Natural Methods for What to Do and What Not to Do During Period Pain

For many women, period pain is an all-too-familiar monthly challenge. Whether it’s mild discomfort or severe cramps, dealing with period pain can be frustrating and exhausting. While over-the-counter medications can provide relief, there are also many natural methods to help manage the pain. In this article, we’ll explore what you should do to alleviate period cramps, as well as what you should avoid to keep the pain from worsening.

What to Do During Period Pain

1. Apply Heat

One of the most effective natural remedies for period pain is applying heat to the lower abdomen. Heat helps relax the uterine muscles, improving blood flow and reducing the painful contractions that cause cramps. A heating pad, hot water bottle, or even a warm bath can all provide soothing relief.

How to do it: Place a heating pad or hot water bottle on your lower belly for 15-20 minutes at a time. You can also soak in a warm bath infused with Epsom salts to relax both your muscles and mind.

2. Stay Hydrated

It’s important to stay hydrated during your period to reduce bloating and cramps. Drinking enough water helps prevent your body from retaining excess water, which can make bloating and discomfort worse. Hydration also supports proper muscle function, helping to prevent cramping.

How to do it: Aim to drink at least 8 glasses of water a day. You can also enjoy herbal teas like chamomile or ginger tea, which not only keep you hydrated but also have natural anti-inflammatory and cramp-relieving properties.

3. Gentle Exercise

It might sound counterintuitive, but gentle exercise can actually help relieve period pain. Physical activity increases blood flow and releases endorphins, which are the body’s natural painkillers. These endorphins help reduce the perception of pain and improve your mood.

How to do it: Opt for low-impact exercises like walking, yoga, or swimming. Yoga, in particular, can be especially helpful as certain poses (like child’s pose or seated forward bend) are designed to gently stretch the lower abdomen and relax tight muscles.

4. Eat Magnesium-Rich Foods

Magnesium is a mineral that helps relax muscles and reduce cramping. Eating magnesium-rich foods can naturally ease period pain. Foods like leafy greens (spinach, kale), bananas, pumpkin seeds, and whole grains can help replenish magnesium levels and calm muscle contractions.

How to do it: Include a serving of spinach in your meals, snack on bananas, or sprinkle pumpkin seeds onto your salad or yogurt during your period for an added magnesium boost.

5. Practice Relaxation Techniques

Stress can make period pain feel worse, as it triggers muscle tension and heightens your perception of pain. Using relaxation techniques like deep breathing, meditation, or mindfulness can help you calm your mind, reduce stress, and ease cramps.

How to do it: Spend 5-10 minutes practicing deep breathing or mindfulness exercises. Focus on slow, controlled breaths, which can help relax your body and mind.

What Not to Do During Period Pain

1. Avoid Caffeine

While you might crave a cup of coffee to get through the day, caffeine can actually make period pain worse. Caffeine constricts blood vessels, including those in your uterus, which can intensify cramps. It can also increase irritability and make you feel more on edge.

What to avoid: Skip coffee, energy drinks, and even caffeinated teas during your period. Opt for herbal teas like ginger or peppermint, which are soothing and caffeine-free.

2. Don’t Skip Meals

Skipping meals, especially during your period, can lead to low blood sugar and increased fatigue, which may make period pain more unbearable. A balanced diet supports your energy levels and helps regulate hormone fluctuations that can worsen cramps.

What to avoid: Don’t skip breakfast or delay meals, as this can lead to low energy and irritability. Focus on balanced, nutrient-dense meals that include fruits, vegetables, and whole grains to keep your body well-fueled.

3. Limit Salty and Processed Foods

Salty and processed foods can cause water retention, leading to bloating and making cramps feel worse. While it might be tempting to reach for comfort foods during your period, eating too much salt can exacerbate symptoms like bloating, swelling, and discomfort.

What to avoid: Minimize your intake of highly processed snacks like chips, fast food, and frozen meals. Instead, choose fresh, whole foods like fruits, vegetables, and lean proteins to keep bloating at bay.

4. Avoid Excessive Physical Strain

While gentle exercise is beneficial for relieving cramps, strenuous workouts or heavy lifting can sometimes make period pain worse, especially if you're already feeling fatigued or weak. High-intensity activities may put additional strain on your body, leaving you more tired and uncomfortable.

What to avoid: Avoid intense exercises like heavy weightlifting or high-impact cardio workouts during the worst days of your period. Focus on lighter activities like stretching, walking, or yoga, which are gentle on the body but still provide relief.

5. Don’t Ignore Severe Pain

While period pain is common, it should not be debilitating. If your cramps are so severe that they interfere with your ability to function or last for more than two to three days, it could be a sign of an underlying condition like endometriosis or fibroids.

What to avoid: Don’t dismiss severe or persistent pain as “normal.” If your pain is interfering with your daily life, it’s important to speak to a healthcare provider for proper evaluation and treatment.

Final Thoughts

Managing period pain naturally is possible with a combination of simple lifestyle changes, healthy habits, and natural remedies. Applying heat, staying hydrated, eating magnesium-rich foods, and practicing relaxation techniques can provide effective relief from cramps. However, it’s equally important to avoid habits like consuming caffeine, eating salty foods, and skipping meals, which can worsen symptoms.

By paying attention to what your body needs and what triggers your pain, you can find a balance that helps you manage period pain in a way that feels right for you. If you’re ever concerned about the severity of your pain, don’t hesitate to reach out to a healthcare professional for guidance.