracking app like Clue or Flo can help you stay on top of your cycle, predict PMS symptoms, and manage your overall menstrual health.
Your diet plays a massive role in managing PMS symptoms and period pain. Eating nutrient-rich, anti-inflammatory foods can help ease cramps, reduce bloating, and stabilize your mood.
Some supplements can also support menstrual pain relief and improve overall period health:
There’s a lot of misinformation around menstruation, and it’s time to clear things up! Here are some common period myths that need debunking:
Want to bust more period myths? Check out our comprehensive guide at www.pinkishe.org to learn everything you need to know!
Sometimes, period pain can signal something more serious. If your cramps are severe and don’t respond to typical remedies, it’s important to speak to a healthcare professional. Conditions like endometriosis, fibroids, or pelvic inflammatory disease can cause more intense pain that may require medical intervention.
Periods can take a toll not just on your body but also on your mental health. Hormonal changes during your cycle can lead to anxiety, depression, and mood swings.
If you find that your mental health takes a serious hit before or during your period, you might be dealing with PMDD (Premenstrual Dysphoric Disorder), a severe form of PMS that includes intense mood swings and depression. In this case, it’s important to consult with a healthcare provider.
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A: You can use a heating pad, drink herbal teas, stay hydrated, and do light stretching or yoga to ease cramps.
A: Yes! Mood swings are common during PMS and your period due to fluctuating hormone levels.
A: Keep a period emergency kit with essentials like pain relievers, a heating pad, tampons/pads, and a bottle of water. Don’t hesitate to step away or take breaks if needed.
A: PMDD stands for Premenstrual Dysphoric Disorder, which is a severe form of PMS that includes extreme mood swings, anxiety, depression, and physical symptoms.
Periods may be a natural part of life, but dealing with PMS, period pain, and all the accompanying symptoms doesn’t have to leave you feeling defeated. By understanding your body, tracking your cycle, and using effective period pain remedies, you can ease cramps, improve your mood, and tackle menstrual pain like a pro. Remember, everyone’s body is different, so what works for one person may not work for another. It’s all about finding the best menstrual pain remedies that suit your needs and lifestyle. If your symptoms are severe, don’t hesitate to reach out to a healthcare provider for personalized advice and treatment.
Take care of yourself, listen to your body, and remember that you’ve got this – even during that time of the month!
Do you want to know more about how to support girls through their early periods and ensure they have access to the resources they need? Join Pinkishe Foundation's mission to spread awareness and improve menstrual health for young girls across India. Your support can make a huge difference!
Senior Consultant - Obstetrics & Gynaecology | Sarvodaya Hospital, Greater Noida West | Ex Professor & HOD of OBGY, RMRI, Bareilly | DNB, MRB Govt. Hospital, Kolkata | DGO, AMU - Gold Medal | MBBS, AMU | IVF & Reproductive Medicine Fellowship - Keil University Germany | Diploma in Cosmetic Gynaecology - ICCG | Padmashree Kamlabai Hospet Award FOGSI National | Mrs Shailaja N Pandit Woman Empowerment | Award SN Malhotra award in AICOG
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