5 Habits to Help Make Your Period Less Painful

Although many women experience cramping, bloating, and other uncomfortable symptoms during their menstrual periods, that doesn’t mean you have to suffer. You also don’t have to rely solely on over-the-counter (OTC) painkillers.

You can help your body through the most painful parts of your period by instituting some self-care habits. But if your cramps last for more than three days or if you have other symptoms, such as heavy bleeding, contact your provider. You may have endometriosis or another condition that’s causing your pain.

At Gorman Medical, PC, our caring team takes women’s health seriously. Charles Ripp, MD, and Fran Gorman, DNP, encourage menstruating women of all ages to seek regular reproductive care in our Colorado Springs and Cripple Creek, Colorado, offices.

We also want you to stay comfortable between visits. Following are five habits that can ease the pain of your periods.

1. Pamper your pelvis

Your mom may have handed you a hot water bottle when you first had period cramps as a tween or teen. Applications of heat can soothe the cramps and help keep you comfortable. A heating pad or a microwavable pillow filled with lavender or another soothing herb can also do the job.

Massage helps, too. Gently massage your pelvic region to increase circulation and ease cramps. You might get an extra benefit by massaging in an essential oil such as:

• Lavender
• Rose
• Ginger
• Peppermint

Castor oil might not smell as good as essential oils, but creating a castor oil pack might do wonders for your pelvis.

First cover your lower abdomen generously with castor oil. Then cover the oil with a clean piece of flannel and wrap your pelvis in plastic wrap. Apply a heat source, like a hot water bottle or heating pad for 30-60 minutes, three days in a row. 

2. Hit the snooze button

You may feel extra tired when you have your period, and with good reason: Your body works hard to expel the extra blood and tissue you accumulated in your uterus during your cycle.

Go to bed earlier than usual, or wake up slightly later. If you need to take a nap, do it (though keep it short to avoid being groggy). Learn more about sleep hygiene, such as sleeping in a cold, dark room, so that your body is well-rested once it’s time for your period.

3. Get some action

Anything that increases circulation to your pelvis can be beneficial if you have cramps. And yes, that includes a good, healthy orgasm, either on your own or with a partner. Of course, if you do have sex, make sure you practice safer sex by using a condom.

Exercise can help, too. In fact, if you exercise regularly, you’re less likely to have cramps or may have less intense ones. Walking, yoga, and other gentle exercise during your period might improve your cramps.

4. Flush out and cut out the toxins

Avoid cigarettes, and alcohol — all the time! — but particularly during your period. Cut down on caffeine, too, which may worsen cramps during menstruation.

Instead, drink plenty of water. Water helps all of the tissues of your body stay hydrated, including your uterus. Dehydration (i.e., not drinking enough water) causes cramps.

5. Grab the fish oil

Omega-3 fatty acids — which are found in foods such as salmon and supplements such as fish oil — are anti-inflammatory, which may help ease the pain and cramps. In fact, some studies show that menstruating women who take fish oil have less menstrual pain than those who don’t.

The healthier your body is, the more likely your cramps will diminish. Make sure you get enough:

• Calcium
• Vitamin D
• Vitamin E
• Magnesium

You might also explore herbal remedies that help ease menstrual cramps.

Do your menstrual cramps make it hard to get through your period, or do you have other symptoms of dysmenorrhea, including heavy bleeding? Contact Gorman Medical, PC, via phone or online form for women’s care today.