Living with period pain isn’t an enjoyable experience. But there’s a few things you can try to help relieve the pain and get back to enjoying your day-to-day life.
1. Get yourself nice and warm
Having a warm bath or using a hot water bottle to relieve period pain is much more than an old wives’ tale.
Back in 2006,
researchers at University College London, found that when heat over 40°C is applied to the skin where any internal pain is felt, this switches heat receptors on and blocks the chemical messengers that cause pain to be detected by the body.
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Applying some gentle heat to your abdomen or lower back using a hot water bottle or heat pack can not only help you relax and feel more comfortable, but it can also prevent pain signals from being sent to your brain. Having a nice, warm bath can do the same as well.
Just make sure to avoid any accidental burns by making sure your hot water bottle has a suitable cover and the water you use isn’t too hot.
2. Nibble on some dark chocolate (yes, seriously!)
While period pain may be associated with bingeing on comfort foods like ice cream and chocolate, there’s some surprising science behind one of these go-to snacks.
Studies have shown that having small amounts of dark chocolate can help ease period pain and cramping and boost our mood when we might not be feeling our best.13
This is because dark chocolate is rich in two key things. Firstly, magnesium – a nutrient lost during menstruation that plays an important role in turning the food we eat into energy. And secondly, flavonoids – an anti-inflammatory chemical that helps stop your body from producing prostaglandins (the chemicals that cause cramping).13
3. Brew yourself a nice cup of tea
If you’re looking for something to wash your dark chocolate down with, try brewing a pot of peppermint or ginger tea. These can both act as a natural remedy for period pain through the active ingredients they contain.
Peppermint tea, for example, contains menthol as its active ingredient which is well-known for its potential health benefits.
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While there's limited evidence to support using peppermint for menstrual cramps specifically, some studies have shown that the menthol contained in peppermint oil can calm your cramps by soothing your internal muscle spasms.15
Other spices, like ginger, work in a similar way, containing specific anti-inflammatory properties that can help ease both pain and bloating.
Some studies have even suggested that taking 200mg of ginger once every six hours is as effective as taking over-the-counter pain relief to reduce period pain.16
4. Eat a diet rich in vitamins
It’s not just magnesium that can help relieve period pain. Several other vitamins and minerals, including thiamine (vitamin B1) and vitamin E, have been shown to reduce symptoms as well.17,18
But, it’s not just what you’re eating that you need to consider – it’s when you’re eating it too.
Since your liver plays such an important role in regulating your hormones, for instance, you should try to prioritise foods that support its function in the lead-up to your period.
Whether that’s artichokes, turmeric or lean protein, eating foods like these before your oestrogen and progesterone levels start to fluctuate can help your liver keep things more in balance when they do.
5. Get fit and enjoy the endorphin rush
Exercise may be the last thing you feel like doing when period cramps hit, but it can actually help to relieve them.
In 2017, for example, Iranian researchers found that performing aerobic exercise three times a week for a minimum of 30 minutes improved period pain.19
4. Raid the medicine cupboard
These medications have been shown to relieve period pain by stopping the release of prostaglandins and reducing the intensity of the cramps you feel.20
However, if you take them and find that they don’t help your period pain, speak to your doctor as they may be able to prescribe you an alternative form of medication.