Monthly periods can be highly disruptive. During your menstrual cycle, your body responds to that time of the month with a barrage of symptoms, such as abdominal or pelvic cramps, back pain, mood swings and headaches, bloating, and sore breasts. These symptoms may last for the duration of the reproductive stage, which is typically 40 years. It’s therefore wise to be able to manage these symptoms early on, so you can still enjoy a high quality of life, even on your red-letter days. In this article, we’ve rounded up some pro tips that can make you feel comfortable during your menstrual period.
1. Create a bedtime routine
Women’s sleeping patterns can change during their monthly period because of hormonal imbalances. Some barely experience the effects, while others can feel significant changes that can cause either too little or too much sleep. In severe cases, these hormonal shifts can even lead to premenstrual dysphoric disorder or PMDD. When your sleep is significantly disrupted, it’s best to get a proper diagnosis from your doctor.
In more common cases, however, incorporating a bedtime routine into your self-care ritual can help you sleep better by inducing your body to rest. For instance, you can begin by soaking in a hot bath at least 90 minutes before bedtime. The hot water changes your body temperature so that your body cools down by the time you get behind the sheets. This signals your body that it’s time to rest. You can also include the following in your bedtime routine: sipping a cup of hot chamomile tea, using blackout curtains, getting rid of any electronic gadgets, and avoiding stimulating activities. These can calm your mind and body, so you become more relaxed right before bedtime.
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2. Keep moving
Healthy habits are beneficial, whether you’re on or off your period. Exercise, in particular, can boost your spirits and your body’s ability to reduce pain. Whenever you exercise, your body releases powerful endorphins, feel-good chemicals produced by the nervous system to help the body cope with stress. Endorphins act like the body’s natural analgesic by significantly diminishing the perception of pain and enhancing your sense of pleasure. These “happy hormones” can therefore help relieve anxiety associated with pain and improve your general wellbeing.
The safest exercises to do while on your period are light cardiovascular or aerobic exercises, such as walking and light jogging. One study reveals that stretching activities like yoga and pilates can also reduce premenstrual symptoms and relieve sore breasts and swollen tummies. These exercises can also improve blood flow and reduce tension.
3. Destress
In a study by NIH or the National Institutes of Health, stress can worsen PMS. It was revealed that women who were more stressed had more pronounced premenstrual symptoms before and during menstruation than those who were more relaxed. Reducing stress can help relieve physical and psychological symptoms such as general aches and pains and anxiety and depression. Specific to menstrual cramps, stress causes the abdominal organs to tense up and press down on the pelvis, causing pelvic pain.
Feel better by finding ways to destress while on your period. Try going to the spa and have some aromatherapy. You can also get a massage, which can be especially beneficial in relaxing your abdominal muscles and treating knotted back muscles.
4. Heat up with heating pads
Heat applied in the abdominal or pelvic area may be as effective as over-the-counter medications in treating pain. When heat is applied to the painful abdominal and lower back muscles, uterine contractions are relaxed and damaged tissues are restored, relieving much pain and discomfort. Heat also enhances blood flow by expanding the blood vessels. When blood circulation is improved, your muscles and heart function properly, and oxygen and nutrients can reach the cells and tissues of your body faster to enable regeneration and healing.
Although you can use heating bottles to apply heat to relieve pain from different parts of the body, they can be a bit inconvenient. Heating pads are easier to use because all you have to do is plug them in and wait for their temperature to rise. Some even come with multiple heat settings so you can customise according to the level of pain and the sensitivity of the skin of the afflicted body part.
5. Avoid too much coffee
Excessive consumption of caffeinated beverages, both coffee and tea, can worsen menstrual pain. Between coffee and tea, though, the former can have higher caffeine content. For instance, a regular cup of coffee has twice the amount of a cup of black tea. Also, certain teas like chamomile have antispasmodic properties that relieve menstrual cramps instead of worsening them.
In general, caffeine can trigger the release of estrogen, which can worsen PMS. In addition, it can also cause inflammation and bloating, making you feel even more uncomfortable. Replace your coffee intake with plenty of water. Hydrating with H2O also has the added benefit of reducing bloatedness and swelling.
Parting thoughts
You don’t have to take menstrual pain and discomfort sitting down. By applying these tips, you can significantly alleviate premenstrual symptoms that can disrupt your quality of life. Try them and see just how easy it may be to chase away your period blues.