For general period pain, consider this your 101 guide to relieving symptoms and feeling better every month.
What causes period pain?
According to the American College of Obstetricians and Gynecologists, an estimated 50 percent of women who menstruate experience period pain at least one to two days per month. Of course, the intensity varies by person, with some women experiencing manageable cramps or a slight headache, while others struggle to get out of bed. Also known as dysmenorrhea, menstrual pain is caused in part by the release of prostaglandins. These naturally occurring chemicals in the uterine lining cause the uterus muscle and blood vessels to contract, explains Alyssa Dweck, MD, a gynecologist and the host of the Business of the V podcast. “Uterine muscular contractions occur intermittently before and during flow, and aid in the expulsion of the thickened uterine lining that forms and sheds if pregnancy does not occur,” she explains. When these contractions occur, blood flow is interrupted, resulting in pain. You also may experience period pain if you have an underlying condition, including uterine fibroids, ovarian cysts, endometriosis, or an infection. In short: During this monthly occurrence, your hormones are raised, which can cause a slew of uncomfortable symptoms that pass once your period has finished.
How to Relieve 4 Painful Period Symptoms
Nope, you don’t have to sit and suffer throughout your period aches and pains. Menstrual cycles can be more comfortable—or at least more bearable—with a few changes in your diet and daily habits. Here, experts share their most effective at-home remedies, symptom-by-symptom. Breast tenderness is caused by a combination of inflammation, excess estrogen, and an imbalance in the ratio of sodium to potassium in the body, explains Dana Bruck, LAc, MSTCM, the co-founder of OVA MOON. To find relief, start by ensuring you’re getting enough iodine, increasing your water intake, and loading up on potassium-rich foods. “Iodine helps promote healthy estrogen metabolism and down-regulates estrogen receptors, which is important because excess estrogen is the main culprit of breast tenderness,” Bruck says. Foods rich in iodine include seaweed and seafood, while broccoli, spinach, bananas, and citrus load you with potassium. Another helpful tip is to change up the bra you wear during your period to be more supportive and minimize mobility, Dr. Dweck recommends. RELATED: 4 Pressure Points That Can Quickly Soothe a Headache
