If you’re lucky, you don’t get menstrual cramps at all, or you only experience slight discomfort. But if you’re like the estimated 15% of women who suffer from severe menstrual cramps, your pain can be debilitating. If that’s the case, you ought to consult with your doctor to make sure your pain isn’t related to something more serious, like endometriosis. If your pain is less severe, but still sets your teeth on edge and makes you cranky, here are some tried-and-true ways to avoid cramping.
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1. Try Advil
Start taking an over-the-counter anti-inflammatory drug (I prefer Ibuprofen, like Advil) regularly three or four days before your period is ready to start. Ibuprofen lowers your body’s production of prostaglandins, which scientists believe contribute to menstrual cramps. But if you wait until you actually have cramps to take the Ibuprofen, it won’t be nearly as effective, so make sure to take it in the recommended dosage BEFORE your period starts.
2. Consider the Pill
The hormones in birth control pills not only help regulate your period, they also help maintain a steady level of hormones, which greatly reduces the severity of menstrual cramps.
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3. Maintain a Healthy Weight
Fat cells produce estrogen, a hormone that, if imbalanced, also contributes to uterine cramps.
4. Drink Plenty of Water
If you’re well-hydrated, your liver functions better, keeping your hormones (like estrogen) balanced.
5. Stay Away from Coffee
Caffeine, commonly found in colas, coffee, and even most teas, is a diuretic, and can make cramps a lot worse.
6. Exercise
Not just during your period, because who wants to exercise then? Exercise regularly. It will reduce your stress level (stress makes cramps feel worse), and it will release endorphins into your system, which will reduce the amount of pain you feel.
7. Heat is Your Friend
No matter how many preventive measures you take, camps happen. When they do, using a heat pad on your lower back and abdomen can help relax your muscles and relieve the pain.
8. Have a Salad
Leafy greens, like spinach, contain lots of magnesium, which is a natural muscle relaxant. Studies have shown that women with the worst cramping are often magnesium-deficient.
9. Don’t Forget the Fiber!
Excess hormones are expelled through our bowel tracts, but if they sit there for too long, our bodies re-absorb them (lovely!). So make sure you get plenty of fiber to keep the mail moving.
10. Skip the Chips
You might be craving salty junk food, but it will only make your cramps worse, trust me.
11. Try Yoga
Yoga is definitely high on the list of menstrual cramps remedies! Poses that target the pelvis and lumbar region, (where period pain is the worst) will be the most helpful to you! Experiment with different yoga poses or even hit up a yoga class. I'm sure the instructor will be more than happy to offer you some advice!
12. Calcium is Your Friend
Foods that are rich in calcium like yogurt, broccoli, cabbage and milk can help fight muscle spasms and avoid cramps. We all know how important calcium is and if you choose to get your daily dose through veggies like spinach and kale (or a salad like #8 suggests), it'll give you an extra dose of vitamins and can help lighten your flow. Win/win, right?
13. Try Aromatherapy Massage
It's spa time! Massages promote relaxation and that's exactly what we need when we have our periods. Did you know that the more tense you are, the more you can cramp? Well, massages will take away all the tension in your body!
14. Take a Hot Bath
Heat pads can definitely help you relieve your cramps but nothing's better than Immersing yourself in a hot bath. It'll help relieve your muscular tension and help you relax!
Since I started watching what I eat and went on the Pill, I haven’t had a single cramp. Not one. What about you? Do you have any anti-cramp tricks to share?
This article was written in collaboration with editor Vanessa Salles.
Comments
Alicia: I actually went on the pill to help with the cramps and it did for a while but then it started back again...i was tested and i don't have endometriosis(sp?) the junk food is what i crave every time its baked barbeque chips lol I have never had to take more than one advil and i had to take 2 liquid gels at that...what usually helps me is a LONG hot shower then heating pads on my back and stomach at the same time...it has caused me to black out at times too...thanks for the tips though the salad thing worked...even though i hate salads lol...
Lily: I have tried everything from pills to waterbottles to foods and doctors, unless they missed sumthing, and since I have had my period I had issues. I started when I was 11 and I am 32 now and the pain still puts me in tears so every two to three months I am going thru this. The doctars done tests and said my miscarriage scarred my uterus ( I was 18) and it will be sumthing I would have to live with or have a hysterectomy. I chose to live with this pain for just incase I may want a child for I don't have any. So I turned to marijuana once a month to just help me thru my three excruciating pain.
Dejanelle: Hi,I have had my period since I was about 12,I'm 14 now.i started my cycle last night after a long day of workouts.I rarely get cramps,but when I do it's horrible!So around 3-4 am this morning I woke up in pain,it was so bad that I couldn't sleep,so I got up and took an ibuprofen(which didn't help AT ALL),My cramps are killing me and I have things I have to do all day today and tomorrow.Someone Please help me!!!!!
Olga: Thank you for the tips!
Anonymously: Hii Everyone, I'm Brittney & I Started My Period A Month After My 13th Birthday, I'm 14 Now. When I First Started My Period, It Lasted About 8 Days & The Pain Was Unbearable But Somewhat Manageable. As The Months Continued, It Was Very Irregular.......Likee I Didn't Have A Period For Almost 3 Months (I Knew I Wasn't Pregnant Because I Haven't Been Sexually Active) But I Havee Menstrual Cramps EVERYTIME I Havee My Period. Before I Wouldd Start My Period, I'd Receive A Small Cramp But I'd Thinkk Nothing Of It Until It Gets Sharper & I Go To The Bathroom At School. I Read A lot Of Articles On How To Relieve These Cramps, But I Havee No Steady Relief System. I Shower in Warm To Hot Water, Drink Lots Of (Room Temperature) Water, Which Seems To Help . I Typically Takee Pills At Signs Of The Beginning Of My Period, Which Really Helps If I Catch My Period In Timee Because I Also Havee No Steady Datee Of My Period Starting Each Month(If It's Not Skipped) ......My Dates Jump From 10 To 17 To 27 To 29 ... It's Very Hardd To Pinpoint. I Also Watch What I Eat, But Sometimes The Pain Is So Unbearable (But Not Severe) That I Won't Eat. As Far As The Pills Go, I Takee Whatever I Havee Aroundd- Midol, Aleve, IB. , Etc. Sometimes These Pills Work,Other Times They Don't . But If You're A Person Who Experience Cramps For Long Periods Of Timee Frequently, I'd Recommend Midol Because It Allows Youu To Take Up To 8 Pills A Day & Aree Larger Than Somee Of The Others Which Allow Up To 4 A Day . I Also Want To Note That Although I'm No Expert, I'd Sayy STICK TO ONE BRAND OF PILLS. Please Don't Jump From (For Example) IB To Advil ....... My BestFriend Does It & Pops Them All Day But If Youu Knoww You're A More Frequent Cramper, Stick To One Brand With A Higher Dosage....I Know Reading Sucks But Read The Label On Your Pill Bottle For Additional Info(This Is Important) . Also Eat Lots Of Fruits & Vegetables.....Im More Of A Fruit Person & It Helps Me When I Eat Fruit & Drink A Warm Bottled Water During School . I Really Hope I Helped Somee Of You Guys ! Good Luckk :)
Katie: Hi Ive only had my period once 6 months ago about and today I have really bad cramps for some reason I can barely get up out of my bed not sure if it's period (probably is) but it comes and goes like for 30 seconds I'm fine then all of a sudden a sharp pain in my lower stomach comes and it like pops and ow don't know what to do
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