Period cramps are a natural part of your menstrual cycle, and getting your period is one of them. While period cramps are typical, it's understandable to want to do everything you can to make yourself feel better when the time comes.
Of course, if you're experiencing more severe cramping, you should consult with your doctor. If your cramps are bearable but not pleasant, experts advise there are a few things you may do to alleviate the discomfort.
Foods that can help fight cramps
According to doctors, following a healthy diet rich in nutritional foods can help relieve period cramps. When it's that time of the month, consider including these options into your normal diet:
Salmon
Salmon is high in omega-3 fatty acids, which can help reduce inflammation in the body. Because omega-3s suppress prostaglandins, they can help with period cramps. While you don't have to eat salmon every day, having a dish during the start of your period, when your prostaglandin levels are at their maximum, may help you feel better.
Dark green leafy vegetables
Omega-3s are also found in spinach and kale, which prevent the effects of prostaglandins on the body. For added advantages, add them to salads or mix them into recipes.
Bananas and other potassium-rich foods
Potassium is abundant in bananas, which helps to relieve muscle cramps. Muscle cramping is affected by potassium deficiency, and if one is low, the cramping will become worse. Potassium-rich foods may be beneficial in this regard. For extra benefits, add a banana to your morning smoothie.
Foods high in calcium
Calcium has been related to a reduction in cramps and even PMS symptoms in studies. Patients who took 500 milligrams of calcium every day during their period experienced less anxiety, depression, emotional changes, water retention, and body changes than those who didn't take the mineral. To reap the benefits, try eating yogurt as a snack.
Oats
Magnesium, a mineral found in oats, can help relieve cramps. It relieves menstrual cramps by relaxing the smooth muscle of the uterus and lowering the level of prostaglandins that cause them. To relieve cramps, have a bowl first thing in the morning.
Drinks that can help fight cramps
There is no drink that will suddenly make your cramps disappear, just like there is no drink that would magically make your cramps leave. However, sipping on some liquids may assist to alleviate some of your discomforts. Take a look at these liquid cures.
Water
It may sound obvious, but make sure you're getting enough water. It's easier to deal with muscle cramps if you're well hydrated. The cramps will worsen if you don't drink enough water. Women should drink about 11.5 cups of fluid per day, according to the National Academies of Sciences, Engineering, and Medicine in the United States, and you'll probably want to drink even more during your period.
Chamomile tea
Although there is no conclusive evidence that chamomile tea reduces menstrual cramps, these teas are thought to lower inflammation, which in turn reduces discomfort. It may also aid in the relief of an upset stomach.
Other things you can do to fight cramps
NSAIDs
Periodic cramps can be relieved with nonsteroidal anti-inflammatory medications (NSAIDs). It may be most beneficial if you take them 48 hours before you start cramping. Because it is when the prostaglandins begin to be secreted, if you block them at that time, the cramping will be reduced.
Hormonal contraceptives
By preventing ovulation, combined hormonal contraceptives restrict your body from producing prostaglandins. When you ovulate, your body produces the most prostaglandins. There will be fewer prostaglandins if there is no ovulation. As a result, taking the pill—or wearing a contraceptive ring—can be quite beneficial. Hormone-releasing IUDs may also be beneficial.
Heating pads
Many people use heat to relieve their menstrual cramps. This could be a hot water bottle or a heating pad. It's a low-cost choice with a low risk of side effects and the ability to improve symptoms.
When to talk to a doctor about your pain
An underlying illness such as endometriosis or polycystic ovarian syndrome might cause severe cramps (PCOS). If your period cramps are interfering with your daily life, you should consult a pain doctor and a healthcare professional.
Because the pain is so severe, you should not be canceling plans or having to call in sick. And, even if you're not sure if your period pains have progressed to a dangerous level, consult your doctor.