Period Pain Hacks You Need to Know

1. Massage your abdomen

(Image/ Source: reddit)Studies have shown that gentle massaging on the abdomen is very effective at easing those pesky period pains. You can do this yourself, or get your partner or friend to help you if possible. Menstrual massages are now offered by independent beauty therapists and spas, so you could treat yourself to a session if your pains are interfering with your day-to day-activities.

2. Take a hot bath

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We absolutely swear by this one! If you’re experiencing a lot of pain, just pop yourself in a hot bath for a while. The heat will ease the cramps and give you a chance to relax those tight muscles. While this solution isn’t for everyone, it’s a naturally effective way to tackle period pain without medication.

3. Put a hot water bottle on your abdomen or lower back

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If the idea of getting in the bath on your period gives you the ick, reach for the next best thing- a hot water bottle! While there are tons of expensive heat massagers on the market right now, a hot water bottle still works best, as it reaches far hotter temperatures. This will soothe your pain and reduce bloating.

4. Do some yoga

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Whether you’re an established yogi or a newbie, some simple yoga flows can really ease those cramps and pains. They can help decrease cortisol levels, reducing prostaglandin synthesis, which calms our nervous systems and helps us breathe more deeply. You can find a ton of helpful yoga videos on YouTube if you need them!

5. Take over the counter pain relief

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If you’re not the biggest fan of natural remedies, you can buy yourself some over the counter pain relief from your local drugstore. Anti-inflammatory painkillers are usually used to relieve period pain, especially those like ibuprofen. Be sure to consult your doctor or a medical professional before taking anything new.

6. Take a walk

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We’re not suggesting you go out on a huge hike, but a gentle walk can help ease those cramps. You ideally want to increase your breathing and get your heart pumping faster, which will help release endorphins. Endorphins are great at combatting period pain, as they counteract the cramp-producing chemicals that are part of the menstrual cycle.

7. Use evening primrose oil

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Many women swear by evening primrose oil, and it has a long history of being used against period pain. Essential fatty acids are awesome at treating menstrual cramping, and evening primrose oil is packed full of them. It’s a rich source of omega-3 gamma-linoleic acid (GLA), a prostaglandin that works as a natural anti-inflammatory.

8. Drink Ajwain tea

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If Aunt Flo is giving you grief, make sure you grab some ajwain tea. Carom seeds, known as ajwain, are a staple in Indian cuisines, and are packed with antioxidants, vitamins and minerals. This makes ajwain tea a great remedy for pain relief! There are tons of ajwain tea recipes you can access for free online.

9. Change sleep positions

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When those pesky pains start keeping you awake at night, it might be time to switch up your sleeping positions. Lying on your stomach with your legs curled up can help, or, if this isn’t too comfy for you, get yourself in the classic fetal position. This helps your abdominal muscles relax and reduces your chance of leakage.

10. Take natural laxatives

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This might not be a solution for everyone, but some internet users claim that consuming a natural laxative two to three days before a period not only cleans up the digestive system, but reduces period pains by half. Make sure you ask your doctor or pharmacist about potential side effects before taking them.

11. Eat tumeric

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Did you know that turmeric contains an active compound called curcumin? This has been found to reduce the negative symptoms of menstrual cycles like cramps, as well as mood swings. Turmeric isn’t as potent when you cook it, so try it in a smoothie or in a cup of warm almond milk with a dash of maple syrup.

12. Use heat patches

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Heat patches are up there with the best cramp-busting hacks. Super convenient (and a lot less heavy than a hot water bottle), these patches can be worn under your clothes to help you relax those tense muscles. They also help blood flow in your abdominal area, which will ease your period pain. Winner winner.

13. Use lavender essential oil

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Tons of studies have found that lavender essential oil can reduce menstrual pain when used for self-massage – and it worked in just 30 minutes in one particular study! Grab yourself a small bottle from a health store and add a few drops to a regular massage oil. It will help relax your muscles and breathe more deeply.

14.  Eat 'true' cinnamon

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Rather than grabbing some cinnamon from your local supermarket, head to a health food store for ‘true’ cinnamon, which differs from the cheap cassia used for cooking. It’s been found to relieve menstrual cramps and heavy periods when taken regularly, so try drinking it in a smoothie or some tea every eight hours.

15. Acupressure

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Acupressure is a holistic technique that clears blockages in the energetic system of Chinese medicine. It isn’t something for everyone, but it’s really easy to try out – just gently squeeze the area between your thumb and forefinger on one hand for 2-3 mins, and repeat this on the other side. This can help alleviate cramps and pain.

16. Eat less salt

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While some foods can be really helpful to take during your period, one thing you might want to reduce is your salt intake. Studies have shown that food high in saturated fats, processed sugar, and salt can actually worsen cramps and pain in some cases, so be sure to steer clear of these foods until you’ve finished your period.

17. Eat fenugreek seeds

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If you prefer herbal pain relief, give fenugreek a go. Studies have proven that fenugreek seeds, which are used pretty widely in Indian cuisine, can reduce the strength of your cramps and pains. Simply let them soak in water for twelve hours, and drink it all up. You can also add them to smoothies if you like.

18. Eat dark chocolate (yes, really)

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You need to be kind to yourself when you’re on your period- so make sure you’re treating yourself to some dark chocolate! Not only will it provide immediate comfort, but it can also prevent period pain thanks to the high amounts of magnesium. Magnesium actually relaxes the muscles in the uterus, while reducing the prostaglandins (hormones) that can typically cause the period pain.

19. Eat bananas

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Just like dark chocolate, bananas are a secret foody weapon against period pain. They also contain magnesium, and happen to be rich in potassium and vitamin B6. These vitamins and minerals should reduce muscle cramping and make you feel less bloated, but you may not feel a dramatic effect if you already eat bananas on a daily basis.

20. Avoid caffeine

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According to health studies, caffeine is known to make your premenstrual syndrome (PMS) symptoms worse, and has actually been linked to increasing the levels of estrogen in the body. You therefore might want to avoid those morning cups of coffee until your period finishes, as you really don’t want to be making things tougher for yourself when Aunt Flo is around!

21. Drink more water

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As with most pain, upping your water intake can really make a difference, but it’s especially important during your period, as you’re losing fluids all day. Don’t be tempted by flavored water, as the additional sugar really isn’t good for your body right now. By drinking water regularly, you may experience less severe cramps, which should help you steer clear of the painkillers.

22. Eat oranges

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Did you know that oranges are a top food hack for period pain? Yes, really! They actually contain more vitamin C than lemons, and also have tons of magnesium, potassium, and vitamin D – all of which will relax those tight muscles and ease those painful cramps. Try and eat one to two oranges a day for maximum benefits.

23. Sleep

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It’s really important to get as much rest as you can while you’re on your period. It might seem like an impossible task some days, but your body will definitely thank you! Not only will those naps improve your overall mood, but they will also help your muscles relax, which will help ease those pesky cramps.

24. Eat strawberries

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Strawberries contain TONS of Vitamin C, which is really good at easing pain. And studies have shown that women who eat strawberries every day of their period have experienced fewer period cramps than those who don’t. So if you’re feeling those menstrual pains, get yourself down to the grocery store!

25. Drink milk

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Milk is a great source of calcium, but did you know it might actually help your period pains too? Some scientific evidence suggests that calcium might be able to ease menstrual symptoms like period cramps and fatigue, as well as those annoying mood changes. If you’re not keen on milk, you can also find calcium in foods like almonds and soybeans.

26. Eat oats

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Oats have tons of health benefits, and that may well include easing your period pain. As oats contain zinc, magnesium, and vitamin B1, they can help relax the uterus and calm those cramps. While there isn’t a ton of evidence to support the pain-busting benefits of oats right now, eating them as part of a healthy and balanced lifestyle certainly won’t do you any harm.

27. Deep breathing

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If you’re a shallow breather, this is the one for you. Deep breathing gets your parasympathetic nervous system going (this is the opposite of fight or flight),  which helps to lower your heart rate and cortisol levels. While period cramps can constrict the body, deep breathing can counteract this, and takes the body into a state of relaxation.

28. Use clary sage essential oil

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If lavender essential oil isn’t your thing, give clary sage oil a go instead. Clary sage oil has been shown to help ease menstrual cramping and other PMS symptoms, so it can be useful to keep some in stock for when you get your period. Rub a couple of drops into your stomach when you feel Aunt Flo giving you grief.

29. Drink chamomile tea

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Chamomile tea is caffeine free, so it’s great for keeping yourself hydrating and calming your body. It’s also said to have anti-inflammatory, antispasmodic, and anti-anxiety effects, all of which can help ease period cramps and PMS. We’d recommend having a cup just before bed as part of your night time routine.

30. Eat cruciferous vegetables

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Whether you love them or loathe them, cruciferous vegetables like broccoli, cabbage, cauliflower and sprouts can help with estrogen detoxification. Scientists state that cruciferous vegetables contain something called indole-3-carbinol that turns into diindolylmethane (DIM), which works to clear excess estrogen from the liver. This is super important, as a build up estrogen in the body can actually make PMS symptoms worse.