Did you know that exercises for period pain can lead to an extra boost of endorphins? (natural feel good chemicals) When you move your body, it helps increase blood flow and releases tension in the muscles, which provides relief from those pesky cramps.
Period cramps, also known as dysmenorrhea, are a common symptom experienced by many women who menstruate. Period cramps can range from mild to severe and are often felt in the lower abdomen or pelvis. Other symptoms of period cramps include backache, headache, nausea, and fatigue.
Therefore, going forward with the blog, you will have the list of 10 best exercises that will relieve your period pain and healthy foods that you can have in your diet to ease your period cramps.
What Are The Causes Of Period Cramps?
The common causes of period cramps are often related to the natural processes of the menstrual cycle. According to research from NIH, 84% of young women experience menstrual pain. So, here are some common causes:
- Uterine Contractions: The uterus contracts to help shed its lining during menstruation. Prostaglandin (hormone like substance) causes uterine contraction. The painful contractions increase with higher levels of prostaglandins.
- Genetics: There may be a genetic component to the severity of menstrual cramps. If your mother or sisters experience significant period pain, you may be more likely to as well.
- Age: Younger individuals, especially teenagers, may experience more intense period cramps as their bodies adjust to the hormonal changes during menstruation. Cramps often become less severe with age and after childbirth.
- Lifestyle: Poor lifestyle habits, such as a lack of exercise, smoking, or a diet high in caffeine and sugar, can contribute to more intense period cramps.
- Stress: It is always questionable that does stress affects periods. So, yes stress can increase menstrual symptoms, including cramps. High stress levels can lead to increased muscle tension and discomfort.
10 Best Exercises To Relieve Period Pain
Exercise can be a helpful way to alleviate menstrual cramps and period pain for some individuals. However, it’s important to note that the effectiveness of exercise can vary from person to person. Here are some exercises that may help reduce period pain:
Yoga Exercises For Period Pain Relief
Yoga asanas are one of the home remedies for period pain. Practicing these yoga asanas will help to reduce muscle tension and improve the blood flow to the reproductive organs.
1. Child’s Pose (Balasana)
How to do it:
- Firstly, start on your hands and knees.
- Then, sit back on your heels. Now extend your arms forward.
- Allow your lower back to relax, rest your forehead on the mat, and hold for several breaths.
2. Cat-Cow Pose (Marjaryasana-Bitilasana):
How to do it:
- Begin on your hands and knees.
- Then, inhale, arch your back, and lift your head (Cow Pose).
- On exhale, round your back and tuck your chin (Cat Pose).
- Flow between these two positions for several breaths.
3. Supine Twist (Supta Matsyendrasana):
How to do it:
- To begin with, lie on your back, then bend your knees, and let them fall to one side.
- Now, extend your arms in a T-shape and turn your head in the opposite direction to the knees.
- Hold the twist, then switch to the other side.
4. Supine Bound Angle Pose (Supta Baddha Konasana):
How to do it:
- Lie on your back, bringing the soles of your feet together and allowing your knees to fall to the sides.
- You can place your hands on your belly or extend your arms sideways.
- Then, hold the pose while breathing deeply to open your hips.
5. Happy Baby Pose (Ananda Balasana):
How to do it:
- To begin with lie on your back. Now bend your knees, and grab the outside edges of your feet.
- Bring your knees toward your armpits while keeping your back on the mat.
- Rock gently from side to side.
6. Seated Forward Bend (Paschimottanasana):
How to do it:
- First, sit with your legs extended forward.
- Hinge at your hips and try to reach forward toward your toes.
- While focusing on deep breaths and relaxing your lower back, hold the stretch.
Other Exercises For Period Pain Relief
These other exercises include gentle stretches and breathing techniques that will help you ease your period cramps.
1. Pelvic Tilts:
How to do it:
- To begin with, lie on your back with your knees bent and keep your feet flat on the floor.
- Then, inhale and tilt your pelvis upward, pressing your lower back into the floor.
- Finally, exhale and release. Repeat for several breaths.
2. Diaphragmatic Breathing:
How to do it:
- To begin with, sit or lie down in a comfortable position.
- Allow your diaphragm to expand by inhaling deeply with your nose.
- Exhale slowly through your mouth and focus on relaxing your abdominal muscles.
- Repeat it for 5-10 minutes.
3. 4-7-8 Breathing (Relaxing Breath):
How to do it:
- Firstly, start with inhaling quietly through your nose to a count of 4.
- Then, hold your breath for 7 counts.
- Exhale completely through your mouth for 8 counts.
- Furthermore, repeat this cycle for 4 breaths, you can gradually increase the counts as you become more comfortable.
4. Butterfly Stretch:
How to do it:
- To begin with, sit with your back straight. Then, bring the soles of your feet together.
- Now, hold your feet with your hands, and gently press your knees toward the floor.
- Try to hold the stretch for 30 seconds to 1 minute while breathing deeply.
Top 10 Foods That Will Help With Period Pain
What should we eat during periods that can reduce pain and discomfort? Well, certain foods can help reduce menstrual cramps by providing essential nutrients and reducing inflammation. Try including these healthy foods in your diet apart from doing exercises for period pain:
- Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties and may help reduce menstrual pain.
- Leafy Greens: Kale, spinach, and Swiss chard are high in magnesium, which can help relax muscles and alleviate cramps.
- Bananas: Bananas are a good source of potassium, which can help balance electrolytes and reduce bloating.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, as well as chia seeds offer magnesium and omega-3 fatty acids, which have anti-inflammatory effects.
- Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, potentially helping to combat inflammation and reduce pain.
- Dark Chocolate (70% cocoa or higher): Dark chocolate contains magnesium also it may have mood-enhancing effects, providing relief from emotional symptoms.
- Ginger And Turmeric: Ginger has anti-inflammatory properties and can help alleviate pain. Consider ginger tea or adding fresh ginger to your meals. Turmeric contains curcumin, a natural anti-inflammatory compound. Add turmeric to your cooking or try it in a warm beverage.
- Water: Staying hydrated is crucial. Water helps reduce bloating and supports overall well-being during your period.
- Chamomile Tea: Chamomile tea has calming properties and may help relax muscles, providing relief from cramps.
- Pineapple: Pineapple contains bromelain, an enzyme with anti-inflammatory properties that may help reduce cramping.
A Word From Fitelo On Exercises For Period Pain
Knowing that your body naturally contracts during periods and that this can cause discomfort is the first step. But how to reduce period pain?
You can reduce the pain by doing simple exercises like yoga, stretching, and breathing exercises, you can actually help your body feel less crampy. Moreover, eating certain foods, like fish, nuts, and yummy dark chocolate, will give you strength to deal with period cramps.
So, next time you’re feeling those period blues, remember you have some tricks from us. You’ve got this!
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Shraddha is a teacher by profession and was struggling with her stuck weight. After she approached us, we customized a diet plan for her that included cheat meals too. Due to her dedication and our continuous effort, she was able to lose 20 kg in just 120 days.
Frequently Asked Questions
Can Exercises For Period Pain Really Help?
Yes, exercise can be effective in reducing period pain. Moreover, activities like yoga, stretching, and breathing exercises can help relax muscles and reduce cramps.
Which Exercise Is Best For Periods Pain Relief?
Gentle exercises such as yoga, walking, and breathing exercises are beneficial. Additionally, stretching and low-impact activities can help ease muscle tension.
How Soon Should I Start Exercising To Reduce Cramps?
Engaging in regular exercise throughout your menstrual cycle is beneficial. However, incorporating more targeted exercises a few days before and during your period may provide additional relief.
Can High-Intensity Workouts Worsen Period Pain?
High-intensity workouts may not be suitable for everyone. Moreover, it’s essential to listen to your body, and if high-intensity exercises increase discomfort, choose gentler activities like walking or yoga.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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