When Does PMS Cramping Start?

Research shows that 85% of women experience cramps (dysmenorrhea) around their period. It's one of the most common menstrual complaints. For some, it starts a week before their period begins. Fortunately, the cramps usually disappear once your period ends. Still, this means you'll be experiencing cramps for a quarter of the month. Should you just accept this and spend a week each month in bed with a hot water bottle and painkillers? We don't think so.

If you're experiencing menstrual cramps, read on. In this blog post, we'll tell you all about cramps related to premenstrual syndrome (PMS). Why and when do you experience cramps, and—last but certainly not least—what can you do about them?

What do PMS cramps feel like?

Almost all women have experienced menstrual cramps at some point. It feels different for everyone. Sometimes it feels like a throbbing sensation in your lower abdomen. Other times it's more of a dull ache. Some women experience so much pain that it radiates to their lower back and thighs, or that they feel like they're not there. to feel sick from.

What causes PMS cramps?

During your period, your uterus contracts to ensure the shedding of the uterine lining – cramps help menstrual blood flow out. A mini-hormone that plays a major role in this process is prostaglandins. If you produce too many prostaglandins or if you produce them in the wrong ratio, menstrual pain is usually more severe.

So cramps certainly have a purpose, but if they are very bad, you do not have to accept them, because pain is never okay and taking painkillers every month is not a solution .

When do you suffer from cramps?

Normally, cramps begin one to three days before your period, but changes in estrogen and progesterone can cause cramps to occur a week or even longer before your period starts!

For most women, the 24 hours after the start of their period are the worst, with symptoms improving after two to three days.

With a healthy cycle, you'll feel a nagging feeling in your lower abdomen a few hours before your period is due – so you shouldn't experience much more discomfort than that.

Relieve PMS cramps

When you're in pain, everything feels impossible. And let's face it, suffering from menstrual cramps every month is frustrating and exhausting. But there's a lot you can do to relieve your cramps.

Everyone is different, so what works for one person may be less effective for another. The techniques we discuss here can help you with mild to moderate pain.

If you're dealing with a chronic condition, it's wise to seek professional help from your GP or gynecologist. Don't know where to start? Chat with us – we're happy to help with our expertise and love.

Move

Exercising while in pain? Yes. Even light exercise releases endorphins—and endorphins make you happy! They also reduce pain and help your muscles relax.

So even something as simple as 15 minutes of yoga, a walk with your dog, or a few minutes of stretching can make a world of difference.

If exercise is already part of your routine, Then track your cycle . Knowing which phase of your cycle you're in allows you to adjust your exercise performance accordingly. Read more about exercise and your cycle in our article. Period Power: Training According to Your Cycle .

Reduce your stress level

Try to reduce your stress levels. Stress makes cramps worse and can even affect your period (read more here more about the influence of stress).

If there are external stressors (work, friends or family), try to get some distance and give yourself some rest.

If this doesn't work, focus on stress-reducing techniques such as meditation, deep breathing, yoga or exercise, or talk to a therapist.

Want to get started right away? Try guided meditation via YouTube or an app like Headspace, Calm, or Buddhify. Even ten minutes of meditation can make a big difference.

Take extra vitamins and minerals

Additional vitamins and minerals combined with a healthy, balanced lifestyle can make a difference. 

Studies It has been shown that sufficient nutrients in your body can relieve cramps. What foods should you focus on?

Many women who struggle with PMS and cramps may be deficient in magnesium . Magnesium is important for supporting muscle function and research has shown that a combination of magnesium and B6 can help combat emotional and physical symptoms of PMS.

Making sure you get enough healthy fatty acids (in the form of omega 3 with DHA and EPA) can also provide relief.

But be careful: extra vitamins or minerals in the form of food or supplements won't provide immediate relief. Take vitamin and mineral supplements daily (not just during your period). Also, keep in mind that with most supplements, it can take up to three months before you notice a difference.

Reduce bloating

Bloating can make your period cramps even worse. Luckily, there's a surprisingly simple trick to reduce bloating: drink water! We know, your belly already feels full and tight, so drinking water might seem like the last thing you want to do. But water can help reduce that bloating during your period and relieve some pain.

And if you want an extra boost, try drinking warm water. It stimulates blood flow throughout your body and helps your muscles relax. The result? Less severe cramps.

What you eat can also make a difference if you suffer from bloating and cramps. When you're feeling unwell, it's tempting to reach for comfort foods, such as sweets or salty snacks.

But foods high in sugar, trans fats, and salt can actually cause bloating and inflammation, making your cramps worse. So instead, try snacking on some fruit, vegetables, or unsalted nuts when you crave a treat.

Want more tips on keeping your gut healthy? Read our blog about gut health .

Drink herbal tea

As we mentioned earlier, warm drinks can help relieve cramps. Some herbal teas can also help soothe menstrual cramps.

Chamomile, fennel, ginger, and raspberry leaf tea are favorites for relieving stress. They can also help reduce stress and induce sleepiness. Win-win!

Relax your muscles with heat

Heat can help your muscles relax, improve blood flow, and relieve tension. Grab a hot water bottle, a heating pad, or hop in a warm shower or enjoy a relaxing bath. The soothing effect of heat can work wonders for cramps.

Get a massage

We just talked about reducing stress. Getting a massage is perfect for relaxing, but research also shows that massage can significantly reduce menstrual cramps, especially in women with endometriosis . Massages can relax the uterus, especially if the masseuse focuses on the abdominal area. However, there's nothing wrong with a full-body massage either. It can help reduce your cramps and overall stress.

Try alternative therapies

Acupuncture and acupressure aren't for everyone, but some women find these ancient Eastern practices extremely effective. We know the idea of ​​tiny needles all over your body is off-putting for some, but acupuncture has been proven to provide relief (not just for menstrual cramps, but for a whole host of other ailments!).

Do you have a specific question and want more information? Chat with our experts . We work with menstrual health specialists and are ready to talk with you and offer advice.

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