Relieve painful periods naturally: our best tips

Each month, you dreadthe arrival of your period, between cramps, fatigue, and mood swings, this is usual for us women, but it is notnever a pleasant momentfor all that. 

The good news is that there aresolutions to naturally relieve menstrual cramps. 💪
So, rest assured, we are going to share our best with you tips to relieve your painful periodswithout necessarily taking medication!

There are simple, effective, and natural methods to help you feel better during this time. 🤗

Reminder: what are the rules?

Before talking to you about thetips to relieve menstrual cramps, a reminder of what it is never hurts. 😉

Each month, yourbody prepares for a possible pregnancy . Your hormones then activate, your uterus builds a wall called the endometrium to receive an ovum . If it is not fertilized, this mucous membrane is shed: these are the rules. 🩸

During the rules , many women feel the physical and emotional symptomsdifferent, such as pelvic pain, bloating, intense fatigue, cramps, headaches, or mood changes.
These signs are related to hormonal changes and uterine contractions to expel the endometrium. And for some women, therules are particularly painful. 

But don't panic, there arenatural solutionsto alleviate these symptoms! We will give you our best methods to relieve your menstrual pain and discover why they are effective: 

• Sleep
• Food
• Physical activity
• The heat
• Stress Management

Don't forget that if your pain is very intense or prevent you from living peacefully, it is not normal. It is necessary to talk about it and consult a doctor. 😊

Sleep: Your Best Ally Against Menstrual Pain

When you have yourrules , one of the The most effective and natural remedy is sleep.🌙
And yes, onegood night's sleep can really make the difference on menstrual cramps, mood, and energy ! 

But why is sleep so important during menstruation?

During themenstrual cycle, the body undergoes realhormonal changes.
Estrogen and progesterone drop just before and during menstruation. This hormonal decrease then affects your sleep by reducing the production of melatonin (the sleep hormone), increasing your sensitivity to pain, and making sleep lighter and therefore less restorative.
As a result, when you sleep poorly, your body produces more cortisol: the stress hormone.
An excess of cortisol increases inflammation and promotes emotional fatigue. 😖

If yousleep well during your period, The contractions of your uterus will be less painful because your muscles are more relaxed.

In short,during your period , your body needs to more sleepas usual to repair itself andrelieve muscle tension and the emotions!

And because a good night's sleep isn't everything, what you put inyour plate also plays a key role , let's see why. 😊

Adopt an anti-inflammatory diet to better manage your period

After sleep, know thatyour dietn can really soothe your pain during your period . 🍽️
And yes, what you eat affects your cramps, mood swings, bloating, and even your fatigue!

Diet to relieve pain, it's possible:

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What to eat during your period?

To begin with, it is important to understand why diet influences menstrual pain.

During menstruation, the body produces prostaglandins: substances responsible for theuterine contractions. The more prostaglandins there are, the more the pain is intense. 

However, somefoods promote inflammation and the intensity of these pains, while others have somenatural anti-inflammatory effects. 

It is therefore by adopting a suitable food that you will be able tonaturally reduce your menstrual pain.💪

But then, what exactly should you eat? 

Your best pain relief allies during your period will be: 

• Omega-3s : fatty fish such as salmon, sardines, mackerel, walnut seeds for example.
  They goreduce inflammationand thereprostaglandin productionharmful.
• Magnesium : found in almonds, avocados, spinach, or bananas.
  They help torelax the uterine musclesand therefore reduce cramps.
• Fibers : fresh fruits, green vegetables, legumes, or whole grains.
  They facilitate the elimination of excess estrogens, aid digestion,limiting bloatingand the pains .
• The antioxidants : red fruits, berries, or colorful vegetables.
  They help to soothe inflammations.

Don't hesitate to adapt your recipes according to your tastes and your pains!

There are still somefoods to limit during your period (or just before) like the refined sugar, found in pastries, sodas, or candies.
But also thevery salty foods(chips, ready meals) ;alcohol as well as coffee or tea which promote water retention.
These foods increase inflammation and worsen cramps and mood swings. 😖

Here are somesimple tips for eating better during your period: 

• Prepare your meals in advance
• Load up on green vegetables at dinner to boost your intake of magnesium, fiber, and reduce constipation
• Try an anti-inflammatory soup (sweet potato, ginger, turmeric, or lentils)

No need to be perfect or completely change your diet, every small adjustment counts and can make a difference! ✅

And if eating well already helps you ease the pain, there are other solutions like physical activity.

Move to relieve menstrual pain

Physical activity has a lot of benefits for the body and even during menstruation.
Unlike popular belief,move during your period is ideal for relieve menstrual pain.🏃‍♀️

We explain why! 

During menstruation, the body produces contractions to expel the endometrium. These can become painful due to prostaglandins (inflammatory molecules).

The sport then naturally helps relieve this. It stimulates the endorphin production(hormones of happiness), which act asnatural pain relievers.Physical activity promotes abetter blood circulation , which reduces tension in the pelvis and relieves pain. Beyond that, it limits stresswhich itself worsens menstrual pain.

Moving during your period is therefore an effective and natural way to regain relief and good mood ☀️

But be careful, no need to sign up for a marathon or an intense bootcamp!
The important thing is to chooseThe activity that suits you and relieves you. 

If you have no ideas or if you want to try new sports, here are some examples of recommended sports to practice during your period: 

• Yoga:relieves pain through pelvic stretches, slow breathing, and relaxation postures
• The brisk walk: activates circulation and like all sports: releases endorphins
• Swimming: Floating naturally soothes lower back and pelvic pain
• Pilates:gently strengthens the abdominal belt

Avoid very intense sportslike CrossFit or long-distance running duringthe first days of menstruation,if you feel a lot of pain or fatigue. 🤗

Discover more:

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Can you exercise during your period?

Heat to soothe menstrual cramps

Let's now talk about anatural remedyjust as effective and simple: theheat.

Apply fromwarm on his/her belly is one of the most methods quick to relieve menstrual pain. 

But why does heat relieve menstrual cramps?

As you know, these are theprostaglandins that increase inflammationand cause cramps. The heat will act on menstrual pain,because itdilates blood vessels , which increases the oxygen supply to the tissues.

In addition, the heatallows to relax the muscles of the uterus, which reduces painful spasms. Heat also stimulates the release endorphins: hormonesnatural pain relievers.🌱

Did you know that, according to astudyPublished in the Journal of Physiotherapy (in 2012), heat is as effective as an oral anti-inflammatory (in the form of medication, such as Ibuprofen) for relieving menstrual pain.

How to effectively use heat to relieve menstrual cramps?

Yes, there heat helps to relieve painful periods , but then how to apply it?

There are several options to enjoy the benefits of heat. 😊

• The dry hot water bottle: made from natural seeds (cherry pits, flax, wheat), easy to heat in the microwave in 2 minutes and therefore ideal for unpredictable cramps, as it is a quick and convenient solution!
  Lavender hot water bottles soothe pain more because they are made of natural relaxants that help calm the nervous system and relax muscles, including the uterus.
  Our favorite models available atNature & Discovery. 

• The hot water bottle:a longer method (the water must simmer) but it retains heat longer 💪 Be careful not to overfill the hot water bottle to avoid burning yourself.
• Hot compresses or heating patches:excellent for continuous relief, whether sitting or lying down.
• The hot bath: relaxes the whole body and improves circulation, it also helps to soothe emotional and nervous tensions. Taking a hot bath just before sleeping promotes falling asleep!

And don't forget: It's better to use the warmth from the first pain rather than waiting for the crisis to become too intense. 🔥

Applying heat is good, but calm the mind is just as important and more difficult! And that's where our next tip comes in. 🤗

Managing Stress to Relieve Menstrual Pain

Stress and anxiety worsen many symptoms of thepainful periods.

This is a crucial point often overlooked, because yes, stress and menstrual pain are closely linked! You are not the only one to feel this inner tension during your menstrual cycle. 🌸

So no panic, there arenatural solutions to manage stressto help alleviate certain pains during menstruation. During menstruation, the body is more sensitive toemotional variations, which explains the link between stress and menstrual pain.

Indeed, the decrease in estrogen and progesterone disrupts the nervous balance and the cortisol level (the stress hormone) rises if you you feel stressed or irritated. 

But then, what is the impact of a high cortisol level?

This will amplify the perception of pain, worsen cramps, promote inflammation in the body, and disrupt sleep (which perpetuates the vicious cycle).

In short, The more stressed you are, the more menstrual pain will intensify.

That's why learning to manage your stress can really help you live better through your period. 🩸

No need to become a relaxation pro overnight!

A few simple little rituals can make a difference: 

Cardiac coherence (in just 3 minutes):

A very effective breathing technique for regulate the nervous systemin a few minutes.

Result: decrease in cortisol levels, muscle relaxation, and mental calmness.

Meditation:

Sit comfortably, close your eyes, and focus solely on your breathing for a few minutes.

This simple practicereduces anxiety, soothes hyperactivityand reduces the sensation of pain.

Walking in nature:

Just 15 minutes of walking in a park, forest, or by the water is enough torecharge the batteries.

The ions present in nature (trees, water) help toreduce stress naturally . 🌱

There are other quick tips forreduce stress during menstruation(limit mental overload, plan regular breaks). But above all, be kind to yourself, it’s okay if you’re more tired or more sensitive: it’s normal. 💕

We have seen it, from the natural solutionsto help you to better live through the menstrual period : it exists! Sometimes, it only takes a few simple actions to regain comfort, energy, and well-being. 

You are not the only one experiencing theseuncomfortable sensations It happens to all of us. Remember, your body works for you, not against you. Learning to listen to it, respect it, and support it is already a huge step. towards menstrual well-being . 🌸

And if despite all these natural tips, the pain remains too intense, do not hesitate to talk about it with those around you and consult a healthcare professional to find solutions tailored to your body!