PMS and Period Pain: What Helps with Cramps

Periods can be tough

Cramps, mood swings, bloating and tiredness can make the days before and during a period hard. You do not have to just put up with it. This guide explains what PMS is, why periods hurt, what helps, and when to see a doctor.

What is PMS?

PMS (premenstrual syndrome) is a set of physical and emotional changes in the days before your period. It is linked to the rise and fall of the hormones oestrogen and progesterone after ovulation. Symptoms usually ease once your period starts.

Common signs include:

• mood swings, irritability or feeling low;
• bloating;
• sore or tender breasts;
• food cravings;
• tiredness and low energy;
• headaches, spots or mild cramps.

PMS comes in the second half of your cycle, after ovulation. In a 28-day cycle, ovulation is around day 14. In shorter or longer cycles it comes earlier or later. Noting your symptoms each month, on a calendar or with our period and ovulation calculator, helps you see your own pattern.

Why do periods hurt?

During your period, the womb (uterus) tightens to shed its lining. Substances called prostaglandins cause these squeezes. More prostaglandins often means more pain. The pain is usually in the lower belly and can spread to the back and thighs.

Doctors describe two kinds of period pain:

• Primary dysmenorrhoea: common cramps with no other cause. It usually starts within a year or two of the first period.
• Secondary dysmenorrhoea: pain caused by a condition such as endometriosis, adenomyosis or fibroids. It often starts later in life, or gets worse over time.

What helps with cramps

Heat

A hot water bottle, a heating pad or a warm bath relaxes the muscles and eases pain for many people.

Warm drinks

Many people find warm ginger, chamomile or cinnamon tea soothing. These are comfort measures. They do not treat heavy bleeding or any medical condition. If your periods are heavy, see a doctor.

Gentle movement

Walking, stretching or gentle yoga can ease cramps and lift your mood. Movement releases endorphins, the body's own painkillers. Light stretches for the lower back and legs help too.

Rest and sleep

Aim for 8 to 10 hours of sleep if you are a teenager, and 7 to 9 hours as an adult. Tiredness makes both pain and mood harder to manage.

Painkillers

Pain relief medicines from a chemist help many people with period pain. They often work best when taken as the pain begins. Ask a doctor or pharmacist which one is right for you and how much to take, especially if you have asthma, stomach ulcers or kidney problems.

Food and drink

No food cures period pain, but a balanced diet helps you feel better through the month.

• Leafy greens such as palak, methi and sarson, and dal, chana and rajma, for iron.
• Nuts and seeds, which contain magnesium.
• Bananas and other fresh fruit.
• Fish such as rohu or mackerel, or flaxseeds and walnuts if you are vegetarian.
• Plenty of water, which can help with bloating.

Cutting down on salty and processed food can ease bloating. Too much tea, coffee or sugar makes some people feel worse. Before you take any supplement, ask a doctor or pharmacist.

Handling PMS mood changes

Feeling tearful or snappy before a period is common. These steps help many people:

• Stay active. Even a short walk can lift your mood.
• Eat regular meals, so your energy stays steady.
• Get enough sleep.
• Try slow, deep breathing, or write down how you feel.
• Talk to a friend or family member you trust.

When it is more than PMS

For some girls and women, the mood changes before a period are severe. They may feel deeply low, hopeless, anxious or angry, and it gets in the way of school, work or relationships. This may be PMDD (premenstrual dysphoric disorder). It is a real medical condition, and treatment helps. Please see a doctor.

If you ever feel hopeless or have thoughts of harming yourself, please talk to someone today. Call Tele-MANAS, the government's free mental health helpline, on 14416 or 1-800-891-4416, at any hour. In an emergency, call 112.

Choosing period products

The right product is the one that suits you. Here are the main choices:

• Pads: easy to use and good for beginners. Change them every 4 to 6 hours, or sooner if your flow is heavy.
• Cloth pads: reusable and low cost. Wash them with soap and dry them in sunlight. They are a safe choice.
• Period panties: reusable underwear that soaks up blood.
• Menstrual cups: reusable cups worn inside the vagina. Empty a cup at least every 12 hours.
• Tampons: change a tampon every 4 to 8 hours, and never leave one in for more than 8 hours.

Toxic shock syndrome is rare but serious. If you get a sudden high fever, a rash, vomiting or feel faint while using a tampon or cup, take it out and get medical help at once.

Three myths, cleared up

• "You cannot get pregnant during your period." You can. No day of the cycle is fully safe. If you want to avoid pregnancy, talk to a doctor about contraception.
• "Period blood is dirty." It is not. It is blood and tissue from the lining of the womb.
• "You should not exercise during your period." Gentle exercise is safe and often helps cramps.

Read more in our guide to busting menstrual myths.

When to see a doctor

• Period pain keeps you away from school, college or work, or painkillers do not help.
• Your pain is new, or gets worse year after year.
• You have fever or unusual discharge along with the pain.
• You have pain during sex.
• You bleed between periods or after sex.
• Your period lasts more than 7 days.
• You soak through a pad every hour or two, or pass clots bigger than a coin.
• Your cycle is often shorter than 21 days or longer than 35 days.
• Mood changes before your period affect your daily life.

Go to a hospital at once if you feel faint, or if you could be pregnant and have sudden severe pain.

Have a question about period pain or PMS? Call our menstrual helpline on 85888 70999. It answers at any hour.

FAQs

How can I ease period cramps at home?

Try a hot water bottle, a warm drink, gentle movement and rest. For painkillers, ask a doctor or pharmacist which one suits you.

Are mood swings before a period normal?

Yes, mild mood changes are common with PMS. If they are severe or affect your daily life, see a doctor.

Is severe period pain normal?

No. Pain that keeps you away from school or work, or is not helped by painkillers, should be checked by a doctor. It can have a cause such as endometriosis.

What should I keep with me at school or work?

A small kit with pads, spare underwear, a small bag and a bottle of water. If a doctor or pharmacist has advised a painkiller, keep that too.

What is PMDD?

PMDD (premenstrual dysphoric disorder) is a severe form of PMS. It causes deep low mood, anxiety or anger before a period. It is treatable, so please see a doctor.

In short

PMS and cramps are common, and simple steps such as heat, movement and rest help many people. But severe pain, very heavy bleeding or severe low mood are not things to put up with. See a doctor.

About Pinkishe Foundation

Pinkishe Foundation is a specialist implementation organisation for menstrual health. We deliver, reliably, in schools and communities across India. Support our work with a donation.

Learn more

• Period and ovulation calculator
• Menstrual myths and facts
• Test your knowledge: take our menstrual quiz