Foods that are rich in complex carbohydrates can also be helpful as they help your body produce more serotonin, which in turn helps to regulate your mood and symptoms. Additional foods to consider are: nuts and seeds, almonds, buckwheat, millet, oats, sesame and sunflower seeds, blackstrap molasses, grapes and red beets. [3] X Research source Terry Willard, Encyclopedia of Herbs (Toronto: Key Porter Books, 2002), 117. In addition to eating the proper foods, you may want to try eating six smaller meals throughout the day, instead of three larger ones. Spreading out your food intake can help keep your blood sugar levels balanced, which in turn can help alleviate many symptoms associated with your period, including pain and cramps. [4] X Trustworthy Source American College of Obstetricians and Gynecologists Professional association of OB/GYNs focused on education and public outreat initiatives Go to source When cooking, using healthy oils like vegetable or olive oil.
Examples of food with a low glycemic load include: whole grain bread, apples, grapefruit, oranges, peaches, watermelons, carrots, lentils, peas, and soybeans. Examples of food with a high glycemic load include: white bagels, cornflakes, baked potatoes, and sweet potatoes. You can find more information and search where specific foods fall on the glycemic index at this website: http://www. glycemicindex. com/
It is also best to eliminate the intake of any foods that contain trans-fats. Trans-fats are normally found in commercially produced foods such as: cookies, crackers, cakes, french fries, onion rings, donuts, and margarine.
Cut out coffee and caffeinated tea the week before your period.
Relaxation techniques can include: breathing exercises, meditation and yoga. Attending a yoga class via a local yoga studio or recreation centre can also help you learn proper breathing methods and meditation techniques. Massage is another great way to help reduce tension and increase relaxation. Scheduling a regular massage right before or during your period every month may help you manage the pain.
Use your fingers to apply deep pressure to this area for five minutes to help relieve the pain. Applying pressure and massaging your lower abdomen, where the cramps are most painful, may also help. You might want to try this in combination with a heating pad. [16] X Research source
If you decide to use an ice pack, or ice cubes, be sure to wrap it in a towel first. Avoid applying ice-cold items directly to your skin, as this can cause irritation or damage.
Try to exercise for 30 minutes a day, at least five days a week.
Be careful not to fall asleep with a heating pad on. If possible, purchase a heating pad that automatically turns itself off after a certain period of time.
There are several types of prescriptions that can help reduce or eliminate the pain associated with your period, including: birth control pills, progesterone-containing IUDs, prescription-strength anti-inflammatory drugs, prescription-strength pain relievers, antidepressants, and even some antibiotics. For headaches caused by changing hormone levels before and during your period, your doctor may prescribe triptans. Triptans help block pain signals to your brain and can bring very quick relief when suffering from a severe headache. [23] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Hormonal contraceptive include birth control pills, the patch, vaginal ring, and Depo-Provera injections. Birth control pills normally have 21 pills per month that contain active ingredients and seven pills per month that are placebos. (Some birth control pills don’t actually provide placebo pills, but simply have seven days where you stop taking the pills. ) Reducing the number of days you take the placebos may help your symptoms. An alternative to reducing the number of days you take a placebo pill is to eliminate them altogether. This means you would take 21 days of the active ingredients and then start the next set of 21 pills immediately. Each type of birth control pill contains different levels of estrogen (as the active ingredient). Decreasing the amount of estrogen by changing the type of birth control you use can help your symptoms as your estrogen levels won’t peak or drop as significantly. Replace the placebo pills with anti-inflammatory medication, low-dose estrogen pills or an estrogen patch. Again this will help regulate your estrogen levels before and during your period and help relieve your symptoms. Every woman reacts differently to birth control products. If you find they do not work for you, and you do not need them for birth control purposes, talk to your doctor about stopping them.
You can also take additional calcium via a calcium supplement of between 500 mg and 1,200 mg per day.
You can also increase your magnesium intake by taking magnesium supplements in a pill form. For the best effect, take 360 mg per day for three days before your period begins. [28] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
While vitamin B6 is found in supplements, but be careful not to take more than 100 mg per day. Excess vitamin B6 can be toxic.
Fish oil is an anti-inflammatory and can help reduce the pain associated with your period.
Raspberry leaf tea can help to relax your uterus and reduce cramping. Chamomile tea contains an anti-spasmodic which can also reduce cramping. Cramp bark tea (made using 1 teaspoon of dried cramp bark simmered in 1 cup of water for 15 minutes) can help reduce pain. It can be taken up to three times a day.
For the best effects, take 500 to 1,000 mg per day.
Take 250 mg four times a day for the first three days of your period.
