We’ve all experienced them in the time leading up to, or during our period, but what can you do to ease period cramps?

You know the feeling – that nagging, throbbing pain that creeps up on you in the run up to your and during your period. Most women will attest that there’s nothing quite like menstrual cramps, or dysmenorrhea as the condition is known in medical terms. At their best they’re annoying, at their worst they can take over your life for a couple of days a month.

Menstrual cramps happen when the uterus contracts to shed the uterine lining. This can cause pain in the stomach, groin, lower back or upper thighs. There are easy and effective lifestyle changes you can make which may help to keep the dreaded period pains at bay.

Tips for Dealing With Period Pain:
1. Heat
Applying heat to the lower back and the abdomen can help to relax the muscles and, as a result, ease cramps. It’s also helps to improve blood flow and relives tension. In addition, it will soothe fraught nerves. Try a hot water bottle and make sure the room temperature is comfortable.

2. Sleep
There really is nothing like sleep to help a variety of ailments and period pains are no exception. Sleep in the foetal position to release tension around the abdominal muscles and aid period cramps. Make sure you get at least eight hours of shut eye per night to help prevent tiredness and fraying nerves.

3. Medication
Over the counter medication can help to ease period cramps and headaches. The hormone prostaglandin can cause muscle contractions and pain during your period. A painkiller combined with an anti-inflammatory, can help to reduce the amount of prostaglandins in your body and act fast on pain. Always follow the instructions on the packet and be careful to stick to the recommended dose.

4. Eat Right
Eating the right foods when on your period helps you to avoid pain. Foods like oats, oranges, dark chocolate, yoghurt, salmon, and green leafy vegetables are packed full of vitamins and many have anti-inflammatory properties. They will keep you from feeling bloated and decrease the likelihood of period cramps.

5. Drink Water
It’s essential to drink the right amount of water when you’re menstruating to stay hydrated and support blood flow through the body. Limit alcohol and caffeinated drinks like tea and coffee as they will have the opposite effect, leading to dehydration and increasing period pain. Consider switching to herbal teas a few times a day to increase hydration.

6. Exercise
It’s probably the last thing you feel like if you have period pains, but in fact it’s one of the best things you can do. Exercise releases endorphins which reduce pain in the body, relax the muscles and improve your over-all mood. It also improves circulation by increasing the blood flow. Even gentle exercise like walking or yoga can help to relieve period cramps.

7. Massage
Massage can work wonders for period cramps. It relaxes the uterus by reducing uterine spasms when it’s focussed on the abdominal area. A full body massage can also help however, by relieving tension in muscles throughout the body and improving blood flow. You’ll feel great afterwards too.

If your period pain is very bad, talk to your healthcare professional for advice.