Period cramps can be the worst. But here's the good news: understanding why they happen and having some solid tricks up your sleeve can actually help you feel better. Let's break it down.

Why Do Cramps Even Happen?

The medical term for period cramps is dysmenorrhea. It describes the feeling of throbbing or cramping in your lower abdomen area. These cramps can occur while you’re on your period or just before. For many people, having cramps just before is a sign that you’ll be getting your period within a couple of days. 

Here's what's actually going on: Every cycle, your body prepares for a potential pregnancy by thickening your uterine lining. When there's no fertilized egg and no pregnancy, your body needs to shed that lining, aka your period.

To make that happen, your body releases hormone-like substances called prostaglandins that trigger your uterus to contract. You feel pain when those muscles contract too tightly and temporarily cut off oxygen to the area. If you already have inflammation in your tissues, your body might produce even more prostaglandins, which means more cramping and pain.

The Two Forms of Period Pain

There are two forms of dysmenorrhea: primary and secondary.

Primary dysmenorrhea occurs commonly among people with periods, and it can be managed easily with pain-relieving medication, supplements, and heat packs.

Secondary dysmenorrhea causes intense pain, as a result of more deep-rooted issues within reproductive organs. Some example are:

• Endometriosis: This is a condition where the tissue begins to grow on the external surface of your uterus. The tissue is similar to the tissue that lines the internal surface of your uterus called your endometrium. During your period, your body will try to expel the external tissue alongside the internal tissue causing intense pain and swelling. 
• Adenomyosis: Similar to endometriosis, adenomyosis describes the process of the endometrium beginning to grow into the uterus muscles. This can also cause the uterus to swell and create intense pain during your period.
• Pelvic Inflammatory Disease: When a bacterial infection is left untreated, it can worsen into PID which can cause pain in the lower abdomen and pain during sex. 

This article focuses on managing primary dysmenorrhea—your regular period cramps. If your pain is unbearable or over-the-counter meds aren't helping, definitely talk to your doctor.

For quick relief, you can try OTC medications like acetaminophen (Tylenol), ibuprofen (Advil), or naproxen (Aleve).

Tips For Cramps

🐟 Eating anti-inflammatory foods

Certain foods are known to fight inflammation, and inflammation is what causes pain. Examples of these foods include: leafy vegetables, fatty fish (salmon & tuna), fruits (specifically berries, cherries, and oranges), olive oil, and tomatoes. Foods that cause inflammation are often ones that are fried, high in sugar or fat, and overall more processed. Following an anti-inflammatory diet can help reduce the number of prostaglandins released during your period, leading to less cramping. 

🦷 Keep your sweet tooth in check

Sugar is an inflammatory food, and eating too much of it can intensify your period pain and cramps. Sugary foods cause sugar highs that temporarily boost your mood, but leave you feeling worse when the sugar wears off. 

🏋 Get moving (even a little)

Many studies have found that exercise, especially low intensity workouts like yoga or walking/jogging, can help manage period pain and overall PMS symptoms. This type of exercise can help reduce some water weight that causes bloating and cramping. Exercise in general also releases endorphins - the “feel-good” hormone. Producing endorphins can help to mask the pain signals in your brain caused by cramping. 

💧 Drink lots of water

Drinking more water, especially hot water, can help relax your muscles and reduce pain. It can also help alleviate bloating, which also contributes to period pain. 

What About the Mood Swings?

Period symptoms are all connected, so when you're dealing with cramps, mood swings usually aren't far behind.

The sugar thing we mentioned? It applies here too. Foods high in refined carbs or sugar spike your blood-sugar levels super fast. Sugar and carbs increase serotonin (the chemical that stabilizes mood and makes you happy), which is why your body craves them when you're feeling low. But these sugar highs don't last. They lead to crashes that leave you feeling worse than before.

You don't need to cut out sugar completely, just try to space it out in smaller amounts to keep your blood sugar consistent and avoid those mood crashes.

When You're at Work or School

We get it: sometimes period pain hits when you're stuck at your desk without access to a heating pad or your favorite comfort foods. Here's what can help: 

• Take OTC pain medication or supplements (NSAIDs like Advil and Motrin help with both pain and mood swings)
• Try magnesium supplements: they can relax muscle contractions by reducing prostaglandin production (just check with your doctor first, since too much can cause muscle weakness)
• Stay super hydrated throughout the day

The Bottom Line

Cramps don't have to control your life. We hope at least one of these tips helps you feel better during your period. And remember, if your cramps are getting worse or nothing seems to help, talk to your doctor. There might be an underlying issue that needs attention.

You're not alone in this. Track your symptoms in the Aavia app so you can spot patterns and have real data to share with your doctor if needed. And if you ever need support or have questions, our community is here for you. 💜