10 best Period Hacks for dysmenorrhea treatment
My top 10 period cramp hacks that might suprise you! So, make sure you read till the end if you are tired of having painful periods each month. These tips have been proven to have some serious period pain relief (aka dysmenorrhea treatment) and no, its not just a bunch of magic pills. Im going to give you some diet and lifestyle changes you can make to have a happy cycle every time. Are you ready?
Why do you even have period cramps?!
Pain associated with your menstrual cycle is known as dysmenorrhea. More than half of women deal with some kind of discomfort for 1-2+ days before or during her period. This pain can range from mild to extreme keeping you from performing daily tasks and going to work/school.
It is normal to feel some kind of discomfort at times when you are on your period. This is because your uterine muscles are contracting to help expell blood. However, the of excess prostiglandins (hormone-like substances) can also cause more pain and inflammation. Therefore, managing hormones and balancing your natural levels will usually do the trick when it comes to period cramp relief.
A note on endomitriosis: this is a hormonal condition where uterine lining (usually only present inside the uterus) develops on the outside of the uterus. This usually causes a lot of discomfort and pain on your period. There are some other symptoms of Endo but it is best to speak with your doctor on the issue. Make sure you do your research on natural ways to manage endo (yes they exist). Not just be given a pill...
Even with endo, PCOS, or other hormonal conditions it is possible to lessen the intensity of cramps naturally through diet and exercise. Just look at my client Deanna (who has endo and came out of my program feeling much less fatigue and lighter cramps each month) – Jelly of her progress? Fill out an application to feel confident in your own skin!
Dysmenorrhea treatment #1: Start Cycle syncing for PMS problems
Cycle syncing is my favourite hack out of all of these because it was the most helpful in controlling my PMS problems and irregular cycles. Essentially, cycle syncing is a way of eating and exercising to help support your hormones in each phase of your cycle. Read more Here if you are unfamiliar with cycle syncing.
In summary, Women have 4 phases which are
- menstrual (day 1-7)
- follicular (day 5-14)
- ovulatory (day 15-18)
- luteal (day 18- 28)
Estrogen is the dominant hormone in the first 2 phases then progesterone’s takes the stage in the last 2. Foods such as dark leafy greens, fatty meat, and nuts are amazing for supporting your raising estrogen levels and complex carbs are great for the luteal phase when cravings might be more prominent.
As for exercise, the follicular phase is where you are going to do all your heavy lifts, long runs, and more intense activities as you will have the most energy and your muscle recovery is best. Once you start moving into the later half of your cycle and menstruation, energy will be low so feel free to take some rest days or do some yoga and walking.
Dysmenorrhea treatment #2: Use a Menstrual cup
I LOVE my menstrual cup, its like a set and forget kind of tampon which is great for busy people like me. I use the Diva cup and the Saalt cup but any kind of menstrual cup will work.
It Is a silicone cup that you insert into your vagina that can be left in for up to 12 hours! I like to monitor my flow so I will empty it once a day and then take it out at night. I have found the menstrual cup does not cause period cramps which is amazing! You can barely even feel it up there;)
Dysmenorrhea treatment #3: Period Panties
Ok OK OK I know I was skeptical about period underwear at the start too because I thought I would be wearing some kind of dipper. And it kind of is to some extent, however, period panties are a gods sent for nighttime! I hate using pads that slip and slide around then boom… my sheets are a murder scene. So, I got some boy short period underwear from Thinx and they work amazingly! no leaks or spillage and I can sleep sound knowing I don’t have to do laundry the Next morning.
Tip: If you are thinking about it, I have tried to use my menstrual cup at night and it does leak! Be wary of that.
At night, you want to be the most comfortable, especially if you are experiencing cramps and want some period pain relief, get some of these! I find period underwear to be the best option for that.
Period cramp HACKS #4: take Magnesium
Magnesium is a great supplement for relaxing muscles. In terms of period cramps, taking magnesium daily has shown to be a great dysmenorrhea treatment. Dysmenorrhea is excessive period cramping. Even if you have mild to moderate cramping magnesium works to relax the muscles in the uterus which lessens cramps.
The uterus contracts during mensuration, this is how it sheds the blood so taking a magnesium supplement can help relieve any discomfort you may have.
Dysmenorrhea treatment #5: Drink lots of water
I bloat when I’m on my period, as do many of you. Therefore, water is your best friend when your either on or about to start your period. This will flush out any water retention you may be experiencing. But, water is not only good for flushing the body but is an essential nutrient not many of use get a lot of these days. So drink your water people! And get a cute water bottle so its more fun (this isnt optional).
Period cramp HACKs #6: eat anti-inflammatory foods
anti inflammitory foods such as fresh fruits, vegetables, fish, and frass fed beef can have amazing effects on PMS symtpoms. Inflammation of the gut and body is one of the leading causes for many hormonal imbalances including estrogen dominance. Which, has been corrilated with painful period cramps.
Get some period pain relief by eating these foods:
- olive oil
- fatty fish
- tomatoes
- dark leafy greens
- nuts and seeds
- fruit such as berries
- fermented foods
and avoid inflammatory foods such as:
- dairy (highly processed kinds)
- refined carbs
- added sugars
- margarine or shortening (trans fats)
- caffiene
- alcohol
Period HACK #7: Reduce stress
Stress has shown to increase menstrual cramping. Try out some methods to reduce the stress of daily life and work to help relieve menstrual cramps. I love meditation and deep breathing. Even using imagery of your favourite place can help to calm your nervous system to help with period pain relief.
Period cramp HACKS #8: Exercise!
Exercise is not just for getting the heart pumping! I can also relieve period pain by getting your blood pumping and releasing endorphins to relax your muscles. I know, exercise might be the last thing you want to do but trust me, it will make you feel better!
Period HACK #9: pelvic message and pelvic stretches
studies have shown that women with endometriosis significantly improved the intensity of their menstrual cramps through message. Most women do not have endometriosis BUT can greatly benefit from pelvic messages to relieve muscle spasms and stress.
additionally, Pelvic stretching can help relieve your abdominal muscles to reduce cramping. Pelvic stretches include:
- Childs pose
- prayer pose
- happy baby
- flat frog pose
focus on stretches that open up the hips!
Hack # 10: heal your gut
Heal your microbiome can also heal a lot of hormonal imbalances because your digestive tract is where estrogen gets dicreated. If we have unhealthy guts, estrogen will be “recycled” back into the system and cause estrogen dominance (period cramps)
Check out this post for more info on how you can heal your gut and hormonal imbalances!
In conclusion
there you have it folks! my top 10 tips for your period pain relief that have been tested and approved by yours truly:) let me know what you think and what tips you have for me in the comments bellow!
until next time
-Hailee
xx
referneces:
https://www.acog.org/womens-health/faqs/dysmenorrhea-painful-periods#:~:text=This%20pain%20is%20caused%20by,level%20of%20prostaglandins%20is%20high.
