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Freeflow fast facts – helpful tips for helping to relieve the side effects of menstruation

Freeflow fast facts – helpful tips for helping to relieve the side effects of menstruation

By Kate McGreary

Everyone’s period is different – some women have heavier flows, longer cycles and unfortunately more side effects. These can include stomach or back cramping, premenstrual syndrome (including symptoms like mood swings, irritability and anxiety) acne breakouts, bloating and finally breast swelling and tenderness. There are however multiple ways to target these irritating side effects - these tips and tricks are outlined below.

1)     Pain relief

Over the counter pain medicine like paracetamol and ibuprofen are a good option to reach for if your cramps really start to bother you. There are also painkillers you can buy which are specifically targeted for period pain. If you’re really struggling with period pain however, you can book and appointment with your doctor and they may prescribe you with targeted period pain relief.

2)     Exercise

And by this, I do not mean the idealised version you get in the tampon adverts where you force yourself to go on a cross country run and feel wonderful. The most important thing is to listen to your body. The idea of exercise may not appeal to you whilst you’re on your period (it often doesn’t to me) but physical exercise has been proven to reduce period symptoms. It can help improve your mood and reduce fatigue and menstrual pain. However, physical activity does not have to be vigorous or for an extended time. Even two 15 minute walks a day can offer benefits.[1] Yoga can also be effective for period cramps and helps you relax in general.

3)     Heat Therapy

A simple but effective tip, having a hot both or using a heat pad on your stomach or lower back can be really helpful, especially if you’re experiencing an achy feeling. Using a heated patch or wrap on your abdomen can help relax the muscles of your uterus.[2] In fact, according to a 2004 study Trusted Source, wearing a heat wrap for cramps is actually more effective than taking an over-the-counter pain reliever (but taking pain relief and using heat therapy together are a good combination for really uncomfortable period cramps!) Hot water bottles also have a similar effect.

4)     EAT!

Regular snacking throughout menstruation can help keep your blood sugar stable throughout the day, which can help improve your symptoms. [3] I know all I want to eat when I’m on my period is carbs and chocolate, and if this helps then definitely treat yourself. There are however certain foods which have been proven to reduce period pain. Dark chocolate is a good alternative to devouring a whole Cadbury’s dairy milk, containing magnesium and fibre which can help to target the cramps. Other foods like peanut butter and oats contain magnesium which can help with bloating and helps regulate serotonin. Salmon and other cold-water fish are rich in omega 3’s and vitamin D which help reduce inflammation, therefore making period pain more manageable. And of course, fruit and veg are always beneficial with dark leafy greens like kale providing an important source of iron and bananas which are full of potassium and can help relieve your bloating and cramping symptoms. Not to forget drinking lots of water is always important. Herbal teas like peppermint, camomile and ginger can also help relieve cramps. For more information on foods which are good for reducing period pain, see this really informative article.

5)     Be kind to yourself

Sometimes periods can be uncomfortable, irritating and can at times be trying. This is why it is really important to be kind to yourself when you are menstruating. What’s important is to do what feels right for you personally. If you want to laze around and eat chocolate then do it, but if you want to go on a mountain hike then go ahead. Let your body be the judge.


[1] https://www.medicalnewstoday.com/articles/326364

[2] https://www.healthline.com/health/womens-health/how-to-get-rid-of-cramps#heating-pad

[3] https://www.webmd.com/women/pms/is-there-a-pms-diet

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