1- Go to sleep

I know it sounds ridiculous because the pain can make it impossible to sleep, but what I’m trying to say is that you should get a regular sleep schedule before your period. You’ll want to nap all the time before your period, and that’s because of our trusty friend progesterone! Progesterone is the hormone that guides the second half of our cycle (after ovulation) and has been shown to increase and stabilize sleep. Better than sleeping before your period starts is to make sleep a regular priority. A regular sleep schedule means going to bed and waking up at the same time every day. When your circadian rhythm is predictable, you produce optimal levels of melatonin. Melatonin is an antioxidant, pain reliever, and anti-inflammatory. The only thing you need to ease your uterine pains.
 

2- Say goodbye to caffeine for a minute

 
You’ve been struggling to sleep through the night because of pain and now you’re wondering why you’re depriving me of coffee or tea? But trust me, it really does help. Caffeine is found in pain relievers, but it’s no friend when it comes to period cramps. Studies have shown that period cramps are more common in people who drink a lot of caffeinated beverages than in those who don’t. Caffeine is a vasoconstrictor (it constricts your blood vessels), which means it reduces blood flow to the uterus.
Reduced blood flow means less oxygen, which means cramps and pain. I also like to start my morning with a cup of tea or coffee, but when I cut out caffeinated beverages a few days before and during my period, I found that I was able to cope with my period much better. You can have caffeine again after your period!

3- Eat nuts, seeds, and chocolate

Besides being delicious, what else do they have in common? They reduce prostaglandins, which mimic fatty acids and hormones. Prostaglandins cause uterine contractions, pain, and inflammation. Chocolate is supposed to ease our pain, so why stop there? Eat dark chocolate (it’s high in magnesium) and add some almonds, walnuts, sunflower seeds, sesame seeds, pumpkin seeds, and flaxseeds for an anti-inflammatory snack.

4- Try a castor oil massage

Castor oil is a great oil to use topically to reduce pain and inflammation.
I do not recommend using it as a laxative! When applied to the uterus, it can increase blood flow and activate the parasympathetic nervous system to reduce uterine and intestinal cramps. Use 1 to 3 tablespoons of castor oil and massage it around the uterus when you feel pain. The oil will stain clothing, so wear clothes that you don’t mind. The oil will absorb into the skin overnight. You can also apply castor oil to joints and crammed tissues, such as the breasts and lower back.
5- Take a few quality ginger capsules
These capsules can be as effective as aspirin.
I used to avoid taking them for a long time because I had the mindset that I had to use something expensive, rare, and complicated to relieve my pain.
Dosage is very important. Ginger capsules should be taken three days before the first day you expect pain.
Painkillers always work best before the pain shows itself.
It is also recommended to take ginger capsules during the days when you are in pain.
The amount I recommend is 250 mg per day.
Unlike ibuprofen, these capsules do not have any liver or digestive side effects.
You have read some super simple tips to prevent, reduce, and cope with menstrual cramps.
I hope you use these tips and see how well they can make your period pain more bearable.

1- Estrogen

Estradiol is the most important type of estrogen, which helps prepare the uterus for pregnancy. Stable levels can boost your libido and immune system.
Key effects: Estrogen sends growth signals to every cell in your body, from your breasts to your bones. But too much can cause severe PMS, fertility problems, and even breast cancer. And in very rare cases, it can cause osteoporosis.
Keep it in balance: Being too thin can block estrogen production, while excess fat cells produce a type of estrogen that signals estradiol. Key point: Maintain a healthy weight. Aim for a BMI between 18.5 and 30.
 

2- Progesterone

This hormone is responsible for building the lining of the uterus each month. Didn’t you notice its effect? ​​A drop in the level of this hormone in the body causes your period.
Key effects: When it comes to love and hate, progesterone has a mild sedative effect that can lead to restful sleep. It can also increase water retention, gas, and constipation.
Keeping it balanced: Since regulating this hormone is so important for conceiving, many mothers turn to vaginal creams. Hold on. Studies show that these creams are useless. What can also help is a very short meditation of about 5 minutes each day.

3- Testosterone

Not just for men, androgen hormones are responsible for regular ovulation and a satisfying sex drive.
Key effects: Too much of this hormone is often associated with polycystic ovary syndrome (PCOS) and can cause acne, dandruff, or abnormally thick hair. A lack of this hormone can make you feel unwell.
Keep it in balance: Excess testosterone is closely linked to obesity, so try to keep your BMI in balance. If your testosterone levels are low, eat foods rich in zinc, like hummus, which can boost your zinc levels. (Don’t worry, this will boost your energy levels and not make you look like a man-beard).

4- Prolactin

This one is made in the brain and its main function is to release eggs and stimulate milk production in new mothers.
Key effects: High levels of this hormone can reduce libido and cause symptoms similar to menopause.
Elevated levels can slowly stop ovulation.
After giving birth, normal levels of this hormone can help you lose weight faster.
Keep it balanced: Lack of sleep can increase stress hormones like cortisol and prolactin.
To maintain optimal levels of these hormones, you should get at least 7-8 hours of uninterrupted shut-eye at night.
5- FSH/LH
Follicle-stimulating hormone (FSH) prepares the eggs for the early stages, luteinizing hormone (LH) releases them.
Key effects: Ideal levels of FSH/LH can help maintain optimal progesterone levels, while FSH deficiency has been linked to memory problems, insomnia, and acne.
Keep it moderate: Be careful with your alcohol intake, especially if you’re trying to conceive. Consuming more than two alcoholic drinks a day can significantly reduce FSH/LH production.

According to the Health News, citing Simorgh Website. There are a number of external changes you should be aware of, especially when it comes to the color of your period blood.

Below you will find 6 things the color of your period blood says about your health:

1- If it’s pinkish…

You may have low estrogen levels, says Margaret Romero, a New York City-based nurse practitioner. Especially if the pinkness is accompanied by a lighter flow than usual, or if you’re a runner. Studies have shown that excessive exercise can lower estrogen levels, which can make your period irregular, and sometimes even cause it to stop and cause symptoms. (It’s not uncommon for professional female athletes to stop ovulating.)

While this may not seem like a serious problem (what woman hasn’t had a period or two?), low estrogen levels can increase your risk of osteoporosis if left untreated. So if you’ve recently started training for a marathon, are exercising for the first time, or have increased your intensity, and your period suddenly becomes lighter or less frequent, talk to your doctor.

Romero says that potential causes of pink menstrual blood include poor nutrition, polycystic ovary syndrome (PCOS), or menopause, which occurs when the ovaries produce less estrogen, preparing the body for menopause (which generally occurs about four or five years before menopause).

2- If it looks watery…

You may have a nutritional deficiency. Thin, white periods can be a sign of severe anemia, especially if you notice that your periods are getting lighter and lighter than usual, when you used to have heavier and heavier bleeding. If you’re concerned after two or three cycles, it’s a good idea to see your doctor to get tested for nutritional deficiencies.

Of course, sometimes more complicated problems can occur, and iron deficiency can lead to heavier periods instead of lighter periods. (A 2014 study of 236 Finnish women with heavy periods found that 27 percent were iron deficient and 60 percent were severely anemic.) If your pad or strip soaks through in less than an hour, you have to wake up multiple times at night to change your pad or tampon, or you regularly feel tired and dizzy, your health may be at risk from iron deficiency.

3- If it’s dark brown…

You may have old pieces of uterine lining left in your body that are just now being shed. But don’t panic: This is normal, says Dweck. We’re not sure why this happens, but sometimes the blood stays in place for a while and then slowly passes out of your body. These pieces take a long time to oxidize, which is why they turn brown or black. (See your doctor only if you notice these symptoms during your period.)

Everyone’s uterine lining sheds at different rates during different periods (every period is like a snowflake.) But most of the time, seeing a little dark brown blood at the beginning or near the end of your period is nothing to worry about.

4- If it looks like thick red jam with large clots…

You may have low progesterone and high estrogen. While some blood clots are normal, Dweck says, if the clots are larger than a quarter, it could indicate a serious hormonal imbalance. Romero suggests cutting back on dairy, soy, and sugar and seeing if your period changes.

Another possibility could be uterine fibroids, which are often benign but can be painful, causing a heaviness in the back of your head and large clots during your period, so it’s best to see your doctor for an ultrasound.

****Progesterone: One of the female sex hormones.

Progesterone is secreted from the corpus luteum during the normal ovulation cycle,

and its cessation causes menstruation.

This hormone is also secreted during pregnancy.

A small amount is also released from the adrenal gland.

Progesterone is used in medicine to prevent pregnancy, abortion,

treat amenorrhea, hormone therapy in menopausal women, etc.****

5- If it’s a mix of gray and red…

You may have an STD/STI.

You may also experience a foul odor, says Dweck.

See your doctor for a checkup and treatment.

****STD stands for Sexually Transmitted Disease and STI stands for Sexually Transmitted Infection.

STI stands for Sexually Transmitted Infection.

These are diseases that can be spread through different types of sexual contact.

Most are treatable and testable when caught early.

Not getting tested can have serious consequences.****

Women who have had a miscarriage

sometimes notice grayish-colored lumps that look like black liver spots,

so it’s a good idea to see your doctor

if you think you might be pregnant or miscarrying.

6- If it’s light and cranberry-colored…

You may be having a healthy, regular period.

Again, it’s important to note that “normal” can look different for everyone,

but generally speaking, a bright red flow

flow that’s slightly cherry-colored can indicate a healthy sign in your body.