You Don't Have To Live With Pain: Here Are Simple Desi Foods To Reduce Period Aches & Ease Cramps

Time to look beyond the painkiller

Here is the truth: Period cramps are common, but they are definitely not okay.

Are you someone who would rather spend her time curled up in bed during her periods than be at college or work? Do your periods make you irritable? Do you experience terrible pain in your tummy, thighs and legs? Does your menstrual cycle make you feel exhausted? Then these tips are meant for you.

At work, it is very common for managers and team leads to tell you to "just deal with the pain" or "pop a painkiller".

Yes, one is expected to ace it despite the unbearable cramps, lower abdomen and back pain, nausea, mood swings and heaviness in your body. For many women, this is a routine that is repeated every single month.

Your monthly reset plan for period cramps

Period pain along with the discomfort that it brings has a message for you. It is basically your body giving you a nudge for support.

As a health coach, Inshaa Arora has worked with women who dreaded their periods every month until they made a few science-backed changes. "You don't really need a complete lifestyle overhaul," she says. "You just need to start listening to your body's cues and working with them instead of against them."

Here is a gentle, realistic plan that Inshaa has drawn up to help women feel better during their periods.

Start before the pain kicks in

Most of us only think about the cramps once it begins. However, the real trick is to start supporting your body a week in advance.

Five to seven days before your periods start, your body begins producing prostaglandins (hormone-like compounds that cause your uterus to contract and shed its lining). Too many prostaglandins mean stronger, more painful cramps.

The solution: Add foods rich in magnesium and Vitamin B6, which help relax muscles, reduce inflammation, and regulate your mood.

You can try having these food combinations:
1. Ragi porridge with jaggery
2. Moong dal with roasted sesame seeds
3. Banana with soaked almonds
4. Stir-fried spinach and chana

These are not exotic pairings. They are everyday meals your body will love, especially before your periods begin.

Castor oil

This might sound old-school, but castor oil works wonders. Castor oil packs are one of the most powerful ways to improve pelvic circulation and ease cramps.

The star compound in castor oil, ricinoleic acid, has anti-inflammatory properties. When applied topically with heat, it helps reduce stagnation, ease uterine tension, and even support liver function.

How to use castor oil:

Warm a little castor oil. Apply it over your lower abdomen. Place a thin cotton cloth on top. Place a hot (glass or metal) water bottle on top of the cotton cloth and let it rest on your tummy for 20-30 minutes. Do this ideally for 1-2 days before your period starts. This should be avoided during heavy flow days.

Rethink your oils and your salt: What you cook with matters more than you think

Refined seed oils like sunflower, soybean, and corn oil are high in Omega-6 fats, which promote inflammation. Chronic inflammation can worsen PMS, bloating, and cramps.

Try this:
1. Ghee
2. Cold-pressed mustard oil
3. Virgin coconut oil

Also, salt isn't the enemy. When you remove salt completely, you risk depleting important minerals. Instead, use unrefined salts like Himalayan pink or Celtic Sea salt, which contain trace minerals that support adrenal health, hydration, and muscle function.

Breathe like your body depends on it

Stress and period pain are more inter-connected than we realise. When you're in a heightened stress state, your muscles, including the uterus, stay tense. This makes cramps worse.

One of the most powerful ways to calm your nervous system is through extended exhale breathing.

Try this:
Inhale for 4 counts (through the nose). Hold for 7 counts. Exhale slowly for 8 counts (through the mouth).

Do this breathing exercise for just three minutes a day during your PMS phase or on Day 1. It can reduce your cramp intensity dramatically. Remember to do it in a lying down position with a heat pack on your tummy for bonus relief.

Don't ditch your workouts

Contrary to what we have been told, movement during your period is not harmful. In fact, it helps.

Exercise increases blood flow to the uterus, releases endorphins, and reduces the build-up of prostaglandins.

You don't need a high-intensity session. Try walking, light strength training, or yoga. Even 20 minutes can help.

The goal isn't to push through pain, it is to move gently and give your body circulation, oxygen, and release.

Your period is not something you need to power through or manage in silence. It is a part of you that deserves care and understanding.

Try these gentle shifts for a few cycles. You may find that things begin to feel less overwhelming, and your relationship with your period starts to shift.

Healing often starts with the smallest acts of kindness toward ourselves, and sometimes, it's that little bit of kindness that makes all the difference.

This article is based on the author’s personal experience as a health coach and is informed by evidence-based principles in nutrition and hormone health.

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