According to Women’s Health, 90% of women experience a plethora of symptoms beyond bleeding while on their cycle. That range of symptoms include bloating, food cravings, mood and emotional changes, and a whole gamut of experiences. This means that the “normal” period is anything but normal. Let’s take a look at some hacks that can help you get through your menstrual cycle more comfortably.
1. A Few Tips and Tricks To Deal With Breast Tenderness
Breast pain and tenderness is a common issue for many women during their cycle. In fact, 70% of women deal with breast tenderness at some point during their life while on their cycle. About 20% to 30% of women will deal with this every time they have their period. There are a few ways to deal with breast tenderness:
- Cut back on caffeine, sugar, salt, and dairy.
- Wear a comfortable bra that provides support.
- Consult with your doctor on whether or not an over-the-counter pain medication like Ibuprofen can be a good fit for you.
- Take up low-impact exercise (such as biking or walking).
2. Find a Clever Way To Deal With Period Pain
There are a lot of different ways to deal with period pain, which is caused by a plethora of different issues, ranging from PCOS to endometriosis. There are a couple of different ways that you can deal with your period pain that are clever:
- Relax and enjoy some herbal teas: Herbal teas like chamomile, fennel, and ginger contain antispasmodic compounds that can help reduce period cycle cramps. Herbal teas can also help relieve stress and help with insomnia.
- Eat healthier foods that you might enjoy: Berries, tomatoes, leafy green vegetables, nuts, and fish like salmon all have vitamins and minerals that assist with cramps, and they taste great.
- Get a massage: One study indicated that, in women with endometriosis, massages helped relax the uterus, helping to reduce the severity of period cramps.
3. Get Rid of the Stress In Your Life
Stress can make your period cramps worse. There are a wide variety of different stress relief methods that you can try. These include:
- Deep breathing
- Guided imagery
Sometimes, simply forgetting about your day and popping in a film on your favorite streaming platform can help you eliminate the stress in your life. Reducing stress should be a priority during your cycle. Stress can delay a period or make you skip it entirely. Stress hormones impact your cycle and those with a higher level of stress are more likely to miss their period.
4. Eat Something You Enjoy In Moderation
Do you like chocolate? Chocolate, especially dark chocolate, contains magnesium. Magnesium is an essential mineral that helps the body relax the uterus. It also reduces the level of prostaglandins within the body, which can increase pain during your period. Another essential mineral found in chocolate is potassium. Potassium plays a key role in relaxing the uterine wall muscles, which can also help reduce period cycle pain.
5. Let People Know It’s That Time of Month
Even though you may know it’s that time of month, not everyone in your circle of friends, family, and coworkers may be aware. While period pain impacts all of us differently, roughly 20% of women experience pain that is enough to impact their day-to-day activities. Women who are impacted at this level frequently suffer from dysmenorrhea, anemia, and endometriosis. Paid leave for women suffering from period pain is starting to become a trend in the workplace. Another comforting trend to realize is that talking about “that time of month” is becoming increasingly common in relationships. In fact, nearly 70% of women in the United States and other areas of the world report feeling comfortable talking with their significant other about their period. Also, 71% of men also feel comfortable listening to their partner or spouse if they have issues with their monthly cycle.
6. Get Plenty of Sleep and Explore Sleeping Positions
Progesterone increases in your body while you are on your period and is linked to fatigue and a higher body temperature. Most women tend to report difficulty getting enough sleep in the days leading up to their period and during the first few days of their period. If you have period pain while you are trying to sleep, you should try changing to a fetal sleeping position. This position removes tension on your uterine muscles and helps relieve tension that may make cramping worse. Good sleep hygiene includes trying things like blue-light blocking glasses and reducing your screen time before bed. All these things will help you get better sleep at night.
7. Plan a Romantic Night With Your Partner
Intercourse during your period can help alleviate period cycle symptoms. Sexual activity releases endorphins that lessen period pain. Also, period sex can help relieve headaches and migraines for people who are on their period.
8. Eat Foods That Increase Iron Levels In Your Body
One of the biggest contributors to fatigue during your cycle is that your body tends to lose iron. Maintaining iron levels is easy when you eat the right foods. Instead of red meat, consider things like leafy green vegetables. Fruits and vegetables that are water-rich can also help you maintain your energy levels, since low hydration can also make you tired. Some ideas for healthy foods include salmon, nuts, lentils, chicken, flaxseed oil, and others. These help replenish the iron levels in your body.
9. Enjoy a Night In
When you are stressed and have too much going on, your body produces more cortisol. This is a hormone produced by the adrenal glands and can raise blood sugar. In addition to disrupting your ovulation and period, increased cortisol levels can also contribute to the “sugar crashes” that you may experience later. While it may be tempting to have a night out, staying home and getting enough rest can help get you through the most trialing times of your period.
10. Try Scarlet
Lastly, there is a tonic out there that can help you regulate your period health. Scarlet contains several different vitamins, minerals, and natural ingredients, like chasteberry and wild yam, that contribute to overall menstrual health. Rich in power vitamins, like complex B vitamins, as well as magnesium and calcium, Scarlet is a powerful way to balance your menstrual health while you are on your period.