According to a 2012 survey done by the Journal of Pain Research, menstrual pain was reported by 84.1 per cent of women, with 43.1 per cent reporting that pain occurred during every period, and 41 per cent reporting that pain occurred during some periods. 

Many of us are familiar with period pain, and it’s often much more than just a minor inconvenience. It starts when your body prepares for a potential pregnancy—by thickening the lining of the uterus. If pregnancy doesn’t happen, the body releases hormones called prostaglandins to help shed that lining, and those hormones cause your uterus to contract. For some of us, these contractions are like dull aches; for others, they can feel more like sharp cramps or even waves of intense pain. I know a friend who describes her cramps as if someone is squeezing her abdomen—making it hard to focus on anything else. 

For some, it's a few hours of discomfort, but for others, it’s an entire day or two spent curled up on the couch, struggling to get through the day. Everyone’s experience is different, but the common thread is that period discomfort is real, and it’s something we all find ways to cope with.

On top of that, factors like stress, poor sleep, or conditions like endometriosis can make the pain worse. If you feel the intensity of pain is beyond normal, then it is recommended to visit your doctor and get blood work done. If you wish to book a blood test from the comfort of your home then consider UR.Life as your first choice. 

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4 Ways to Deal With Period Pain

Yoga for Period Pain Relief

Yoga can help alleviate period pain by reducing tension, increasing circulation, and promoting relaxation. Some specific poses that can help ease cramps and discomfort include:

• Child's Pose (Balasana): Gently stretch the lower back and hips while calming the mind.
• Cat-Cow Pose (Marjaryasana-Bitilasana): Mobilises the spine and helps relieve lower back pain and cramps.
• Reclining Bound Angle Pose (Supta Baddha Konasana): Opens the hips and allows for gentle stretching of the inner thighs and pelvis.
• Forward Fold (Uttanasana): Relieves tension in the lower back and hamstrings, which can help reduce cramps.
• Seated Twist (Ardha Matsyendrasana): Helps alleviate bloating and improves digestion, which can reduce discomfort during menstruation.

Practising deep breathing exercises like Pranayama can also help reduce stress and relax the muscles, which may further alleviate cramps.

Foods That Help With Period Pain

Certain foods can either alleviate or worsen period pain. Opting for anti-inflammatory, nutrient-dense foods can help reduce cramps, bloating, and fatigue. Consider incorporating these into your diet:

• Ginger: Known for its anti-inflammatory properties, ginger can reduce menstrual pain. You can have it as tea or in meals.
• Turmeric: Contains curcumin, which has anti-inflammatory effects and may help relieve cramps. Add it to smoothies, soups, or teas.
• Leafy Greens (Spinach, Kale): High in magnesium and iron, leafy greens can help replenish nutrients lost during menstruation and reduce cramps.
• Bananas: Rich in potassium, bananas help reduce bloating and muscle cramps.
• Omega-3 Fatty Acids: Found in fatty fish (like salmon), walnuts, chia seeds, and flaxseeds, omega-3s can reduce inflammation and relieve cramps.
• Nuts and Seeds: Rich in magnesium and healthy fats, they help relax muscles and improve overall circulation.
• Water: Staying hydrated helps prevent bloating and supports your body’s detoxification processes.
• Dark Chocolate: Rich in magnesium and antioxidants, it may help ease cramps and improve mood during your period.

Lifestyle Changes for Managing Period Pain

Incorporating healthy habits into your daily routine can reduce period pain over time. Here are a few strategies:

• Exercise: Regular physical activity, like walking, swimming, or light cardio, can release endorphins, which help alleviate pain. Avoid strenuous exercise during intense pain, but some movement is often beneficial.
• Warm Compress with Epsom Salt: Applying a warm compress or heating pad along with Epsom salt to the lower abdomen can provide immediate relief. The warmth relaxes the muscles, while the Epsom salt helps the body absorb magnesium to relieve cramps.
• Stress Management: Stress can make period pain worse, so practices like mindfulness, meditation, or deep breathing exercises can help reduce tension and improve overall well-being.
• Adequate Sleep: Aim for 7-9 hours of quality sleep each night. Poor sleep can increase irritability and sensitivity to pain.
• Herbal Teas: Herbal teas like chamomile, peppermint, or fennel can help with menstrual cramps by relaxing the muscles and calming the digestive system.
• Avoid Caffeine and Alcohol: Both can worsen bloating and dehydration, exacerbating period pain.
• Magnesium Baths: Soaking in a warm bath with Epsom salts (which contain magnesium) can help relax muscles and ease cramps. Magnesium is known to help with muscle relaxation, and a warm bath can provide soothing relief from the discomfort of period pain.

Supplements That Can Help

Certain supplements may help reduce menstrual discomfort:

• Magnesium: Supports muscle relaxation and can reduce cramps.
• Vitamin B6: Known for its ability to reduce PMS symptoms, including mood swings and bloating.
• Omega-3 Fatty Acids: These may help reduce inflammation and pain.
• Vitamin E: This may help reduce the severity of cramps and menstrual discomfort.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any underlying condition. Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.