Emily Dai, Period Pro
Dealing with period cramps can be a real pain—literally. But don’t worry, you’re not alone, and there are plenty of ways to manage the discomfort so you can focus on school, sports, hobbies, and hanging out with friends. Period cramps happen because your body produces chemicals called prostaglandins during your cycle. These chemicals make the uterus tighten or contract, which is normal. The medical term for painful periods is “dysmenorrhea.”
Here’s your guide to tackling period cramps:
- Heat Is Your Best Friend
A heating pad or hot water bottle on the lower abdomen can work wonders. Heat relaxes the muscles in the uterus that are causing those cramps. If you’re at school, try sticking a heat patch (available at most drugstores) under your clothes for discreet relief. - Stay Active
Exercise is a natural cramp reliever! Light exercise like stretching, yoga, or a brisk walk can increase blood flow which can help relax muscles and reduce pain. Any type of physical activity also releases endorphins—your body’s feel-good painkillers—that help reduce the discomfort from muscle contractions, including menstrual cramps. Plus, it lowers the production of prostaglandins, the chemicals that trigger uterine contractions and menstrual pain. So, moving your body can help ease period pain! - Hydrate and Eat Smart
Drinking plenty of water can help reduce bloating, which sometimes makes cramps feel worse. Avoid salty snacks, sugary treats, and caffeine, as they can make bloating and discomfort more intense. Instead, opt for unprocessed fruits, veges, whole grains, lean meats. Maybe try some foods rich in magnesium (dark chocolate, bananas, nuts/seeds) that may reduce cramps and improve mood! - Over-the-Counter Relief
Pain relievers called ΝЅΑІD, like ibuprofen or Naproxen can help to alleviate cramps. Be sure to follow the instructions on the package and check with a parent or guardian if you’re unsure about dosage. Start taking NSAIDs one or two days before your period is expected to start. Keep taking them regularly (not just when you feel pain) for the first day or two of your period or as long as your cramps usually last. They work best when you take them early because they block those pesky prostaglandins that cause the pain. - Try Gentle Massage
Massaging the lower abdomen in a circular motion can help relax muscles and ease cramping by reducing uterine spasms, increasing blood flow, and reducing stress. - Focus on Relaxation
Stress can make cramps worse, so take time to relax. Deep breathing, listening to your favorite music, or even meditating for a few minutes can make a big difference. - Track Your Cycle
Knowing when your period is coming can help you prepare. Use a period tracker app or a calendar to note when your cramps usually start and plan ahead with heat packs, exercise, NSAIDs, or other remedies. Awareness is key!
When to See a Doctor:
Periods are a normal part of life, but that doesn’t mean you have to suffer through them. With a little preparation and self-care, you can take charge of your cramps and keep them from slowing you down.
But, if cramps are so bad that they stop you from doing everyday activities or things you love, it’s time to check in with a healthcare provider. Conditions like endometriosis or fibroids can cause severe cramps, and it’s important to get the right support and treatment.
Remember: Everyone’s body is different, so try a few of these methods and see what works best for you. You got this!
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