Experiencing your menstrual cycle often brings to mind one predominant aspect: the discomfort of painful cramps during the initial days, which typically diminish as the flow becomes lighter. If this resonates with you, you are in the right place, as there are several strategies you can employ to alleviate this discomfort. Additionally, certain dietary components can significantly influence your overall experience during menstruation.

For those who endure cramps every month, Mahipal Singh, founder and CEO of Revaa, along with Dr. Madhu Juneja, director of OBGY and IVF at Sahyadri Hospitals Momstory in Hadapsar Annexe, Pune, have shared a comprehensive list of recommendations that can assist in managing your menstrual symptoms effectively.

How to manage menstrual pain better with diet

Mahipal Singh states that minor adjustments to your daily routine can significantly contribute to maintaining a sense of calm and comfort. A nutritious diet rich in fruits, vegetables, and omega-3 fatty acids may alleviate symptoms and minimize discomfort. Additionally, foods abundant in iron, such as leafy greens, almonds, and lentils, along with those high in magnesium, like bananas and dark chocolate, are particularly beneficial for sustaining consistent energy levels.

Foods and drinks to have and avoid during periods

Dr. Madhu Juneja emphasizes that dietary modifications can significantly alleviate discomfort related to menstruation. She states, "Research indicates that a blend of omega-3 fatty acids, along with vitamins E and B1, as well as certain minerals, has been effective in diminishing the severity of menstrual cramps and enhancing flow. Furthermore, increasing water consumption, enjoying herbal teas such as chamomile, and reducing caffeine and alcohol intake, in conjunction with a balanced diet rich in iron and magnesium, can aid in managing cramps and maintaining energy levels."

Moreover, she notes that decreasing sodium and glucose consumption can contribute to the reduction of cramps, stabilization of energy levels, and mitigation of mood fluctuations. Dr Juneja also highlights that vitamin D plays a role in reducing uterine inflammation and has been shown to alleviate period pain. She adds, "Incorporating fruits such as berries, bananas, papaya, watermelon, apples, and figs can help fulfil nutritional requirements."

Be mindful of getting enough rest

Mahipal Singh indicates that insufficient quality sleep is significantly linked to intense menstrual symptoms. He recommends, "Aim for approximately seven to nine hours of restful sleep each night to improve your comfort levels. Despite the heightened stress prevalent in today's fast-paced environment, incorporating short meditation sessions or deep breathing exercises during breaks can effectively reduce tension. It is essential to recognize that your menstrual cycle is not an interruption to your daily activities, but rather a natural component of your strength and overall well-being."

Exercises for different phases of menstrual cycle

Research indicates that engaging in moderate physical activities, such as yoga and stretching, can alleviate menstrual pain by as much as 80 per cent, according to Mahipal Singh. Dr Juneja recommends gentle forms of exercise, including yoga, tai chi, and light walking, to enhance blood circulation and assist in pain relief.

Dr Juneja further notes that specific exercise routines tailored to the various phases of the menstrual cycle can be beneficial. She explains, “In the first half of the menstrual cycle, high-energy activities are most effective during the follicular phase, while the luteal phase is better suited for gentler exercises.” Additionally, advanced pain management methods like acupuncture may serve as effective alternatives to conventional pain medications. By implementing these straightforward and strategic modifications, individuals can attain relief and maintain a sense of control throughout their menstrual cycle.

Additional tips

Dr Juneja recommends the use of aromatic oils in conjunction with massage or acupuncture while advising against the use of cleansers that contain artificial fragrances. She states, "Strategies for pain management, including the application of heat or the use of analgesics, can significantly reduce discomfort. Additionally, wearing comfortable and breathable clothing can enhance physical well-being. Employing relaxation techniques can help mitigate stress and foster a supportive environment for the individual's emotional health."

Furthermore, she emphasizes the importance of regular consultations with a gynaecologist to address any health issues and ensure personal well-being.

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