How to Feel Comfortable During "That Time of the Month"

Recognize the symptoms of menstrual cramps. Menstrual cramps, also known as dysmenorrhea, are sharp pains in the lower abdomen caused by strong uterine contractions. Many women experience this pain before and during their periods. Symptoms of menstrual cramps include:

• Intense, throbbing pain in the lower abdomen
• Persistent, dull ache in the abdomen
• Pain radiating to the lower back and thighs
• Nausea
• Loose stools
• Headaches
• Dizziness

Take pain relievers. You can start taking pain medication on the first day of your menstrual cycle or when you begin to feel menstrual cramps. Continue taking the medication as directed on the packaging (or by your doctor) for 2–3 days. You can stop if the pain subsides. Several types of medication can help alleviate menstrual pain:

• Over-the-counter options like ibuprofen (Advil, Motrin IB, etc.) or naproxen sodium (Aleve) can effectively reduce pain.
• Midol, a menstrual pain reliever, contains acetaminophen, caffeine, and the antihistamine pyrilamine maleate. It helps relieve cramps, headaches, and bloating.

Consider birth control pills. If pain persists despite taking pain relievers, consult your doctor about using hormonal birth control. These pills prevent ovulation and can significantly reduce the severity of menstrual cramps. Hormones can also be administered through injections, arm implants, vaginal rings, or intrauterine devices (IUDs). These methods can help alleviate pain. Discuss with your doctor to find the best option for you.

Ask your doctor about stronger options. If standard pain relievers aren’t effective, talk to your doctor about prescription-strength nonsteroidal anti-inflammatory drugs (NSAIDs). For severe pain, inquire about tranexamic acid (Lysteda), a prescription medication that reduces heavy menstrual bleeding and severe cramps. It is taken only during your menstrual cycle.

Apply heat. Heat can be as effective as pain medication in relieving menstrual cramps. It helps relax the contracting muscles. Apply a warm compress directly to your abdomen or soak in a hot bath. Focus on warming your abdominal area and upper body. Consider these methods:

• Soak in a hot bath with 2–4 cups of Epsom salt to ease the pain.
• Use a heating pad on your abdomen.
• Try a hot water bottle, ensuring it’s wrapped before placing it on your skin.
• Purchase heat patches for your abdomen, such as those from ThermaCare. These can be worn discreetly under clothing for up to 8 hours.
• Fill a clean sock with rice or beans, adding a few drops of essential oil like lavender or peppermint. Secure the sock, microwave it for 30 seconds, and use it as a warm compress.

Supplement with vitamins. Vitamin E, vitamin B-1 (thiamine), vitamin B-6, and magnesium can significantly reduce menstrual cramps. Check the vitamin content in the foods you purchase by reading the labels carefully. If you’re deficient in these vitamins, consider adding healthier options like salmon to your diet. You might also explore daily supplements, but consult your doctor before starting any new regimen.

• Vitamin E: The recommended daily allowance (RDA) for adult women is 15mg (22.4 IU).
• Vitamin B-1: The RDA is 1mg (ages 14-18) or 1.1mg (ages 19+) daily.
• Vitamin B-6: The RDA is 1.2mg (ages 14-18) or 1.3mg (ages 19-50) daily.
• Magnesium: The RDA is 360mg (ages 14-18), 310mg (ages 19-30), or 320mg (ages 31-50) daily.

Consume omega-3 fatty acids. You can boost your intake of this heart-healthy acid through supplements or by eating foods rich in omega-3s. Fish, leafy greens, beans, flaxseeds, and plant oils like canola oil are excellent sources of omega-3 fatty acids.

Try acupuncture. In the U.S., the National Institutes of Health recommend acupuncture for treating menstrual pain. Acupuncturists address cramps by assessing energy imbalances (qi) at various points and using needles to restore balance. They may also suggest herbal remedies or dietary changes.

• Acupressure is another effective method for managing menstrual cramps.

Wear loose clothing. Staying comfortable during your period often comes down to avoiding tightness around your abdomen. Opt for loose pants, dresses, or skirts that don’t constrict your waist. Avoid shapewear or tight underwear. Flowy maxi dresses are an excellent choice.

Be prepared. Always keep sanitary pads, tampons, or any necessary feminine hygiene products handy. Especially in the early years of menstruation, carry an extra pair of clean underwear. Don’t forget to bring pain relievers. You’ll feel more at ease knowing you’re ready for any emergency.

• If you have a heavy flow, check frequently for leaks and change your pad or tampon as needed.

Enjoy healthy snacks you love. When you’re feeling unwell, treat yourself to some wholesome snacks. Opt for natural foods like fresh bananas instead of banana bread. Avoid greasy foods like chips, as they can make your period worse.

• Soy milk can help alleviate menstrual cramps.
• Eat calcium-rich foods such as beans, almonds, spinach, and kale.
• Include antioxidant-rich foods like blueberries, cherries, tomatoes, pumpkin, and bell peppers in your diet.

Exercise. Studies show that physical activity can reduce menstrual pain. Activities like brisk walking, light jogging, or swimming can help ease discomfort. You don’t need to overexert yourself during your period, but moderate exercise can boost your mood and energy levels.

Avoid alcohol and tobacco. These can worsen menstrual cramps. Alcohol dehydrates you, and combining it with pain relievers is never advisable.

Stay hydrated. Aim to drink at least 9 cups (2.2 liters) of water daily. Your body loses fluids and blood during menstruation, so staying hydrated helps you feel more energetic and healthy. Beverages with electrolytes, like sports drinks or coconut water, can also improve your well-being. Coconut water, rich in potassium, is an excellent natural hydrator.

Reduce stress. Psychological stress can intensify menstrual cramps. Practicing yoga or stretching can help relax your body and alleviate pain.

Understand that menstruation is normal. Most women experience periods at some point in their lives. It’s a natural and healthy process, so there’s no need to feel ashamed. You can lead a normal life during your period. If you feel uncomfortable, talk to a trusted friend or adult.