Period pain is something every woman can resonate with to some degree. Whether you have mild discomfort or even debilitating pain that may interfere with your daily activities, period pain relief is something we all seek at some other stage in our menstrual cycles.
Given the shared nature of menstrual cramps, there is no shortage of advice on how to ease the pain and various home remedies to deal with the symptoms. However, not all advice is entirely accurate. There are essentially some myths and some facts when it comes to period pain relief.
The topic is something that needs addressing to separate myths such as a cure for period pain, what truthfully provides period pain relief, such as heat pads for period pain, and medications, in contrast to what is scientific.
So, let us explore some of the facts and myths of period pain relief that are accumulating and uncover some proven strategies for managing cramps and symptoms.
Period Pain: What Really Happens to Our Bodies?
Every woman goes through a stage in their menstrual cycle where they have what is referred to as a period. When pregnancy does not occur during this stage, the uterus muscle contracts to shed its lining, usually triggered by a substance or hormone called prostaglandins.
Your prostaglandin levels cause contractions and cramps; the higher your levels, the more severe the cramps.
For most women, menstrual cramps are moderate, causing a dull or throbbing pain in the lower abdomen and lower back. However, there are a few women who experience more severe cramps that radiate to the lower back and even the thighs, which is usually a much sharper and debilitating pain. Some women also experience heavier bleeding than others.
Besides cramps and bleeding, there are a few other symptoms associated with your period:
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Bloating.
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Digestive issues.
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Breast tenderness.
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Acne Outbreaks.
Nausea. -
Fatigue.
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Headaches.
Understanding what your body goes through during your period will help you determine which period pain relief methods actually work and which are just a myth.
Period Pain Relief: Fact or Myth
The following are a few debunked theories regarding period pain, as well as a few well-known facts that genuinely help to relieve period pain.
1. Fact: Taking Pain Medication Before Your Period Pain Works Better
Many individuals believe that taking pain medication when the cramps start will immediately relieve pain. However, in reality, taking medication, especially NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen or naproxen, works much better when taken before cramps start or become severe.
These medications work by blocking prostaglandin production and reducing the pain, intensity and duration of menstrual cramps. Furthermore, no medication is a cure for period pain, and it is basically a substance that reduces and relieves the symptoms.
Thus, next time you feel your menstrual cramps coming on, take pain medication before the symptoms progress, at the first signs of discomfort. This will prevent the pain from becoming overwhelming and is much better than trying to treat the pain when it peaks.
2. Myth: The Best Thing to Do is Rest and Avoid Movement
Though your natural instinct is to curl up in a ball with a warm blanket and sleep, it is not the best solution for easing menstrual cramps either. The fact is you will typically feel less pain and discomfort with light exercise or movement than remaining stationary.
Exercise releases endorphins,, natural pain and stress relievers, ultimately boosting your glum moo and reducing pain. Furthermore, gentle activities such as walking, yoga or stretching ease the cramps because they improve blood circulation and relax muscles.
While lying in bed may seem like the best solution when dealing with period pain, physical activity can actually help reduce discomfort. Exercise releases endorphins, which are natural pain relievers that boost mood and reduce stress.
Engaging in gentle activities like walking, yoga, or stretching can ease cramps by improving blood circulation and relaxing muscles.
3. Myth: Eating Certain Foods Causes More Cramps
It's a pretty common myth to hear that consuming caffeine, spicy food, or even chocolate causes painful periods or menstrual cramps. However, this is not entirely true, and no food essentially causes painful menstrual cramps as such. However, they contribute to other symptoms.
Certain foods contribute to symptoms such as bloating, nausea, dehydration and digestive discomfort, which could lead to more painful cramps and exacerbated symptoms. Then again, foods that could increase inflammation, such as spicy food, alcohol, processed foods and caffeine, could have an effect, and you should try to avoid them.
Focusing on eating a balanced diet with more anti-inflammatory foods can minimise period discomfort and symptoms.
Here are a few foods that contribute to period pain discomfort relief:
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Whole Grains.
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Leafy Greens.
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Nuts.
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Fatty fish.
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Fresh fruit and vegetables.
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Probiotics such as yoghurt.
5. Myth: Using a Menstrual Cup Reduces Cramps
A menstrual cup is an alternative, eco-friendly, and more cost-effective sanitary method for menstrual periods only. However, it has no effect on any of your menstrual symptoms. The menstrual cup acts similar to a tampon. Thus, rather than absorbing the blood, it holds the blood in the cup, and it is reusable.
There is no scientific evidence proving that a menstrual cup provides period pain relief or reduces any of the symptoms, even though some people swear by it. Prostaglandins and uterine muscle contractions causes cramps, not by the period protection method you use.
With that said, menstrual cups offer many other benefits:
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They reduce exposure to chemicals found in sanitary pads and tampons.
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They are reusable and thus cost-effective.
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They are eco-friendly.
6. Fact: Heat Pads for Period Pain Offer Effective Relief
It is a scientific fact that heat helps to relieve period pain. Heat pads for period pain are an effective method to relieve menstrual cramps.
There are Four reasons why heat works so effectively:
1. It Relaxes Your Muscles
Heat therapy ideally helps to relax muscles and does the same for your uterus, which is responsible for menstrual cramps. During menstruation, your uterine muscles contract to expel their lining, which leads to moderate or severe menstrual cramp pain.
The heat of the pad helps relax the smooth muscle tissue of your uterus, reducing the intensity of these cramps and alleviating the discomfort.
2. It Improves Blood Flow
Applying heat to your abdomen and lower back increases blood flow to these areas. The enhanced blood circulation delivers more oxygen and nutrients to tissues and removes any waste products contributing to pain.
Thus, better blood circulation reduces inflammation and substances that exacerbate inflammation. Similarly, increased blood circulation reduces muscle tension, contributing to pain during menstruation.
3. Pain Gate Control Theory
Another theory, known as the "gate control theory," of pain, suggests that when non-painful external stimuli such as heat are used, they interfere with the brain's processing of pain signals, reducing pain sensation. Thus, the heat also has a soothing and relaxing effect.
The heating pad stimulates your skin's sensory receptors and helps block pain signals from reaching your brain.
4. It Helps to Release Endorphins.
The body closely links its release of endorphins, natural painkillers, to heat application. Endorphins are happy hormones released by the body to relieve pain and improve overall well-being and mood.
7. Myth: Ice Packs for Period Pain
While the theory of ice therapy does numb pain, it does not provide effective period pain relief. Heat Pads for period pain are much more effective, especially if you look at the origin of the menstrual pain itself.
Heat is much more effective because the contractions of your uterine muscle primarily cause period pain. Heat helps to soothe and relax muscles, whereas cold therapy may conversely tense them. Cold therapy similarly only temporarily reduces the symptoms of inflammation, while heat and massage therapy often provide more lasting effects.
So, while ice packs can numb the pain, the relief is temporary and could seem quite uncomfortable, not providing the same soothing effect as heat.
Is There a Cure for Period Pain?
Another myth, and a question often asked, is whether there is a cure for period pain. The answer here is unfortunately no, there is no solid cure for period pain.
However, many period pain relief methods and strategies truly work for the symptoms and menstrual cramps.
Here are a few tried and tested methods to help relieve period pain effectively:
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Over the counter, anti-inflammatory pain relief medication such as ibuprofen and naproxen.
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Heat pads for period pain relief and heat therapy.
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A warm bath.
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Regular light exercise to release endorphins and movement during your period.
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Managing stress levels.
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Incorporating anti-inflammatory foods and reducing caffeine, alcohol and processed food consumption.
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Proper Hydration to prevent bloating and discomfort.
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Contraceptive Medication.
Alternative Therapies
Some individuals find relief in alternative methods, such as acupuncture or herbal supplements, including Vitamin B6, which is linked to reducing cramping. Studies show that certain essential oils reduce pain when applied topically or ingested.
However, in extreme cases, seeking advice from a medical professional is always best.
Final Thoughts
There are countless myths surrounding period cramps and pain relief methods, however when you separate the truth from the myths, you can easily manage your menstrual cramps more effectively.
By fully understanding what actually works, you can implement more effective strategies, such as heat pads for period pain, non-prescription medication, and light exercise. Keep in mind, though, that there is never a one-size-fits-all cure, and every woman's experience and pain relief strategies differ.
Hopefully, next time someone tells you a period pain relief myth, you know what the facts are and what truly works for effective relief.
