Why do Women (or We) Experience Period-Pain?
For most women, period-pain is due to the contraction of the uterine muscles as they shed the uterine lining. These contractions are triggered by an increase in prostaglandins – hormone like substances - that help the uterus contract, but also cause pain and inflammation.
The intensity of the pain varies depending on the prostaglandins levels and other factors such as hormonal imbalances, stress or underlying medical conditions. Pain typically occurs in the lower abdomen or pelvis and can sometimes radiate to the lower back or thighs.
How to decrease cramps the week before your period -
• Exercise - Regular physical activity can improve blood flow and reduce inflammation, which helps lessen cramp intensity. Even light exercise, like walking or yoga, can be beneficial.
• Diet and Hydration- Eat a balanced diet rich in anti-inflammatory foods, such as omega-3 fatty acids, fruits and vegetables. Stay hydrated and avoiding excessive caffeine and salty foods to help reduce bloating and discomfort.
How to ease cramps during your period -
• Use pain medication - Non-prescription pain relievers, like ibuprofen or naproxen, can help reduce inflammation and ease cramps. Follow recommended dosage instructions.
• Drink Herbal Teas - Herbal teas like chamomile, ginger or peppermint can help relax the muscles and reduce discomfort. Chamomile has anti-inflammatory properties, while ginger can help with nausea and bloating.
• Stretch or do Yoga - Light stretches and specific yoga poses, such as Child’s Pose or Cat-Cow, can help relieve tension in the lower back and pelvis, easing cramp-related discomfort.
• Try acupressure or acupuncture- Some women find relief through acupressure, a technique that applies pressure to specific points in the body, or acupuncture which uses needles to stimulate certain areas.
• Try magnesium supplements - Magnesium is known to relax muscles and may reduce cramps, especially if taken a few days before your period begins. Consult with a healthcare provider before taking this supplement.
• Rest and Relax - Simply lying down and resting in a comfortable position, with knees drawn up to your chest, can relieve tension in your abdomen and reduce pain.
Consider seed cycling -
Seed cycling, a natural approach to balancing hormones during the menstrual cycle, involves consuming specific seeds at different phases of your cycle. It is believed to help regulate hormonal fluctuations and alleviate symptoms like PMS, cramps and irregular periods.
Follicular Phase: Day 1-14, begin the first day of your period
§ Seeds to eat: Flaxseed and pumpkin
§ How it helps: Flaxseed contains lignans which are believed to help balance estrogen levels. Pumpkin seeds are high in zinc which supports progesterone production.
Luteal Phase: Day 15-28 after ovulation, take until the start of your next period
§ Seeds to eat: Sesame and sunflower
§ How it helps: Sesame seeds contain lignans and are rich in beneficial fats. Sunflower seeds are high in vitamin E and help support progesterone production, needed during the luteal phase.
The general idea is to consume 1 tablespoon of each seed type daily - ground or whole - during the appropriate phase of your cycle. Seeds are typically added to smoothies, salads or yogurt. Some women choose to grind the seeds for better nutrient absorption. Though scientific research on seed cycling is limited, many people report improved hormonal balance and menstrual health when practicing it.
Consider Magnesium Cycling for constipation and period relief -
Magnesium cycling means adjusting magnesium intake based on your menstrual cycle phase. During your period and the first half of your cycle, magnesium can be particularly beneficial for relieving constipation and easing menstrual cramps.
Follicular Phase: Day 1-14
· Consider taking a higher dose of magnesium during this phase, in the form of magnesium citrate or magnesium glycinate. They are both gentle and effective for constipation.
· Dosage: Take 200-400 mg daily depending on your tolerance. It's best to start with a low dose and increase gradually if needed.
· Benefits: Magnesium helps regulate digestion, prevent constipation, and alleviate cramps and bloating.
Ovulation Phase: Around Day 14
· Magnesium needs may decrease slightly during ovulation. Maintaining a moderate dose can help prevent bloating and stabilize mood.
· Consider reducing intake slightly during this phase, to 100-200 mg per day.
Luteal Phase: Days 15-28
· The second half of your cycle can bring on PMS, mood swings and continuing constipation. Magnesium is especially helpful during this time to alleviate bloating, constipation and anxiety.
· Consider increasing your magnesium dose again, typically to 200-400 mg daily, to reduce water retention, support digestion, and manage PMS symptoms.
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If you experiencing period- pain, call Solstice Physiotherapy at 929-269-2505 or email to schedule a free 15-minute consultation to discuss your concerns and hear how we may be able to help.