Period pain, or menstrual cramps, can be uncomfortable and sometimes interfere with daily activities. The good news is that certain foods, sleep positions, and exercises can help ease this pain naturally. Let’s break down each one.
Foods That Help with Period Pain
Eating the right foods can make a big difference during your period. Some foods help reduce inflammation and relax your muscles, which can ease cramps.
- Leafy greens – Spinach, kale, and broccoli are rich in magnesium and calcium, which help reduce muscle cramps.
- Fruits – Bananas, oranges, and berries provide vitamins and potassium, which help reduce bloating and pain.
- Fatty fish – Salmon and sardines contain omega-3 fatty acids that fight inflammation and relax the uterus.
- Nuts and seeds – Almonds, flaxseeds, and walnuts provide magnesium and healthy fats that ease cramps.
- Dark chocolate – In moderation, it boosts serotonin levels and provides magnesium, helping you feel better both physically and emotionally.
- Herbal teas – Chamomile, ginger, and peppermint tea help reduce cramps and relax your body.
Avoid salty, sugary, and processed foods, as they can increase bloating and discomfort.
Best Sleep Positions for Period Pain
How you sleep can also affect how you feel during your period. Some positions reduce pressure on your abdominal muscles and lower back.
- Fetal position – Curling up on your side with your knees pulled toward your chest is one of the best positions. It helps relax the abdominal muscles and reduces cramping.
- Sleeping on your back with a pillow under your knees – This position supports the spine and reduces lower back pain.
- Avoid sleeping on your stomach – This can put pressure on your uterus and make cramps worse.
Try to get 7–9 hours of sleep and create a calm, comfortable sleeping environment.
Exercises That Relieve Period Cramps
You might not feel like moving much when you have cramps, but light to moderate exercise can actually help relieve the pain by increasing blood flow and releasing endorphins.
- Walking – A gentle walk can help improve circulation and ease cramps.
- Yoga – Poses like Child’s Pose, Cat-Cow, and Supine Twist gently stretch the lower back and abdomen.
- Stretching – Light stretching relaxes muscles and reduces tension in the lower body.
- Swimming or water aerobics – These low-impact exercises are easy on the joints and help relax the body.
- Breathing exercises and meditation – Deep breathing reduces stress, which can make cramps feel less intense.
Avoid heavy workouts if you feel too tired or weak. Listen to your body and do what feels comfortable.
