Nine changes in your everyday life that will help relieve period pains

Pain, discomfort, swelling and difficulty in our daily life are some of the most common and intense symptoms of menstruation that we are constantly looking for ways to eliminate.

However, we do not have to suffer so often from the intense cramps and pains that come during the difficult days of the month.

For women struggling with severe pain, it would be best to see a specialist to check that they are not suffering from a condition such as endometriosis, fibroids, polycystic ovaries. For those with mild to moderate pain, there are ways it can be alleviated.

With the following changes in your daily life, you will also manage the discomfort you feel from period pains better.

Apply heat

Applying heat can help your muscles relax and reduce tension. You can take a warm bath, and then lie down by placing a heating pad low – avoid high temperatures – on your belly. In addition to relieving pain, you will also experience a moment of relaxation.

Increase healthy fats

“Healthy fats – also known as essential fats – can help reduce the impact of the pain-releasing chemicals caused by uterine contractions,” says nutritionist and health expert Thallia Pellegrini. While fat has a bad reputation, eating the right fats is key to overall health and especially hormone balance. “Make sure you’re eating one healthy fat a day,” advises Pellegrini. Healthy fats are nuts, seeds, avocados, olive oil, organic eggs, (oily) fish and hummus.

He followed an “anti-inflammatory” diet

While a big bowl of ice cream or a delicious cupcake may seem like the fix you need right now, foods high in sugar can cause inflammation and bloating that will worsen cramps. In general, the more anti-inflammatory your diet is, the better. Eating healthy fats every day, as we mentioned, plays a big role in this, but the rest of your diet is also important.

The key elements of an anti-inflammatory diet in addition to healthy fats are lots of fruits, vegetables, whole grains, lean protein, and not a lot of sugar.

Make magnesium your weapon

Magnesium has over 300 functions in the body, and one of them is as a muscle relaxant. You can take magnesium supplements – with your doctor’s approval – during your cycle. It may also help you with lower back pain or bowel movements that can add a little more to the discomfort during period days.

Consume Omega-3

Omega-3 is a powerful anti-inflammatory. Although found naturally in foods such as fish and flaxseed, it’s worth supplementing if you feel you’re not getting enough from food – always with your doctor’s approval.

Increase your fiber intake

Fiber plays an important role in the hormonal cycle. Fiber feeds the “good” gut bacteria creating an anti-inflammatory soil. Foods rich in fiber are whole grains such as brown rice and pasta, lentils, legumes, beans, fruits (fresh and dried), vegetables and nuts.

Cut back on caffeine

While your morning cup of coffee may seem like a balm, it could be making period pain much worse. Caffeine constricts blood vessels and can cause additional discomfort. Therefore, if you drink a lot of coffee, try to reduce your intake to one cup a day or try decaffeinated coffee. An even better option is herbal tea.

Avoid alcohol

During your monthly bleeding, a change in mocktails can make all the difference! “The liver only has a small capacity to break down alcohol, so if it has to focus on it, it does so by prioritizing the detoxification hormones,” says Hope. “It’s also inflammatory, which can lead to pain in the body,” she adds.

Add gentle exercise to your schedule

Getting out of bed or the couch may be the last thing on your mind, but a little movement can go a long way. Exercise is very helpful. You may not want to get too tired, but gentle restorative exercises like yoga, pilates, or even a walk will help with period pain.

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