7 Tips to Avoid Period Cramps

7 Tips to Avoid Period Cramps

7 Tips to Avoid Period Cramps

There are ways to avoid period cramps. I remember the monthly torture of my period as a teenager. I spent many a day doubled over in cramping pain, even vomiting at times. It was inevitable that my mom got a call from the school nurse to come pick me up because I was in such pain. My gym teacher, not the most caring person out there, used to make me run laps as she believed it would help with the pain. Fortunately as I got older and on birth control the pain lessened. After giving birth it went away altogether. Nice gift of pregnancy.

Many a monthly cycle is greeted with cramping pain, back ache, as well as emotional ups and downs. So, if you’re like me and experience cramping, here are some tips that might bring relief.


Drink More Water

Honestly, what doesn’t being hydrated solve? Drinking water is a natural way of cleansing your body. It doesn’t just hydrate your cells and make your skin look great, but it also helps relieve pain, even menstrual cramping pain. According to studies, “findings suggest that water intake could decrease the duration of menstrual bleeding, the amount of pain relievers consumed, and the severity of pelvic pain among the young women suffering from primary dysmenorrhea and drinking less than 1600mml (54 oz) of water per day”.

Shoot for about ½ your body weight in ounces. So if you are 120lbs then drink about 60oz of water a day. If you’re not too keen on water, add some lemons on limes to infuse flavor. Keep a pitcher on your desk so you can more easily keep track. It will not just help with period cramps but will also help your body maintain a healthy system.



Like water, exercising will also help women to experience way less pain when having their periods. I’m not talking running laps as my gym teacher made me, but low impact or even gentle yoga would be helpful. If you do yoga, hip openers such as cobblers pose, are great for pain. According to experts, exercise can actually help relieve period cramps even during a woman’s period. In most cases, you may just want to lie down, cozy up and rest. It’s completely understandable. But in reality, exercising before, during or after periods will help you experience less pain or in some cases, no pain at all during their period. Exercising increases endorphins, or also known as “the feel good” hormone. Exercising will also keep hormones in balance. I found that doing a good hip opener practice a few days before my period greatly reduced cramping during my cycle.


Avoid Eating too much Sugar

Sugar, although may be a treat can also be a threat. Eating too much sugar can make your menstrual cycle a lot worse by making period cramps even more painful. Your blood sugar fluctuates a lot while menstruating. Sugar is inflammatory and can increase cramping. So eat a healthy, protein and fat rich diet, especially before your cycle. Too much sugar can also upset the Ph balance of the vagina causing a yeast infection.


Drink Herbal Teas

In reality, period cramps are actually quite common. However, if the pain becomes too much to tolerate, drinking herbal teas could help. Here’s a list of teas that can actually help you overcome painful period cramps:

  • Red Raspberry Leaf Tea
  • Ginger Tea
  • Chamomile Tea
  • Peppermint Tea
  • Cinnamon Tea
  • Green Tea
  • Thyme Tea

Drinking tea has long since proven to help with period cramps. The good thing about it is that, it doesn’t just help you experience less painful period cramps, it also relaxes the body, calms down tense muscles and of course, the aroma and the ‘feel’ of drinking tea makes anyone feel better. It’s better without sugar, too!


Apply Heat Compress

Applying heat compress relaxes the muscles of the uterus. It increases blood flow which eases the pain. Simply wet a towel with warm water or use a heating pad and gently press it on the area where the pain is most intense. This will help draw the blood out of the pelvis, relieving the affected area from pain and stress.

If heat isn’t helping, maybe try the opposite, a cold compress. In this case there is no one size fits all. Do whichever works for you. If heat compress doesn’t seem to help, try a cold compress.


Avoid Consuming too much Caffeine

Everyone is almost guilty here. Who doesn’t love coffee or a good black tea? It’s one of the favorite “past time” for some, and fuel for others. But always remember that anything in excess is bad. Caffeine is one of the greatest examples of this. Too much caffeine is bad not only for period cramps, but can also increase stress and affect your sleep quality. If you enjoy coffee or tea in moderation, then go for it. But if you over consume or are wanting to drink less of it, try these alternatives:

  1. Chicory Coffee – can be prepared the same as coffee but caffeine-free.
  2. Matcha Tea – a tea made from the leaves of Camellia Sinensis plant.
  3. Golden Milk – a rich, caffeine-free substitute for coffee.
  4. Lemon Water – a simple lemon-infused water won’t just satisfy your thirst but is also healthy.
  5. Decaf Chai Tea –black tea made strong herbs and spices.
  6. Green Tea – less caffeine and filled with antioxidants.

It might take some time to get off caffeine completely as it is addictive and you may experience withdraw headaches. Take it slowly.


Have a Healthy Balanced Diet

At the end of the day, nothing beats battling period cramps better than by simply having a healthy balanced diet. Strive for a plate filled with veggies, clean proteins and fats. Limit grains and processed foods. Get the nutrients your body needs and your body will have less inflammation and therefore less pain. Also, take a high quality nutritional supplement daily. Here’s the one I love. https://healthcoachdonna.usana.com/s/kSpb3

Reduce your consumption of fast foods and junky snacks. Take small steps to change your diet. Remember it’s progress, not perfection.


In the end, you just want to make it through your cycle without doubling over in pain as I used to experience. If you are doing all of this and still in extreme pain, talk to your gyno and see if there is anything she can do to help. All of these tips will not only reduce menstrual pain, but also help you be healthier in general. And who doesn’t want to be pain free and healthy?

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