Each of our bodies is different and naturally we react differently to methods of treatment. For many who prefer to avoid hormones to deal with their period symptoms, there are plenty of options out there.
Watch what you eat during your period and check for positive or negative results, then adjust your routine accordingly. Eating smarter can help alleviate various period symptoms.
Switch out saturated animal fats for healthier low doses of fats such as nuts and olive oil. Low-fat diets can decrease overall inflammation in the body!
BOOST IRON LEVELS
When we menstruate, blood loss can lead to lower iron levels, resulting in fatigue. For great sources of natural iron, try fish, dark leafy greens, and beans.
TRY TO AVOID
Dairy products (can worsen bloating and cramps, but if you must, go for low-fat or fat-free), coffee (constricts blood vessels and could cause uterus to tighten), added sugar (is an inflammatory and increases cramping—opt for fruit!), large amounts of red meat (high in acid that produces prostaglandins that cause cramps), overly salty foods (increases water retention and bloating).
You may not be in the state of mind to do anything (let alone work out), but exercise and physical activity can do your body good in more ways than one.
BENEFIT FROM GOOD CIRCULATION
Physical activity will encourage blood circulation and get blood flow to all the parts of your body that might feel the worst from your period.
GET THOSE ENDORPHINS GOING
Exercising leads to the release of endorphins, chemicals that interact with your brain’s receptors, triggering a positive feeling and reducing the feeling of pain.
DO WHAT’S BEST FOR YOU!
Don’t force yourself to do more than you think your body can handle. Even moderate exercises and physical activity are better than just sitting around.
Try a simple yoga routine, go for a brisk walk, or a jog. When you become comfortable with exercising on your period, you can begin to increase the intensity of your workout if you choose.
Nutrient deficiency in your body needs can worsen your period symptoms in different ways. There are a variety of supplements and vitamins that can kickstart your physical and mental health, especially during that time of the month. Always check the care and warning labels on any vitamins/supplements and consult your doctor to make sure it’s safe for your consumption; many supplements have contraindications.
Omega 3 Fatty Acids and fish oil supplements has been found to decrease inflammation and bloating, and reduce other symptoms of PMS such as depression and anxiety.
Vitamin C helps with absorption of iron, a nutrient which levels decrease or are lost during menstruation.
Magnesium in the diet, through food or a supplement, regulates muscle and nerve functions in the uterus and reduces prostaglandins, which cause cramping.
Calcium provides bone and muscle support, helps lower PMS symptoms like moodiness, and helps with fatigue.
One of the easiest and most accessible things you can do to help with your period pain is to apply a heat pad to the affected area. Using a heat pad has been studied to have comparably effective results as taken ibuprofen, helping loosen tense muscles and increase blood flow.
You can find microwavable heat pads (herb or grain filled cloth heat pads), hot water bottles, chemical or electrical heating pads are your local convenience store or pharmacy.