Useful advice: how to manage and ease painful periods?


Discover our practical advice for overcoming the challenges of painful periods.

Whether you're looking for natural ways to ease the pain or advice on nutrition and lifestyle, we've got everything you need to improve your comfort during this monthly period.

From comforting warmth and relaxation techniques to anti-inflammatory diet and exercise, we explore a variety of strategies to ease menstrual symptoms and improve your overall well-being.

Useful advice: how to manage and ease painful periods?

Painful periods, also known as dysmenorrhoea, can be an uncomfortable experience for many women.

Cramps, tiredness and mood swings can sometimes make this monthly period difficult to manage.

In this article, discover our practical tips for relieving these symptoms and improving your well-being during your period.

1. Heat to calm the pain.

Applying heat can be a simple and effective way of relieving menstrual cramps.

Use a hot water bottle or heating pad on your stomach or lower back for a few minutes. The heat helps to relax the muscles and may ease the pain.

2. Anti-inflammatory diet.

Diet plays a crucial role in managing painful periods.

Opting for an anti-inflammatory diet can help reduce the intensity of menstrual cramps.

Here are some specific tips:

     a. Omega-3 and fatty acids:

Include foods rich in omega-3 fatty acids in your diet.
Salmon, sardines, walnuts and linseed are excellent sources.
These fatty acids have anti-inflammatory properties that can help reduce pain and discomfort.

     b. Foods rich in antioxidants:

Antioxidant-rich fruits and vegetables, such as berries, spinach, broccoli, and carrots, can help reduce inflammation.
Antioxidants neutralise free radicals in the body, helping to alleviate menstrual symptoms.

     c. Avoid pro-inflammatory foods.

Reduce your intake of foods high in saturated fat, added sugar and salt.
Processed foods, fast food and sugary drinks can worsen inflammation and intensify cramps.

3. Regular exercise to reduce pain.

Regular exercise is a powerful ally in relieving painful periods.

Moderate physical activity can help on several levels to improve your well-being during this period:

     a. Stimulation of blood circulation :

Exercise stimulates blood circulation, promoting the supply of oxygen and essential nutrients to the muscles.
This can help relax uterine muscles, reducing cramping.

     b. Reducing stress:

Stress can make menstrual symptoms worse.
Exercise, particularly activities such as yoga or meditation, can help reduce stress and anxiety.

     c. Muscle strengthening:

Targeted exercises to strengthen the pelvic, back and abdominal muscles can help support the pelvic area, reducing pressure on the uterus.

     d. Maintain a regular routine:

Exercise regularly, preferably several times a week.
A consistent routine can help maintain long-term benefits.

4. Adequate hydration.

Hydration plays a crucial role in managing painful periods.

A good fluid balance can help alleviate many of the uncomfortable symptoms associated with this period.

Here are some specific tips:

     a. Drink plenty of water:

Maintain adequate hydration by drinking enough water throughout the day.
Water is essential for the body to function properly and can help relieve the bloated feeling often associated with menstruation.

     b. Soothing herbal teas:

Opt for caffeine-free herbal teas such as chamomile or peppermint.
These herbal teas can have soothing properties on the digestive system and contribute to relaxation, reducing cramps.

     c. Avoid diuretic drinks:

Limit the consumption of diuretic drinks such as coffee and black tea, as they can contribute to dehydration.
If you do drink these beverages, make sure you compensate by drinking more water.

     d. Add hydrating fruit and vegetables:

Include water-rich fruit and vegetables such as cucumbers, watermelons and melons in your diet.
These foods not only help to keep you hydrated, but also provide essential nutrients.

     e. Watch for signs of dehydration:

Watch out for signs of dehydration, such as dry mouth, dry eyes or intense thirst.
If you notice these signs, increase your water intake.

NB: you can find all the signs of dehydration by clicking here.

5. Improve menstrual comfort with nutritional supplements.

Adding certain nutritional supplements may be an option for relieving painful periods.

However, it's crucial to consult a healthcare professional before starting any supplements.

Here are some common suggestions:

     a. Magnesium:

Magnesium can help relax muscles and reduce menstrual cramps.
Magnesium supplements can be taken in tablet or capsule form.
It is advisable to follow the advice of a healthcare professional to determine the appropriate dosage.

     b. Vitamin B6:

Some reports suggest that vitamin B6 may help to alleviate premenstrual syndrome (PMS) symptoms, including cramps.
It is found in foods such as poultry, bananas and nuts, but supplements may be considered in consultation with a healthcare professional.

     c. Calcium:

Calcium can help reduce cramps and support bone health.
It is often recommended to obtain it from food sources, but supplements may be considered if necessary.

     d. Evening primrose or borage oil:

These oils are rich in essential fatty acids, such as gamma-linolenic acid (GLA), which may have anti-inflammatory properties.
They are sometimes used to reduce menstrual symptoms.

     e. Vitamin D:

Vitamin D is important for bone health and may also have positive effects on hormone balance.
Talk to your healthcare professional to determine if a vitamin D supplement is right for you.

6. Relaxation techniques to relieve tension.

Practice relaxation techniques such as meditation and deep breathing. These approaches can reduce stress, ease muscle tension and improve your general well-being.

Learn to recognise your body's signals. If you feel the need to rest, give yourself time to relax.

Listen to your needs and adapt your routine accordingly.

7. Use appropriate analgesics*.

Over-the-counter analgesics*, such as ibuprofen or paracetamol, can be effective in relieving menstrual pain.

Be sure to follow the dosage instructions and consult your doctor if you have any concerns or questions.

*A drug that suppresses or reduces sensitivity to pain.

8. Consult a healthcare professional.

If your painful periods are severe and have a significant impact on your quality of life, consult a healthcare professional.

He or she can assess your situation, rule out other possible causes and recommend specific treatments if necessary.

Managing painful periods may require some trial and error to find the strategies that work best for you.

Explore these tips and adjust them to suit your individual needs.

Remember that every woman is unique, and it's perfectly acceptable to look for personalised solutions to improve your comfort during this time of the month.

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