1. Massage Away the Pain
Have a relaxing massage, at a salon or health club. A massage alleviates cramping especially in the lower back. Get a light massage like manual lymph drainage at least a week before your period. If you have a massage during your period, tell the therapist to avoid the abdominal area, as this will increase blood flow. Reflexology, or foot massage, focuses on pressure points on the soles of the feet. Apply the right amount of force to pressure points for the lymphatic system or pituitary glands to provide relief for cramps.
2. Eat More to Relieve Cramps
Eat several small meals a day during your period to relieve cramps. Avoid heavy foods and banish salty foods from the menu. Refrain from drinking alcohol, including wine, until your period ends. Lay off caffeine in coffee, energy drinks and cola and opt for ginger or cinnamon tea and orange juice instead. Drink milk to increase intake of calcium and vitamin D, which boost muscle function. Sprinkle parsley on your salad, or eat blackberries and pineapple to ease menstrual cramps.
3. Open the Medicine Cabinet
Since birth control pills stop ovulation, they also control the severity of menstrual cramps associated with it. If you can't take the pill, over the counter pain relievers like Tylenol or Aleve are effective. Avoid aspirin, however, if you're under 20 years old since it can cause Reye's Syndrome, a disease that affects the brain and liver. Older women can take aspirin, but it's not as effective as ibuprofen (Advil) or acetaminophen (Tylenol).
4. Move Around to Banish Cramps
Implement a month long exercise routine, and that includes your period. Set aside a few minutes to walk or do yoga, even during your heavy flow days. Exercising during your period raises beta-endorphins which combat pain, so even a few light leg raises or a few minutes on the exercise bike can reduce muscle pain.
5. Relax and Relieve
Bust stress to bust cramps. Get enough sleep and meditate every day. Take a long lukewarm bath using oils or bubble baths containing lavender or chamomile, nature's relaxants. Drinking chamomile teas also relaxes frayed nerves, Use a heating pad under thighs for heavy cramps, and practice deep breathing exercises like Hatha yoga's "Complete Breath."
