How to Feel Better During Your Period

Menstruation can come along with different symptoms, which can make this natural process quite difficult for some women. Although this is completely normal, there are certain measures you can take to be as comfortable as possible during this time of the month.

5-Minute Crafts will show you different things you can do to feel better during your period days.

❗Important: This article has been created for informative purposes only and does not replace professional advice. Consult your doctor for more detailed guidelines in case of any adverse symptoms during your period.

1. Include and avoid certain foods in your diet.

Many women experience uncomfortable symptoms during their period, which include abdominal cramps, nausea, fatigue, bloating, and moods swings, among others. However, the following foods may lessen discomfort and make you feel much better:

• Fruit: Cucumber and watermelon may be especially good to help you stay hydrated. Sweet fruits are great to manage sugar cravings without consuming refined foods, which could increase your glucose levels.
• Ginger tea: It may relieve achy muscles during your period because of its anti-inflammatory effects.
• Dark chocolate: This sweet snack is rich in nutrients like iron and magnesium, which could reduce symptoms related to premenstrual syndrome.
• Fish: Since fish have iron and omega-3 fatty acids, eating it might help you keep your iron levels at a normal level during menstruation, as well as decrease menstrual pain.
• Turmeric: Curcumin, the main active ingredient in turmeric, has shown to be effective at controlling symptoms of premenstrual syndrome. At the same time, turmeric is well-known for having anti-inflammatory properties.
• Yogurt: This probiotic-rich food may fight yeast infections during or after menstruation.
• Peppermint tea: It may relieve nausea, menstrual cramps, and diarrhea.

💡Don’t forget to drink a lot of water during your period. Staying hydrated may reduce symptoms like dehydration, headaches, and bloating.

On the other hand, there are certain foods that could worsen the symptoms during your period and make you feel uncomfortable. Therefore, it’s advisable to avoid:

• Salt: It may cause water retention, which leads to bloating. Choose foods without salt and beware of processed foods that are high in sodium.
• Sugar: Since it may trigger energy spikes, consuming too much sugar could affect your mood. Control your sugar intake if you usually feel depressed, moody, or anxious during menstruation.
• Red meat: It may cause cramps due to its high content of prostaglandins, a compound produced naturally by your body to assist the uterus contractions during menstruation, which, in high levels, may lead to adverse effects.
• Coffee: Caffeine may lead to water retention and, consequently, bloating. Moreover, it could cause digestive issues and headaches. However, if you’re used to drinking coffee, don’t avoid it completely as this might result in headaches too. You could just have fewer amounts instead.
• Spicy foods: These may trigger stomach pain, nausea, and diarrhea.

2. Use a support pillow while you’re sitting to relieve cramps.

Experts in orthopedics and pelvic health recommend using a lumbar support pillow while sitting in a chair. This may help you reduce pressure on your lower back and promote circulation, relaxation, and proper alignment.

At the same time, it’s important to keep your spine in a neutral position, with your feet flat on the ground and your knees aligned with your hips.

💡 Take a few walking or moving breaks during your day to reduce stiffness and promote blood flow throughout your body.

3. Reduce abdominal pain with hot compresses.

Since heat may enhance blood flow and soothe pain, it’s a good idea to place a hot heating pad or a bottle of hot water on your abdomen, making sure that their temperature is not too high. Taking a warm bath might also help.

💡Giving your belly or back a massage may also be useful to reduce pain during your period.

4. Improve your sleeping position.

While sleeping could have a positive impact during your period, it’s important to find a comfortable position that allows you to rest and relieve certain menstrual symptoms, like cramps and sleep disturbances. In order to feel better during this time of the month, consider the following tips to decrease discomfort and relieve pain:

• Put a pillow between your thighs if you sleep on your side. This may help you keep your pelvis in alignment.

• Place a pillow under your knees if you prefer sleeping on your back. This may minimize pressure on your lower back.

• Put a pillow under your belly, right above the hip bones if you sleep on your stomach. This may soothe discomfort in your lower back.

❗Keep in mind that sleeping face down may actually worsen the pain. Therefore, consider the tips previously mentioned only if you cannot fall asleep in a different position.

5. Try some yoga poses.

Besides reducing stress, improving sleep patterns, and soothing the signs of depression, yoga may have a positive effect on your body before and during menstruation, by relieving symptoms like bloating, cramping, and breast sensitivity.

Here you will find some yoga poses that may be beneficial for your body during your period days.

• Fish pose: Lie on your back and keep your legs straight. Then, place your forearms and elbows on the floor and press firmly until you lift your chest off the ground. Move your head backward so that the crown of your head touches the floor.

• Child’s pose: Get on the floor on all fours. Join your big toes together as you spread your knees. Then, rest your upper body over your lower body, stretching forward with your arms. Make sure you take deep breaths while doing this pose.

• Cobra pose: Lie on your stomach keeping your legs straight and extended behind you. Then, put your hands at the level of your shoulders and push up, raising your head and shoulders off the floor.