Top 10 Tips So Your Periods Don’t SUCK!

Here are my top 10 tips for easing period pain, and NO, I don’t mean just go pop some Ibuprofen. 

Ladies, we have ‘normalized’ PMS and painful periods for way too long! Severe pain and cramping or even calling out of work because of pain is NOT normal! It’s your body giving you a clue (or more than 1) that something is not quite right. Most likely there is a need to address some underlying hormonal imbalances, nutritional deficiencies or other health conditions.

Ideally, your period should come and go with MINIMAL disruption. The random cramp or ping of discomfort or feeling of pressure may appear, most commonly on day 1 or 2 of your cycle, but should subside easily and without worry.

Chronic stabbing, shooting or deep aching pains, horrible mood changes where your family hides or anything else with this type of intensity should be investigated. Don’t let painful periods rule your life!

Here are my top 10 tips to help you get some relief while you start looking into getting to the root of your imbalances.

Keep drinking (not alcohol, silly).

Ease cramps by staying hydrated. Drinking more water may help ease bloating, which makes symptoms feel even worse. Get in the habit of drinking 6 to 8 glasses of water per day, especially during your period. Add some mint or a lemon wedge to make it more enjoyable. 

 Better yet, try electrolytes! Our favorite is Ultima Replenisher packets, they are super convenient and taste delicious! (We always carry in the office, ask us what our favorite flavors are.)

Try some teas.

Chamomile tea is full of anti-inflammatory substances that inhibit prostaglandins. Sipping chamomile tea inhibits pain-causing prostaglandins and enhances menstrual flow to ease period symptoms.

Fennel inhibits uterine contractions that are stimulated by prostaglandins. Fennel extract may be a good option for the approximately 10 percent of women who can't do their normal activities for 1 to 3 days during their periods due to severe menstrual cramps.

Supplement with Vitamin D and extra sunshine.

Painful cramps associated with dysmenorrhea occur due to increasing levels of prostaglandins, which cause the uterus to contract.  Vitamin D decreases pain intensity significantly. Women taking vitamin D also report taking less pain medication to treat period pain.

More Magnesium, Please.

Magnesium is an essential mineral your body needs to fuel more than 300 enzyme systems. Your body needs magnesium for the proper function of muscles and nerves, to regulate blood pressure, and control blood sugar levels. Magnesium also helps to alleviate symptoms of PMS, especially when taken with vitamin B6. 

Say ‘NO’ to your cup of Joe!

I’m sorry to report but eliminating caffeine helps many women relieve menstrual pain. 

 Never underestimate the power of heat.

Not only is it free, it’s effective! Applying a heating pad, heat wrap, or hot water bottle to your abdomen works wonders for relieving menstrual cramps. The continuous application of heat may work as well as ibuprofen for the relief of dysmenorrhea pain. Heat helps muscles relax.

Get to the root, with this root, curcumin.

The beneficial compounds in curcumin combat inflammation and alter neurotransmitter levels, all of which may be responsible for the reduction in PMS symptoms. Women treated with curcumin reported improvements in behavioral, mood, and physical symptoms due to PMS. 

Use food as your medicine.

Ditch the donuts and put the chips down. Anti-inflammatory foods like cherries, blueberries, squash, tomatoes, bell peppers and green leafy vegetables are all good choices that contain compounds that combat inflammation.

Supplement with Fish Oil.

Cold water fish that is high in omega-3 fatty acids are also healthy choice. Research has shown that omega-3 fatty acids can be a useful supplement for relieving menstrual pain. In one study, women who took omega-3s had less period pain than those who did not. In addition, those who took fish oil and B12 together had the least amount of pain. Another study showed that the efficacy of fish oil was better than ibuprofen on treatment of severe pain in primary dysmenorrhea.

Get moving!

You may not be feeling up for it but many women find that exercising helps relieve menstrual cramps. Exercise releases endorphins, brain chemicals that promote well-being. Whether you enjoy walking, spin, running, or swimming, it's safe to participate in all of these activities during your menstrual period. If you feel too fatigued or uncomfortable, yin yoga or stretching is a gentler form of exercise that may be easier and still effective.

Your hormone health plays a huge role in your overall health and wellbeing, so being informed and proactive when it comes to your menstrual cycle is essential! I encourage all my female patients to monitor their menstrual symptoms with a period tracking app or notepad and pen. These tools provide valuable information about when symptoms occur, as well as the intensity and nature of your pain. They can also be used to monitor changes in symptoms or symptom severity over time, and will allow us to track your progress and celebrate your healthy successes along the way!

Let us help you get to the root of your issues and back to living a pain free life!

Call Reclaim Wellness to schedule your appointment today, 561-336-3144.

We look forward to working with you.