Kiss Cramps Goodbye: Lifestyle Changes to Ease Period Pain 

Whether you’re girl-bossing in the corporate world or hustling from home, period pain affects us all. And even though millions of women worldwide experience this monthly ordeal and are wondering how to reduce period pain, its symptoms are often dismissed. 

The first signs are subtle: a heavy head, a sudden mood dip, and a lower back ache that gradually intensifies. Period pain typically starts one to three days before your period begins, reaches its peak within the first 24 hours, and gradually subsides over the next two to three days. Research indicates that this pain can significantly impact your concentration and your ability to perform tasks that require focus and attention switching.

Recognising the severity of the issue, some companies are now offering menstrual leave — paid time off for employees dealing with intense period pain symptoms. While countries like Russia, Japan, and Indonesia have had similar policies for decades, it's still not the norm in many places.

The debate around menstrual leave is heated. Supporters argue it's necessary for women, trans, and non-binary people. Opponents worry about fairness and potential stigma. India's recent rejection of a nationwide menstrual leave policy has only fuelled the fire, highlighting the complex issues at play.

Regardless of whether menstrual leave ever becomes a reality, understanding and managing period pain is crucial for one’s overall well-being. To effectively tackle period pain, it's essential to grasp how hormones,  especially oestrogen, influence your body. Then, one can explore lifestyle changes like diet, exercise, and home remedies to find relief.

Period pain or dysmenorrhea is a common discomfort many women experience during their menstrual cycle. It happens when the muscles of the uterus contract strongly. While mild pain is normal and is experienced by over 40%  of women, 15% may have severe pain that can be disruptive to their daily lives. 

There are two major types of period pain:

• Primary dysmenorrhea: This is the most common type, starting when you first get your period. It's caused by higher levels of prostaglandins, hormones that trigger uterine contractions.
• Secondary dysmenorrhea: This type is caused by conditions like endometriosis, fibroids, or adenomyosis.

If your pain is severe and lasts more than a few days, you should talk to a healthcare provider.

• Cramping: Throbbing or aching pain in your lower abdomen.
• Blood clots: Thick bloody discharge during the first few days of your period. 
• Back and leg pain: Discomfort that can spread to your lower back and thighs.
• Other symptoms: Nausea, diarrhoea, constipation, headaches, and bloating are also common.

“Many women experience discomfort during their menstrual cycle, and often dietary adjustments, regular exercise, and simple home remedies can significantly alleviate symptoms. It's essential to listen to your body and find what works best for you,” says Dr Miloni Gadoya, a gynaecologist based in Tardeo, Mumbai.

Managing period pain often requires a holistic approach. While some over-the-counter medications can provide immediate relief, making long-term lifestyle adjustments can significantly reduce the severity and frequency of menstrual cramps.

What you eat does impact how you feel during your period. So, which foods can help with cramps?

• Make sure that you include different fruits, seeds, vegetables, and nuts in your diet. These food groups are packed with antioxidants and compounds that can help reduce inflammation. Think colourful bell peppers, leafy greens like spinach and kale, crunchy almonds, and chia seeds.
• Include salmon, mackerel, and sardines in your meals to gain healthy fats like omega-3 fatty acids. If you're following a vegetarian or vegan diet, flaxseeds, chia seeds, and walnuts are excellent nutrition sources from plants.
• Magnesium helps relax muscles, which can relieve cramps. To boost your magnesium intake, eat leafy greens, bananas, avocados, and whole grains.

Can dehydration worsen period pain? When you're dehydrated, blood flow to the uterus can be reduced. This can intensify uterine contractions, leading to more severe cramps. Staying hydrated helps maintain optimal blood flow and alleviate the pain. 

While certain foods can help alleviate symptoms, others might exacerbate them. Consider reducing the following: 

• Caffeine can increase anxiety and worsen cramps for some people. Opt for decaffeinated options or limit your intake.
• Salty foods can contribute to bloating and water retention.
• Excessive intake of processed sugars can lead to energy crashes and mood swings.
• Alcohol can dehydrate you, worsen inflammation, and disrupt sleep.

Using a food diary allows you to keep track of foods that trigger or alleviate your symptoms.

Exercise is a powerful tool for managing period pain. Let's explore how different types of movement can help and ways to tailor your workouts according to your cycle.

• Light aerobic exercise: Gentle cardio, like walking, swimming, or cycling, can improve blood flow, reduce cramps, and boost mood.
• Stretching and yoga: Focus on poses that open up your hips and lower back, such as child's pose, cat-cow, and pelvic tilts. These can help relieve tension and improve flexibility.

• Low-impact options: Opt for gentle exercises for your joints, especially if you're experiencing bloating or fatigue.
• Find what you enjoy: Choose activities you find fun and engaging. This will make it easier to stick to a routine.
• Warm-up and cool-down: Incorporate gentle stretches before and after your workout to prepare your body and aid in recovery.

The best time to exercise during your cycle depends on your preferences and feelings. Here are some general guidelines:

• Days 1-3: You might feel more tired and crampy. Opt for gentle activities like walking, yoga, or swimming, which are also good exercises for heart health. 
• Days 4-7: Energy levels may increase. This is a good time to incorporate more challenging workouts if you feel up to it.
• Days 8-14: You might feel more energised and focused. This is a great time for higher-intensity workouts.
• Days 15-28: Hormone fluctuations can lead to fatigue and mood swings. So adjust your workouts accordingly.

While lifestyle changes can help reduce painful symptoms over time, what measures can you take when you need immediate relief? How can you reduce menstrual pain instantly?

1. Heat therapy is a classic remedy for menstrual cramps. Heat increases blood flow to the pelvic area, which can relax muscles and reduce pain and inflammation. Press a hot water bottle or heating pad to your lower abdomen. Experiment with different temperatures to find what works best for you.
2. Essential oils like lavender, clary sage, and peppermint are often used for their calming and pain-relieving properties. Add a small amount of oil into a warm bath, utilise a scent diffuser, or massage the diluted oil on your temples or abdomen.
3. Herbal remedies can be taken as teas, tinctures, or supplements. However, it's crucial to consult with a healthcare provider before using herbal remedies, especially if you have other health conditions or are taking medications.

• Chamomile tea may help reduce muscle spasms. It contains glycine, a compound that relaxes nerves.
• Fennel has been used to relieve menstrual pain and may also help with bloating and digestive issues.
• Cinnamon may reduce menstrual bleeding, pain, nausea, and vomiting.
• Ginger is also effective at easing nausea.
• Dill can help with bloating and digestive discomfort, which are common during menstruation.

Over-the-counter medications like may be prescribed, but one must follow the dosage instructions and consult a healthcare provider if pain persists or worsens.

Your physical discomfort can also be influenced by your mental and emotional condition.

1. Chronic stress can heighten pain sensitivity, making menstrual cramps feel more intense. Incorporate meditation, deep breathing, and mindfulness into your daily routine. These practices help calm the mind and body, reducing stress levels.
2. Adequate sleep supports your body's natural healing processes and helps regulate hormones. Aim for consistent sleep and wake-up times, create a relaxing bedtime routine, and ensure your environment is dark, quiet, and cool.

Period pain is a common experience, but it doesn't have to be debilitating. Embracing a holistic approach encompassing nutrition, physical activity, and personal wellness can greatly reduce its effects on your life. Remember, every woman's experience is unique, so listen to your body and find what works best for you.