Ugh! That time of the month again...

Cramping, bloating, mood swings, lower back pain, headache, fatigue, heavy bleeding - “This ‘natural process’ is our passage into womanhood? Seriously? Why can’t I just be a boy!?” (Yes that’s me complaining every 28 days, while being curled up in bed with a hot water bottle).Did you know that dysmenorrhea i.e. extreme period pain interferes with the daily activities of 1 in every 5 women according to the American Academy of Family Physicians? John Guillebaud, Professor of Reproductive Health at University College London, says that research shows period pain can at times be as “bad as having a heart attack." Heart attack. Take a minute to think about that. “Men don’t get it and it hasn’t been given the centrality it should have. I do believe it’s something that should be taken care of, like anything else in medicine," John added. And I couldn't agree more. To make sure you don't suffer every month and toss and turn in pain, we’ve spoken to experts and listed 7 effective home remedies to ease period pain and even prevent menstrual cramps. (You're welcome!)

1. Massage with Sesame Oil

Sesame oil is traditionally used for abhyanga i.e. the daily Ayurvedic self-massage. It is rich in linoleic acid, and has anti-inflammatory and antioxidant properties. Dr. Malini Sharma, Ayurveda Expert, Holy Healthcare Clinic says, "You can use sesame oil and massage it on your lower abdomen while you’re menstruating. It helps a lot."

2. Fenugreek Seeds

Fenugreek seeds are known to facilitate weight loss, is good for your liver, kidneys and metabolism. Turns out, that they could be a good companion during your period too. Dr. Ashutosh Gautam, Clinical Operations and Coordination Manager at Baidyanath says, “You can reduce period pain with the help of fenugreek seeds. All you need to do is soak it in water for 12 hours, and then drink up."

You can reduce period pain with the help of fenugreek seeds

3. Heat

“Applying heat on the lower abdomen helps relax the contracting muscles in the uterus," says Dr. Manoj K. Ahuja, Fortis Hospital. A hot water bottle always does the trick for me, but you can use over-the-counter heating pads or patches for comfort as well. Dr. Ritika Samaddar, Max Super Speciality Hospital says, “Sipping on warm fluids or taking a hot shower also helps to relieve pain and make you feel more relaxed."

4. Exercise

This may seem crazy to you, considering you can barely move (let alone brisk walk) when you’re dying in pain. But exercising increases circulation to the pelvic region and releases endorphins to counteract the prostaglandins (hormone-like substances that cause the uterine muscles to contract during menstruation). Yogi Anoop, MediYoga suggests, “Do yoga asanas such as pranayama and shavasana (the corpse pose) while menstruating, as it eases pain and helps the body to relax. It also helps if you lie on your back with your knees bent." Dr. Ritika Samaddar, Max Super Speciality Hospital says, “It is important to exercise regularly for your overall health, but it is especially important if you're prone to painful menstrual cramps."

5. Ginger and Black Pepper Tea

Dr. Malini Sharma, Ayurveda Expert says “Make herbal tea using dried ginger and black pepper. Add a little sugar for taste, but avoid milk." Ginger can effectively reduce period pain, as it plays a key role in lowering the levels of prostaglandins. As an added bonus, it also helps make irregular periods regular and fights fatigue associated with premenstrual syndrome.

6. Cumin Seeds

“You can make a herbal tea out of cumin seeds to reduce period pain," suggests Dr. Ashutosh Gautam, Baidyanath. Cumin has a relaxing effect, and its anti-spasmodic and anti-inflammatory properties are useful for for getting rid of menstrual cramps.

7. Chamomile Tea

According to a study published in the Journal of Agriculture and Chemistry, Chamomile tea has pain-relieving properties. It helps relax the uterus and decrease the production of prostaglandins, thus reducing period pain.

While every woman responds differently to the monthly cycle of menstruation, most will agree on the fact that it isn't quite a pleasant experience. Some women are able breeze through those otherwise dreadful 5 days, while others may feel their life coming to a standstill. Dysmenorrhea, or sever menstrual pain interferes with a woman's regular routine and can also make her feel excessively ill. It may come accompanied with cramping, bloating, lower back pain, heavy bleeding, fatigue, and of course, intolerable pain. Research explains that for some women the pain can be as worse as getting a heart attack!
There is no dearth of research exploring ways to mitigate the pain. A recent study conducted by a team of experts at King's College London, links practicing yoga with reduced menstrual pain in women. For the study, the researchers carried out a systematic review of the published literature on yoga practice and common menstrual disorders.

Those women who participated in the study reported feeling relaxed and less pained after practicing yoga. 15 different studies were examined that analysed the effects of yogic practice on premenstrual syndrome, premenstrual dysphoric disorder among many other menstruation linked issues. The study was published in the Journal of Alternative and Complementary Medicine and concluded that a combination of Pranayama and other yogic relaxation or meditation techniques may have a beneficial effect on menstrual discomfort.

"All included studies reported some change in their outcome measures, suggesting reduced symptoms of menstrual distress following a yoga intervention," the study said.

5 Natural Ways to Beat Menstrual Distress

- Indulge in light physical activity ranging from taking a brisk walk to practicing yoga.

- Take a hot water shower

- Sip on green tea or chamomile tea. Add a dash of ginger and black pepper for better results.

- Soak fenugreek seeds in water, leave overnight, drink the water first thing in the morning.

- Messaging sesame oil onto your lower abdomen will also bring relief.

Undeniably, menstruation brings some of the most dreaded days in a woman's routine. While some are lucky to breeze through them with much ease, others may experience severe abdominal pain, cramps, lower back pain, fatigue and weakness, nausea and vomiting among many other symptoms. Most women opt for medication to tackle the pain, others choose to stay in with some comforting food and a hot water bottle tucked in.

Almost every woman must have skipped school or work at some point in her life owing to the excruciating period. While an Indian company's move to offer a day off on a woman's first day of menstruation is a welcome move, we offer a helping hand by sharing easy home remedies and eatables that can help you manage the pain better.

- Green leafy veggies are your best bet. Create a simple stir fry or simply dunk in all your favourite ingredients to arrive at a comforting soup.

- Omega 3 is known to ease menstrual discomfort and promote health in women. Therefore, not only during your menstrual cycle, but otherwise also, make it a habit to load up on fish, nuts and seeds.

omega 6

Add omega 3 to your daily diet

- Ginger and other spices and herbs can be teamed in multiple ways to arrive at potions that will tame your period pain. Sip on ginger tea or experiment with other options like chamomile.

- Soak fenugreek seeds for over 12 hours and simply have the water. You can even boil the water and make herbal tea out of it by adding items like honey and black pepper.

- Cumin seeds are excellent, best is to add it to your diet or put few seeds in your green tea.

- Massage your abdomen with essential oils - sesame oil works the best

Let's be real, we all hate periods; they are painful, unexpected and messy. The untimely cravings, awful cramps and uncomfortable bloating are a put off during this time of the month. As if all this wasn't enough, our elders advise us to avoid consuming cold foods and drinks while we are on periods, which is unfortunately what we crave the most. But is this advice right? Why do cold foods hamper our system, if at all? According to the olden Chinese studies, drinking cold water during periods harms the balance of your body and as a result affects your skin and health. Let's unveil what lies beneath.What really causes menstrual cramps?

Menstrual cramps are caused due to the excessive contractions of the uterine and abdominal muscles to discharge the menstrual fluid out of the body. These muscle contractions are caused by various chemicals that may also include prostaglandins, which is why we are asked to avoid certain foods and beverages that are responsible for instigating the production of this chemical.

It is believed to be a common Chinese old wives' tale that drinking cold water leads to reduced temperature in the intestines that makes it difficult for the intestines to absorb essential nutrients. Moreover, it may cause acne. Cold foods like ice creams and chilled desserts may lead to severe cramps further worsening the condition.

According to Health Practitioner and Macrobiotic Health Coach, Shilpa Arora, "While you are on your period, you should avoid drinking cold water and eating cold foods as they worsen menstrual cramps. The muscles in the ovary and the vaginal walls tense up. These muscles cannot stretch further, which is why it leads to discomfort. For easy blood flow, drink warm water and avoid very cold and sugary items to keep away the inflammation."

All this, however, depends from person to person. Every woman has a different body system that works according to the different doshas of the body. While most may feel absolutely okay after consuming cold items, some may experience severe cramps. Our suggestion is to know what your body is used to and act accordingly. However, taking precaution doesn't hurt either. Eat and drink items that help produce heat in the body in order to let the blood flow without hampering your health. Include more green leafy vegetables, nuts, whole grains and green tea in your diet to ensure happy and healthy periods.

Let's be real, we all hate periods; they are painful, unexpected and messy. The untimely cravings, awful cramps and uncomfortable bloating are a put off during this time of the month. As if all this wasn't enough, our elders advise us to avoid consuming cold foods and drinks while we are on periods, which is unfortunately what we crave the most. But is this advice right? Why do cold foods hamper our system, if at all? According to the olden Chinese studies, drinking cold water during periods harms the balance of your body & as a result affects your skin & health. Let's unveil what lies beneath.What really causes menstrual cramps?

Menstrual cramps are caused due to the excessive contractions of the uterine and abdominal muscles to discharge the menstrual fluid out of the body. These muscle contractions are caused by various chemicals that may also include prostaglandins, which is why we are asked to avoid certain foods and beverages that are responsible for instigating the production of this chemical.

It is believed to be a common Chinese old wives' tale that drinking cold water leads to reduced temperature in the intestines that makes it difficult for the intestines to absorb essential nutrients. Moreover, it may cause acne. Cold foods like ice creams and chilled desserts may lead to severe cramps further worsening the condition.

According to Health Coach, Shilpa Arora, "While you are on your period, you should avoid drinking cold water & eating cold foods as they worsen menstrual cramps. The muscles in the ovary & the vaginal walls tense up. These muscles cannot stretch further, which is why it leads to discomfort. For easy blood flow, drink warm water & avoid very cold and sugary items to keep away the inflammation."

All this, however, depends from person to person.
Eat and drink items that help produce heat in the body in order to let blood flow without hampering your health. Include more green leafy vegetables, nuts, whole grains and green tea in your diet