Take these steps to help reduce or prevent Menstrual effects:
1. Drink more water to reduce bloating
Bloating can cause discomfort and make menstrual cramps worse. While it may sound counterintuitive, drinking water can reduce bloating during your period and alleviate some of the pain it causes.
2. Enjoy herbal teas to relieve inflammation and muscle spasms
Certain types of herbal tea have anti-inflammatory properties and antispasmodic compounds that can reduce the muscle spasms in the uterus that cause cramping.
3. Eat anti-inflammatory foods to relax menstrual cramps
Anti-inflammatory foods can help promote blood flow and relax your uterus. Try eating berries, tomatoes, pineapples and spices like turmeric, ginger, or garlic. Leafy green vegetables, almonds, walnuts and fatty fish, like salmon, can also help reduce inflammation.
4. Skip the treats to avoid extra bloating
While a bag of chips, donuts or french fries might sound delicious, foods high in sugar, trans fat and salt can cause bloating and inflammation, which makes muscle pain and cramps worse. Grab a banana or another piece of fruit to fight sugar cravings, or try unsalted nuts.
5. Reach for decaf coffee to improve period pain
Caffeine causes your blood vessels to narrow. This can constrict your uterus, making cramps more painful. If you need your coffee fix, switch to decaf during your period. If you rely on caffeine to beat the afternoon slump, eat a snack high in protein or take a quick 10-minute walk to boost your energy.
6. Try dietary supplements to help with menstrual symptoms
Vitamin D can help your body absorb calcium and reduce inflammation. Other supplements, including omega-3, vitamin E and magnesium, can help reduce inflammation and might even make your periods less painful.
7. Apply heat to calm cramping
A little heat can help your muscles relax, improve blood flow, and relieve tension. Try sitting with a heating pad, taking a hot shower, or relaxing in a hot bath.
8. Exercise for muscle relaxation and endorphins
If you’re in pain, exercise might be the last thing on your mind. But even gentle exercise releases endorphins that make you feel happy, reduce pain, and relax your muscles. Fifteen minutes of yoga, light stretching, or walking might be all you need to feel the physical and mental benefits of exercise.
9. Reduce stress to improve mental and physical period symptoms
Stress may make cramps worse. Use stress relief techniques like meditation, deep breathing, yoga or your own favorite way to relieve stress. If you’re not sure how to relieve stress, try guided imagery. Simply close your eyes, take a deep breath and imagine a calm, safe place that’s significant to you. Stay focused on this space for at least a few minutes while you take slow, deep breaths.
10. Try massage therapy to reduce cramping and stress
One study found that massage therapy significantly reduced menstrual pain in women with endometriosis. Massages may reduce uterine spasms by relaxing the uterus. In order to manage period cramps most effectively, massage therapy should focus on the abdominal area. But a full body massage that reduces your overall stress may also help to relieve menstrual cramps.
