Ah, that wonderful time of the month. If you’re a person who menstruates, you’ll likely know its coming. The changes in mood and increased anxiety a couple of days before, niggling back and tummy ache, and urge to eat absolutely everything in sight.
It’s 2021, but for some reason, periods are still considered a taboo subject and many continue to unnecessarily suffer in silence. What the NHS describes as a “common and normal part of your menstrual cycle”, can often feel anything but usual. Most of us are familiar with mild symptoms including muscle cramps in the tummy, back or thighs, generally feeling weak and irritable, headaches or nausea.
However, health practitioner at Improv Grace Pascoe tells The Breakdown that “up to 20% of people suffer from period cramps that are so severe it restricts their day to day living.” It occurs when the muscular wall of the womb contracts, and sometimes the contraction is so strong it can cause severe cramps and discomfort. Or, as Khloe Kardashian once described: “The first day of your period is literally like there’s a little alien inside of you beating the f*** out of your uterus.” Accurate.
It’s easy to pop a pill and have done with it, and sometimes that works best. But, here we’re sharing some of the most effective natural ways to ease period pains and help you through your time of the month.
Become best friends with your hot water bottle.
“Heat therapies are a cheap and effective way to ease period pains,” says Grace Pascoe. “Applying a hot water bottle encourages a surge of blood to the area which diffuses deep muscular tissue” she adds. If you haven’t got access to a hot water bottle, Pascoe suggests grabbing a warm flannel, which will have the same effect.
Gentle exercise. OK hear me out. If you’re someone who can’t think of anything worse than getting up and exercising on your period, then skip to the next suggestion. However, Pascoe explains that while motivation to exercise may be lower and aggressive cardio is a definite no, exercise is a secret weapon against period pain. “Endorphins block the pain receptors in the brain and therefore literally put a halt to the experience of period pain”, says Pascoe, noting that a walk in the fresh air, Yoga or Pilates will do the trick. I personally swear by Boho Beautiful’s Yoga for PMS video on Youtube, as its short and sweet, but really does the trick.
Netflix and chill.
Sometimes the only way to ease your pain is to try and take your mind off of it. Get comfortable on the sofa or snuggle up in bed and put on your favourite series. To read our selection of feel-good shows to watch, click here.
A nice, warm bath.
With a similar impact to using a hot water bottle, submerging yourself in a nice, warm bath or shower can help to do the trick. Heat therapy works by relaxing the muscles and increasing blood flow, so get your bath bubbles at the ready.
Hydration is key.
I think most of us can admit we don’t drink as much water as we should, but getting those two litres in is even more important when you’re on your period. Drinking lots of water can help to ease bloating, which in turn can ease symptoms. Herbal tea, such as chamomile or ginger, are also believed to work well.
Choose anti-inflammatory foods.
There’s never a more important time to listen to your body, and sometimes you just want to sit and scoff your face with crisps and chocolate. However, some studies have shown how eating anti-inflammatory food – including blueberries, peppers, whole grains, nuts, seeds and tomatoes – can be effective to ease period pains.
Acupuncture.
It may seem quite extreme, but if you’re particularly suffering one month then Grace Pascoe suggests giving acupuncture a go, noting “acupuncture can ease cramps as it relieves the nervous system and encourages a flow of blood to the body’s organs.”
Practice mindfulness.
Research has shown that those who suffer from high levels of stress are more than twice as likely to report painful menstruation. Try the techniques that usually work to help you relieve stress, whether that’s practising mindfulness, speaking to a loved one or journalling.
It’s important to remember that if you are experiencing irregular periods, bleeding between periods, pain that isn’t eased by standard painkillers or that interrupts your daily life, it is always best to seek the advice of a health professional to rule out other conditions. Help is out always available.