Almost every one of us women has experienced painful periods at some point, particularly in the early years after hitting puberty. It has gotten better for some, but many of us still struggle with menstrual pain every month. It gets all the more cumbersome when the pain is blinding and affects our daily productivity.

The technical word for painful periods is dysmenorrhea and it happens due to uterine contractions to shed lining. This can be of two types – primary dysmenorrhea is what we experience around puberty. Some women also have heavy flow during this time. Typically, this type of pain lasts for a day or two or through the course of the period and passes. While the pain is discomforting, it is not crippling and as we grow older, it is easier to manage.

Secondary dysmenorrhea on the other hand is caused later in life as we reach adulthood and is due to underlying medical conditions like fibroids, endometriosis, adenomyosis, pelvic inflammation, etc. This type of pain is much more severe and depends on the underlying medical condition. Pain is also accompanied by other symptoms like nausea, diarrhea, vomiting, headache and dizziness.

Exercise plays a huge role in managing this kind of pain but it takes time and consistency to achieve it. Focusing on strength training, particularly core strengthening movements when done regularly helps with pain as it improves muscle function. In addition to that, exercise releases endorphins which are happy hormones that help reduce inflammation and stress.

In addition to exercise, we could –

• Use a heat pad after a warm bath for comfort
• Use anti-inflammatory meds or contraceptives under a doctor’s supervision
• Focus on good quality sleep, particularly before and during period
• Eat frequently but eat light food during this time
• Avoid junk food
• Ensure good micronutrient intake in the form of variety of fruits and vegetables

Also, take it easy during periods. We have the rest of the month to achieve our goals, focus on resting well and relax.

Finally, to all the men reading this article, the least you can do is show some empathy when women around you are struggling. I kid you not, periods are painful and a little love and care from you goes a long way!