Stomach aches, backaches, tiredness, and irritability. Your period is never convenient, and often brings discomfort that impacts your entire day (or week). Fortunately, you don't have to wait for it to be over. There are ways to alleviate symptoms and make your period more comfortable. In this blog post, you'll learn about the causes of menstrual pain and what you can do about it. We share five proven tips for easing period pain, based on insights from healthcare professionals and reliable health sources.

Why do you get menstrual cramps?

Every woman experiences her period differently. Some experience heavy bleeding, while others have lighter bleeding. While one person may be done after a few days, for another it might take a whole week. The degree of menstrual pain also varies considerably. Many women experience not only mild cramps, but also significant abdominal or back pain and other discomforts every month. These symptoms are annoying, but they don't just happen: your hormones are temporarily out of balance during your period.

Menstrual symptoms arise from hormonal fluctuations at the beginning of your cycle. As soon as your body detects the absence of pregnancy, estrogen and progesterone levels drop. In addition, a substance called prostaglandin is released, which causes the uterus to contract and shed its lining: this is menstruation.

Do you get a bloated stomach when you have your period?

Most women not only experience cramps, but bloating is also a common menstrual complaint. This usually begins a week before menstruation begins. In the 14 days before your period begins, you may start to experience abdominal bloating. This is due to hormonal changes in the body. For example, progesterone levels increase during this period. This affects abdominal muscle strength, causing the intestines to function less vigorously. This can slow digestion, leading to bloating.

Why am I so tired around my period?

Besides abdominal discomfort, you may also experience fatigue. This is one of the most common menstrual complaints. Hormones are also to blame. In the week leading up to your period, known as the luteal phase, your estrogen levels drop significantly. Progesterone levels also gradually decrease. Just before your period begins, both hormones reach their lowest point, triggering bleeding. This drop can feel like you're collapsing from exhaustion. Another reason you might feel extra tired before your period is that the drop in progesterone can also seriously disrupt your sleep.

Am I more irritable during my period?

Not only physical complaints, but also mental discomfort are a major part of menstruation. You probably know it: that emotional rollercoaster you can experience during your cycle. From sudden bursts of crying and irritation to moments of euphoria and a boost of energy, it can be quite confusing. A key player in this is serotonin , also known as the happiness hormone. This substance is involved in regulating your mood, and that's why you can feel different at different points in your cycle.

Serotonin affects not only your mood but also things like sleep and appetite. When serotonin levels become unbalanced, symptoms such as fatigue, irritability, or depression can arise. Serotonin levels often drop, especially during the luteal phase, just before your period, which explains why you may feel more emotional or easily irritated during this time.

5 tips to relieve menstrual pain

1. Heat relaxes your abdomen and back : A hot water bottle, bath, shower, or heated pillow helps relax the muscles in your lower abdomen and back. Heat promotes blood circulation and can ease menstrual pain. A warm shower or massage can also provide relief.
2. Keep moving, even if you're feeling low on energy : Exercise stimulates blood circulation and the removal of waste products. It also releases endorphins – your natural painkillers. Consider a leisurely walk, a bike ride, or a yoga session. Exercise can really make a difference, especially for stomach cramps and back pain.
3. Adjust your diet for more balance : What you eat affects how you feel during your period. Eat foods rich in iron (such as green leafy vegetables and legumes), magnesium (nuts, avocado, dark chocolate), and omega-3 fatty acids. Avoid sugar, caffeine, and alcohol, as these can aggravate symptoms. Ginger and chamomile are natural anti-inflammatories and sedatives. For inspiration, see one of our recipes .
4. Get enough rest and sleep : During your period, your body uses more energy. So consciously schedule rest periods. Try to sleep regularly, and take a break during the day when your body asks for it. Fatigue isn't a weakness, but a sign that your body is recovering. Did you know that period underwear is also very comfortable during sleep? No more stains on your sheets.
5. Support your cycle with natural supplements or herbs : Some women benefit from natural support, such as magnesium or vitamin B6 supplements. Herbs like chasteberry (vitex agnus castus) and St. John's wort are also suggested as possible support for hormonal fluctuations. Always consult your doctor or pharmacist before starting this.

Menstrual complaints are familiar to many women, but they're not something you have to accept as "just the way it is." By focusing on nutrition, exercise, rest, and natural support, you can do a lot to feel better during your period.

Keep listening to your body and seek help if your symptoms are affecting your daily functioning. You don't have to do it alone.

We are not medical specialists and obtain our information from our own knowledge and reliable sources. If you are experiencing significant discomfort or have medical questions, please contact your GP.