The monthly cycle is something all females go through from menarche to menopause. We all experience varying degrees of common symptoms like cramps, heavy breast, bloating nausea, loss of appetite, indigestion, etc. For some ladies, these symptoms are low/mild and for others these may be exaggerated. It is a part of our lives and we all have devised ways to deal with them. Food and exercise plays an important role in alleviating these symptoms to some extent.

First let’s understand about menstrual pain. Menstrual pain is characterised by cramps, which may be mild or severe in nature. The pains occur due to contractions in the womb muscles resulting in discomfort that may range from mild to extreme. Period pains might typically begin from the first day of the period and could last for a day or two. Serious pain and heavy bleeding should be investigated by a doctor, but low level discomfort can be avoided by making a number of diet and lifestyle changes.

A healthy lifestyle, 365 days a year, will help reduce the severity and may be even prevent acute period pains, so eat healthy and exercise daily. A healthy balanced diet with adequate hydration and nutrients is the strategy to follow during the periods. Diet and exercise bring a variety of health benefits and also helps in improving your experience of having periods.
Period pains can be regulated by following the below diet and exercise tips.

For healthy and comfortable periods your diet plan must include the following:

1. Whole Grains – whole grains like whole wheat, oats and brown rice are a good choice. These provide fiber which prevent constipation and are also rich sources of B Vitamins and antioxidants.

2. Low fat milk - preferably, curd (or even lassi) is a must. Indigestion is a problem so taking milk in the form of curd will help by adding probiotics and the calcium will help the cramps. Lassi will add to hydration, which is of prime importance.

3. Healthy Proteins – proteins from legumes, nuts, seeds, especially flax and chia seeds and salmon provide omega-3 and help because proteins are needed to make up for the blood loss.

4.Lots of Vegetables – especially the green leafy ones add fiber and provide iron to make up for the blood loss. Vegetables also provide important antioxidants to the body stress-free during periods.

5. Fruits – They add vitamins and anti-oxidants. Whole fruits are better than juices as the latter may lead to bloating because of excess sugar and deleted fiber. Juices like fresh lemon water and coconut water are good for keeping the body hydrated.

6. Power of Superfoods – While superfoods such as ginger can help reduce the blood loss in case of heavy menstrual flow, adding spices such as cinnamon in the form of toppings or using it along with your green tea, too can help you beat the pain down there.

After having a healthy and well balanced diet it is very important for you to do some amount of physical movement.

1. Do Yoga –
In order to have a good flow and painless periods, you should do yoga regularly. Some basic postures of Surya Namaskar are believed to be very helpful. The first one is Bhujangasana (cobra pose), second the Vajrasana (diamond pose) and the third one Dhanurasana (bow pose). These poses are known for improving blood circulation and also assist in improving the functionality of your reproductive organs. These are most effective when they are done on a regular basis. These stances help in reducing pain and you will not have to deal with cramps.

2. Engage in Physical Activity –
Replace pain-killers with physical activities, for example slow paced walking or some stretches. It helps in reducing pressure around the lower parts of your body. Studies have shown that regular exercise (atleast three times a week) also reduces the use of pain killing drugs for period pain and absence from work and/or school when compared to doing no exercise.

So ladies, if you are one of those who have to deal with cramps and painful periods, you can follow these tips and have a healthy and less painful period and it will not seem like a problem anymore.