Content

• Steps
• Method 1 of 3: Simple Ways with Available Tools
• Method 2 of 3: Take Pain Relief Medication
• Method 3 of 3: Add vitamins and other nutrients to your diet
• Tips
• Warnings

During menstruation, we already have no time for fun, and the pain only makes the situation worse. Sometimes we feel pain (cramps, headache) even before the onset of menstruation itself - this is how the so-called premenstrual syndrome (PMS) manifests itself, in addition, this pain can return from time to time during menstruation. There are several steps you can take to prevent pain symptoms from developing. In addition, if the pain still caught you at the wrong time, there are ways to relieve it. It must be remembered that the sensitivity of the body is different for each woman, so it is worth trying several different methods until you find the one that turns out to be the most effective for you.

Steps

Method 1 of 3: Simple Ways with Available Tools

1. 1 Balance your diet. It is important to maintain a balanced diet and eat regularly, at approximately the same time intervals between meals, to help prevent (or reduce) pain symptoms during menstruation. A balanced diet always contains whole grains, legumes, vegetables and fruits.
   • Foods rich in complex carbohydrates are also very beneficial because complex carbohydrates stimulate the production of the hormone serotonin, which in turn helps control mood swings and other unpleasant symptoms during menstruation.
   • It is worth considering adding some more foods to the main diet: nuts and seeds, almonds, buckwheat, millet, oatmeal, sesame and sunflower seeds, molasses, grapes and red beets.
   • In addition to making the right food choices, start eating smaller meals throughout the day. For example, you might try dividing your entire daily diet into six small meals instead of three large ones.Small but frequent meals can help maintain stable blood sugar levels, which in turn can help relieve many of the symptoms associated with menstruation (including pain and cramps).
   • It is recommended to cook with more healthy oils (for example, olive oil).
2. 2 Choose foods with a low glycemic load. The glycemic load is a value based on the glycemic index. In turn, the glycemic index determines how quickly foods (and thus nutrients) pass through the gastrointestinal tract and are absorbed into the bloodstream. A low glycemic index means that nutrients are slowly digested and absorbed into the bloodstream without causing large spikes in blood sugar.
   • Examples of foods with a low glycemic load include whole grain breads, apples, grapefruit, oranges, peaches, watermelon, carrots, lentils, peas, and soybeans.
   • Foods with a high glycemic load include: bagels and bagels, cornflakes, baked potatoes, and sweet potatoes.
   • More information about most of the most popular foods and their glycemic index can be found at this [[1]]:
3. 3 Eliminate foods high in fat and sodium from your diet. Foods that are high in fat (as well as processed foods) should be eliminated from your diet. Also, it would be very beneficial to reduce your sodium intake. Foods that contain high amounts of sodium can make menstrual pain worse.
   • In addition, it is best to avoid foods that contain trans fats. Trans fats are found in foods such as baked goods, crackers, cakes, fries, onion rings, donuts, and margarine.
4. 4 Drink less alcoholic beverages. A few days before your period, try to significantly reduce your alcohol intake. Alcohol has been reported to increase pain, discomfort, and other symptoms during menstruation.
5. 5 Avoid caffeine. Drinks and foods containing caffeine can also increase cramps and bloating. Caffeine constricts blood vessels, increases blood pressure, and increases seizures. When you quit caffeine, these effects do not occur.
   • Therefore, it is worth excluding coffee and strong tea from your diet a week before the expected onset of menstruation.
6. 6 Try relaxation techniques. Very often, pain during menstruation, which is one of the symptoms of PMS (premenstrual syndrome), can be exacerbated by stress, anxiety, and other negative emotions that trigger a response from the body as a whole. Try different relaxation techniques to relieve tension, which may help relieve pain and discomfort.
   • Relaxation techniques include breathing exercises, meditation, and yoga. Sign up for a yoga class at a sports studio or recreation and fitness center to teach you how to do specific breathing exercises and show you other relaxing meditation techniques.
   • Massage is another great way to release tension and relax. Sign up for a massage every month just before your period is expected to help manage pain and discomfort during your period.
7. 7 Learn acupuncture massage. The fact is that on our body there are certain acupuncture points, for example, on the inner side of the leg (about three cm above the ankle). It is possible that stimulating these points will help relieve pain and cramps.
   • Gently place your fingers on this point and apply pressure for five minutes to relieve discomfort.
   • Massaging, using light pressure, the lower abdomen, where the cramping is most felt, can also help. This method is best tried in combination with a heating pad.
8. 8 Try applying small pieces of ice to relieve headaches. The fact is that right before the onset of menstruation, the hormonal background changes greatly, which causes headaches, and sometimes even migraines. One way to relieve a headache is to apply a wet, cold piece of cloth or ice to the head or neck (where the pain is most felt).
   • If you do decide to apply ice, you must first wrap it in a towel. Never apply ice (or frozen objects) directly to the skin, as this can cause irritation and even local frostbite!
9. 9 Exercise regularly. Exercise is an important part of a healthy lifestyle, and physical activity can also help reduce cramps and other discomfort during your period. The two most effective types of exercise are yoga and aerobics.
   • Aim to exercise for at least 30 minutes a day, 5 times a week.
10. 10 Take a warm bath or place a heating pad on your stomach. A warm bath (or shower) and a heating pad can help reduce the frequency and duration of cramps during your period. The heating pad should be applied to the stomach (just below the navel).
    • Be careful not to fall asleep with a heating pad on your stomach! If there is such an opportunity, it is better to buy a heating pad for this purpose with automatic shutdown after a certain time.

Method 2 of 3: Take Pain Relief Medication

1. 1 Take non-steroidal anti-inflammatory drugs. These include, for example, Ibuprofen and Naproxen. For the drugs to work as effectively as possible, start taking them the day before your expected period. Continue taking them (as directed on the package) for a few more days after your period starts.
2. 2 Talk with your doctor about taking prescription medications. If your menstrual pain is so severe that it interferes with your daily routine, it may be worth asking your doctor for a prescription for stronger medications.
   • There are several prescription medications that can help reduce or eliminate the pain and discomfort of your period. These drugs include birth control pills, progesterone-containing IUDs, prescription anti-inflammatory drugs, prescription pain relievers, antidepressants, and even some antibiotics.
   • For headaches caused by changes in hormonal levels before and during the menstrual cycle, the doctor may prescribe triptans ("Sumatriptan"). Triptans block pain signals to the brain, which explains the speed and effectiveness of their action for headaches during menstruation.
3. 3 Consider taking hormonal oral contraceptives regularly. Even if you don't take contraceptive drugs for prevention, they can still significantly help relieve many of the unpleasant symptoms of PMS (including pain). There are several important things to know about these drugs:
   • Hormonal contraceptives include oral contraceptives (pill form), patches, vaginal rings, and Depo-Provera injections.
   • Birth control pills (for one month) usually contain 21 tablets with active ingredient and 7 placebo tablets. Some drugs do not have these seven placebo pills, instead, according to the instructions, you just need to not take the pills for seven days. By reducing the number of days you are expected to take the placebo pill, you can reduce the unpleasant symptoms of PMS.
   • An alternative solution may be not to take placebo pills. This means that for 21 days you will need to take the tablets with the active substance, and then immediately start the next pack (in which the tablets with the active substance).
   • Birth control pills from different manufacturers may contain different levels of estrogen (as the active ingredient). By lowering your estrogen (by changing the type of contraceptive drug or type of contraceptive), you can avoid severe discomfort during your period because estrogen levels will not change as much.
   • Placebo pills can be replaced with regular NSAIDs, low concentration estrogen pills, or estrogen patch. Again, this will help control estrogen levels before and during your menstrual cycle, as well as help reduce unpleasant symptoms.
   • Keep in mind that every woman and girl's body reacts differently to contraceptive pills! Before deciding to switch to contraceptive drugs, ALWAYS CONSULT WITH A DOCTOR, because the dose and type of drug required should be selected individually and only by a doctor. Keep in mind that these drugs have their own side effects and contraindications. If you find that this method is not effective for you (or you do not need birth control pills at all), talk to your doctor about stopping them.

Method 3 of 3: Add vitamins and other nutrients to your diet

1. 1 Get more calcium. Calcium helps prevent (or reduce) not only pain, but other unpleasant PMS symptoms as well. Our bodies get calcium from dairy products, fortified soy drinks, canned salmon and sardines, and leafy greens.
   • In addition, calcium levels in the body can be normalized with calcium supplements (500–1200 mg per day).
2. 2 Add more magnesium to your diet. Low magnesium levels can exacerbate many of the unpleasant PMS symptoms, including headaches and cramps. Start eating more magnesium-rich foods such as sunflower seeds, nuts, lentils, beans, whole grains, and green vegetables.
   • Alternatively, you can also boost your magnesium levels with mineral supplements in pill form. For best results, take 360 ​​mg daily for three days before your period starts.
3. 3 Increase the level of vitamin B6 in the body. Vitamin B6 is involved in the production of serotonin. In turn, serotonin helps to reduce the anxiety and depression tendencies that occur during menstruation. Vitamin B6 is found in high doses in beef, pork, chicken, fish, whole grains, bananas, avocados and potatoes.
   • Vitamin B6 deficiency can be restored with nutritional supplements, but be careful not to consume more than 100 g of vitamin B6 per day. An excess of vitamin B6 can be toxic to the body.
4. 4 Take a vitamin D supplement. Vitamin D is involved in the absorption of calcium and has a mild anti-inflammatory effect. Aim to take 400 IU per day to help relieve pain during your period.
5. 5 Try vitamin E supplements. Studies have shown that vitamin E at a dose of 500 IU per day reduces pain during menstruation. It is best to start taking vitamin E two days before the expected start of your period and stop taking it 3 days after you start. Thus, you will be taking this supplement for 5 days.
6. 6 Take supplements containing omega-3 fatty acids. Omega-3 fatty acids are usually found in high amounts in fish and fish oils. But they can also be taken in pill form or in liquid form as a dietary supplement.
   • Fish oil is kind of anti-inflammatory and helps reduce pain during menstruation.
7. 7 Make herbal tea. Some herbal teas contain ingredients that help relieve painful cramps that occur during your period.
   • Raspberry leaf tea helps to relax the uterus and relieve cramping.
   • Chamomile tea contains antispasmodic substances that help relieve cramps.
   • Brew tea tree bark (1 teaspoon of chopped dried tea tree bark to 1 cup boiling water - brew for 15 minutes). This will help relieve pain. The drink can be drunk up to three times a day.
8. 8 Try evening primrose oil. Evening primrose oil can be taken in liquid or pill form. It contains the essential gamma-linolenic acid. It blocks the production of prostaglandins in your body, which cause pain when you have cramps during your period.
   • For best effectiveness, it is recommended to take 500-1000 mg per day.
9. 9 Take dietary supplements that contain ginger. Ginger supplements can be taken in the form of extracts (for example, "Ginger Root" or "Ginger Oil" from Health Compass) to help relieve pain during periods.
   • Take 250 mg 4 times daily for the first 3 days of your menstrual cycle.

Tips

• There are several herbal remedies and supplements that can help relieve menstrual pain. Before taking any of the nutritional supplements listed above, be sure to check with your doctor! Your doctor will decide whether and how much of these supplements you should take, and evaluate possible side effects and interactions with other drugs you are currently taking. There are other herbal supplements that can somehow affect the severity of PMS: Jamaican allspice or cloves, angelica, Peony Chief Black Hawk, Boldo, cumin, thistle, catnip, sage, devil's claw, dong quai, canadian yellow root, khella, meadow cuff, marjoram, motherwort, peach (not the fruit itself, but parts of the peach tree), harmala, sage, squaw, Canadian collinsonia, thyme.
• Eat a chocolate bar. Chocolate helps relieve pain and mood swings.
• Some dietary supplements not only help relieve pain, but also help blood clot more quickly, which makes the blood flow less abundantly, and this also affects the pain symptom.

Warnings

• Always check with your doctor before starting any vitamin and mineral supplements, NSAIDs, and prescription drugs. Your doctor can help you determine the dose of the drug you need, and whether these drugs have side effects and interactions with other drugs that may harm you.