The majority of women experience discomfort and/or mood swings during their period. Some of us just bear it and press on, waiting for it to be over, while others find the experience debilitating. Many of the tricks to handle this uncomfortable time of the month are passed to us by other women, such as our mothers, aunts, grandmothers, sisters, or girlfriends. We’ve collected some of these together so that you can see them in one place and find what works for you. You might be familiar with some of them, but hopefully, we can show you some new ones too.
Why do we suffer from period pain and tension?
Periods occur every 28-30 days and can last 2-7 days. This natural process occurs at the end of the menstrual cycle when pregnancy has not occurred in order to shed the unneeded tissue that has lined the uterus. To help us to expel the lining (the endometrium), our uterus and nearby muscles contract, which can cause cramping and pain.
However, about six days before our period starts, we can also experience premenstrual syndrome (PMS), which can make us feel moody, anxious, and irritable. These symptoms often peak about two days before our period starts and may be hardly noticeable or quite severe.
Other symptoms
The hormonal changes that take place during this time can also lead to acne breakouts, breast tenderness, fatigue, headaches, and bloating due to the drop in estrogen and progesterone. The prostaglandins that trigger contractions to expel the lining of the uterus can also cause contractions in our bowels. This can lead to back pain, constipation, diarrhoea, gas, or nausea. Our core temperature also rises approximately half a degree celsius before our period, which can make it difficult for us to get to sleep and stay asleep.
Ways to treat period pain and tension
How you choose to treat the pain and tension that comes with your period will depend on the range and severity of your symptoms and what works best for you. In many cases, using a combination of treatments will be the most effective.
Birth control medications
Some people find that birth control pills, intrauterine devices (IUDs), or implants help to relieve their symptoms as they regulate their estrogen and progesterone levels. The controlled delivery of synthetic hormones may curb the lows and highs that normally occur during the menstrual cycle. A doctor can prescribe birth control medications.
Over-the-counter pain relief
Over-the-counter (OTC) pain relief is available from most pharmacies or supermarkets in the form of aspirin, ibuprofen, naproxen, and paracetamol. Most of these medications will inhibit the release of enzymes that cause inflammation and pain, while paracetamol is an analgesic that works in a different way to relieve pain.
Heat application
Applying heat can help to relieve the cramping in your lower back or abdomen. You can get adhesive patches that can be stuck to your skin for up to 12 hours, or you can get rechargeable heat pads that can be strapped around your waist. These can last for about five hours. A simple alternative is to use a hot-water bottle, which will last approximately 2 hours with a cover.
Reduced salt intake
Salt can cause water retention that gathers around the abdomen and makes you feel bloated. It can also make your breasts tender. Reduce your salt intake to avoid water retention and increase your comfort levels.
Stable sugar levels
Sugar can also cause bloating as it has an inflammatory effect. Furthermore, low blood sugar can make you feel grumpy and tired. Avoid foods that are high in sugar and eat small meals frequently to maintain stable blood sugar levels. If you are craving a treat, try dark chocolate for a boost of magnesium or dates for a hit of protein and fibre. Darkened ginger root and pineapple make great snacks as they can help to reduce cramping by nourishing the blood in your uterus.
Caffeine
Caffeine is not only linked to increased nervousness, anxiety, and insomnia, but it also increases the severity of PMS symptoms in the lead-up to your period. Reducing or avoiding caffeine will help to reduce some symptoms, such as breast tenderness.
Iron
Although we only lose approximately 2-3 tablespoons of blood during our period, we lose a lot of iron, which can make us feel lethargic. Eat plenty of leafy, green vegetables, fruit, legumes, nuts, and seeds to provide you with a boost of energy. They will also help to prevent acne from breaking out.
Vitamins
Some vitamins are particularly effective in reducing PMS symptoms. Firstly, vitamin C will help you to absorb iron (see above). Vitamin A helps to steady your fluctuating hormones, and vitamins B and D help to ease cramping.
Omega-3
Omega-3 is a good source of prostaglandins that help to reduce period pain by balancing your hormones. Eat oily fish, like salmon, mackerel, sardines, tuna, and herring, or walnuts, flaxseeds, and chia seeds. Alternatively, you can take omega-3 fish or algae supplements.
CBD products
CBD topicals, like CBD balm, lotion or roller stick, are designed to provide localised relief. They can be massaged into your breasts to reduce tenderness, your back or abdomen to soothe cramping, or your limbs to calm your mood. As this type of product does not enter your bloodstream, you can reapply it to the affected areas up to three times a day. Today, you can also obtain CBD in the form of oils, tinctures, capsules, edibles and vapes at dispensaries, health food stores and online stores like CBD Edinburgh shop.
A 2016 study suggests that the application of CBD gel may help to reduce inflammation and pain with no adverse effects. If you have a skin condition, check with your doctor or dermatologist before use and do not use when pregnant or breastfeeding.
Progesterone supositories
Progesterone suppositories are designed to be inserted in the vagina or rectum and get dissolved by mucous membrane secretions or by body heat, enabling the hormone to be absorbed slowly and steadily. They help to relieve bloating, breast tenderness, cramping, irregular periods, nausea, and mood swings. Progesterone suppositories can be prescribed by a doctor or bought over the counter at a pharmacy.
Moderate exercise
During your period, physical activity might be the last thing on your mind, but it will help by releasing hormones that reduce pain. Furthermore, you will get a boost of dopamine that will enhance your mood and serotonin that will reduce your anxiety. If you don’t fancy doing anything too intense, just going for a walk or doing some gentle yoga can help to soothe your lower back while increasing blood flow to ease cramping.
The takeaway
Although these menstrual tricks won’t treat period pain and tension in their entirety, they can lessen the severity of most of the symptoms, giving you back control at this uncomfortable time of the month. Furthermore, if you only suffer from some of the symptoms, these tips give you options to target the ones specific to you.
