Its that time of the month and and some of us suffer with the dreaded menstrual cramps, where you just want to curl up in a ball and pull the duvet back over your head. However, implementing practical strategies can help alleviate these symptoms and enable you to get on with your day. If cramps are severe, persistent, or you have other concerning symptoms, consult a healthcare professional. But you may find that these four strategies are helpful.
1) Heat therapy
How it helps:
Heat relaxes the uterine muscles and reduces pain.
Ways to use it:
- Use a heat pack, a wheat bag or a hot water bottle on the lower abdomen for 15–20 minutes.
- Take a warm bath or shower.
- Consider wearable heated wraps or patches (follow product guidelines)
**Tip:** Alternate heat with gentle movement if you feel stiffness
2) Gentle exercise and stretching
How it helps:
Physical activity releases endorphins, which act as natural painkillers.
What to try:
- 10–20 minutes of moderate activity: try brisk walking, cycling, or light jogging.
- Pelvic tilts, gentle yoga poses (e.g., Child’s Pose, Cat-Cow), hip flexor stretches.
- Short, brisk walks after meals during your period.
**Tip:** Start with a warm-up and listen to your body; even small movements can help.
3) Over-the-counter pain relief and anti-inflammatory options
Common options:
- Ibuprofen (adults: follow label directions; typically 200–400 mg every 4–6 hours).
- Naproxen (as directed on the label).
- Acetaminophen (paracetamol) as an alternative if NSAIDs are not suitable.
Why NSAIDs help:
They reduce prostaglandin production, which is linked to cramps.
Important caveats:
- Take with food to protect stomach lining.
- Avoid exceeding recommended doses.
- Don’t use NSAIDs if you have certain medical conditions or if you’re pregnant without medical advice.
If you’re unsure about which to take, or if you have underlying health conditions, check with a healthcare professional.
4) Lifestyle and dietary tweaks
Hydration:
Drink plenty of water; staying hydrated can reduce bloating and discomfort.
Limit salt and processed foods:
Reducing salt can lessen bloating and abdominal pressure.
Magnesium-rich foods:
Nuts, seeds, leafy greens, and whole grains may help with muscle relaxation.
Caffeine and alcohol:
Consider reducing intake during your period if you notice they worsen cramps.
Sleep and stress management:
Adequate sleep and relaxation techniques (deep breathing, mindfulness) can lower perceived pain.