How Athletes Can Relieve Menstrual Cramps

How Athletes Can Relieve Menstrual Cramps

Posted on October 05 2021

How Athletes Can Relieve Menstrual Cramps
Heavy period cramps can disrupt your game, big time. In this blog, we bust the myth that period cramps are inevitable, teach you the VERY simple science behind what's going on, and provide natural tips to alleviate cramps so that it does not affect your performance, on and off the field. Let's do this.

The Myth: Bad cramps are an inevitable part of being a woman.

Why We Should Talk About Periods – Sinaya Cup

Nope! That's not necessarily true!

The Reality: Period cramps are very common but that does not make them normal. Bad cramping during your menstrual phase (especially to the point of crying, throwing up, and impacting our daily activities) is a sign that you may or may not have a hormonal imbalance or underlying issue. 

We like to think of it as your way of your body telling you that something is "off" and that you need to make lifestyle adjustments.

 11 truths about period pain men will never understand · The Daily Edge

What causes cramps?

Let's keep it simple, shall we? Cramps are contractions of your uterus caused by hormone-like substances called PROSTAGLANDINS. Prostaglandins help shed your uterine lining (aka. your period) Light period pain is normal but if you get to the point where your cramps are impacting your life, that could be a sign that you have HIGH PROSTAGLANDINS.

And what causes high prostaglandins? Inflammation!

Studies are continuing to show that the more inflammation that you have in your body, the more pro-inflammatory prostaglandins there are...This could be why you're having really harsh period cramps.

Cramps GIF - Period Katherine Pierce The Vampire Diaries - Discover & Share GIFs

What causes inflammation?

Lack of nutrients/nutrient deficiencies, lack of sleep, too much cardio, processed sugar or flour, overconsumption of caffeine, too much screen time on your computers or phones, toxic people in your life -- ALL of these things can add stress & inflammation to your body! 

How can I reduce cramps to ensure that they do not impact my performance as an athlete? 

Are you ready for these amazing tips!?

Ready GIF | Gfycat

The name of the game is LOWER INFLAMMATION & STRESS in your body. You can also try the tips below...

  1. Adjust your diet & balance your blood sugar - Managing your blood sugar is KEY to balancing your hormones and lowering inflammation. During your period, make sure you are eating nutrient-dense foods jam-packed with micronutrients and fiber. We have 60 healthy recipe ideas for you here...
  2. Reduce caffeine, gluten, soy, sugar - These foods infamously create inflammation in your body! Of course, treat yourself from time to time, but perhaps crowd these out of your diet during your menstrual phase to avoid extra inflammation.
  3. Add in more fiber - More fiber means more bowel movements! This helps you flush out toxins of your body (which is great for lowering inflammation)
  4. Eat ginger - Studies show that ginger is as effective as IBuprofen! Add ginger tea or ginger to your food during these times.
  5. Add in healthy fats -The two types of omega-3 fatty acids found in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA can reduce inflammation, which causes swelling and pain. AKA. Omega-3 rich foods show to lower inflammation in your body. Eat more walnuts, salmon, sardines, seeds, turmeric.
  6. Add in magnesium- Magnesium helps relax your muscles - which is great for when cramps hit. Taking magnesium helps to relax these uterine muscles and offers relief from cramping pain.
  7. Manage your stress/recovery - Deep breathing, meditating, reading, rolling out, stretching, yoga, ice baths, walking. All of these things are amazing for slowing down and recovering. 

One fun tip and one of the easiest things you can do is Google "anti-inflammatory foods" or "recipes" to find healthy suggestions from reputable sources! Add these meals into your daily routine!

By now you can get excited because there are things in your control that can help relieve period pain and therefore, play your game without pain!!!!!

How to Find the Perfect GIF: 10 Must-Try Websites

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    http://fullservicelavoro.com/2019/01/13/%D9%86%D9%82%D9%84-%D8%A7%D9%84%D8%A7%D8%AB%D8%A7%D8%AB-%D8%A8%D8%A7%D9%84%D9%85%D8%AF%D9%8A%D9%86%D8%A9-%D8%A7%D9%84%D9%85%D9%86%D9%88%D8%B1%D8%A9-%D8%A7%D9%87%D9%85-%D8%B4%D8%B1%D9%83%D8%A7%D8%AA/ نقل الاثاث بالمدينة المنورة
    http://fullservicelavoro.com/2019/01/12/%D8%A7%D8%B1%D8%AE%D8%B5-%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D9%85%D9%83%D8%A9/ ارخص شركة نقل عفش بمكة
    http://fullservicelavoro.com/2019/01/07/transfer-movers-elkharj-furniture/ شركة نقل عفش بالخرج
    http://fullservicelavoro.com/2019/01/07/transfer-movers-baqaa-furniture/ شركة نقل عفش بالبقعاء
    http://fullservicelavoro.com/2019/02/05/transfer-furniture-in-jazan/ شركة نقل عفش بجازان

  • شركة نقل عفش بالرياض: March 09, 2023

    http://www.domyate.com/2019/08/27/transfer-furniture-north-riyadh/ نقل عفش شمال الرياض
    http://www.domyate.com/2019/09/05/movers-company-khamis-mushait/ شركات نقل عفش بخميس مشيط
    http://www.domyate.com/2019/09/05/10-company-transfer-furniture-khamis-mushait/ شركة نقل العفش بخميس مشيط
    http://www.domyate.com/2019/09/05/all-transfer-furniture-khamis-mushait/ شركات نقل اثاث بخميس مشيط
    http://www.domyate.com/2019/09/05/best-company-transfer-furniture-khamis-mushit/ افضل شركات نقل اثاث بخميس مشيط
    http://www.domyate.com/2019/09/05/company-transfer-furniture-khamis-mushit/ شركات نقل اثاث بخميس مشيط
    http://www.domyate.com/category/%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%AC%D8%AF%D8%A9/ نقل عفش جدة
    http://www.domyate.com/2019/09/25/movers-furniture-from-jeddah-to-jordan/ نقل عفش من جدة الي الاردن
    http://www.domyate.com/2019/10/03/price-cleaning-tanks-in-jeddah/ اسعار شركات تنظيف خزانات بجدة
    http://www.domyate.com/2019/09/25/movers-furniture-from-jeddah-to-egypt/ نقل عفش من جدة الي مصر
    http://www.domyate.com/2019/09/24/movers-furniture-from-jeddah-to-lebanon/ نقل عفش من جدة الي لبنان
    http://www.domyate.com/2019/09/22/%d8%a3%d9%86%d8%ac%d8%ad-%d8%b4%d8%b1%d9%83%d8%a7%d8%aa-%d9%86%d9%82%d9%84-%d8%a7%d8%ab%d8%a7%d8%ab-%d8%a8%d8%ac%d8%af%d8%a9/ شركات نقل اثاث بجدة
    http://www.domyate.com/2019/09/22/best-company-movers-jeddah/ افضل شركات نقل اثاث جدة
    http://www.domyate.com/2019/09/22/company-transfer-furniture-yanbu/ شركات نقل العفش بينبع
    http://www.domyate.com/2019/09/21/taif-transfer-furniture-company/ شركة نقل عفش في الطائف
    http://www.domyate.com/2019/09/21/%d8%b4%d8%b1%d9%83%d8%a7%d8%aa-%d9%86%d9%82%d9%84-%d8%a7%d9%84%d8%b9%d9%81%d8%b4/ شركات نقل العفش
    http://www.domyate.com/2019/09/21/%d8%b7%d8%b1%d9%82-%d9%86%d9%82%d9%84-%d8%a7%d9%84%d8%b9%d9%81%d8%b4/ طرق نقل العفش
    http://www.domyate.com/2019/09/20/%d8%ae%d8%b7%d9%88%d8%a7%d8%aa-%d9%86%d9%82%d9%84-%d8%a7%d9%84%d8%b9%d9%81%d8%b4-%d9%88%d8%a7%d9%84%d8%a7%d8%ab%d8%a7%d8%ab/ خطوات نقل العفش والاثاث
    http://www.domyate.com/2019/09/20/best-10-company-transfer-furniture/ افضل 10 شركات نقل عفش
    http://www.domyate.com/2019/09/20/%d9%83%d9%8a%d9%81-%d9%8a%d8%aa%d9%85-%d8%a7%d8%ae%d8%aa%d9%8a%d8%a7%d8%b1-%d8%b4%d8%b1%d9%83%d8%a7%d8%aa-%d9%86%d9%82%d9%84-%d8%a7%d9%84%d8%b9%d9%81%d8%b4-%d9%88%d8%a7%d9%84%d8%a7%d8%ab%d8%a7%d8%ab/ اختيار شركات نقل العفش والاثاث
    http://www.domyate.com/2019/09/20/cleaning-company-house-taif/ شركة تنظيف منازل بالطائف
    http://www.domyate.com/2019/09/20/company-cleaning-home-in-taif/ شركة تنظيف شقق بالطائف
    http://www.domyate.com/2019/09/20/taif-cleaning-company-villas/ شركة تنظيف فلل بالطائف
    http://www.domyate.com/ شركة نقل عفش
    http://www.domyate.com/2017/09/21/%D9%86%D9%82%D9%84-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D9%88%D8%A7%D9%84%D8%AA%D8%AE%D8%B2%D9%8A%D9%86/ نقل العفش والتخزين
    http://www.domyate.com/2016/07/02/transfer-furniture-dammam شركة نقل عفش بالدمام
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    http://www.domyate.com/2016/06/05/transfer-furniture-jeddah/ شركة نقل عفش بجدة
    http://www.domyate.com/2017/08/10/movers-company-mecca-naql/ شركات نقل العفش بمكة
    http://www.domyate.com/2016/06/05/transfer-furniture-mecca/ شركة نقل عفش بمكة
    http://www.domyate.com/2016/06/05/transfer-furniture-taif/ شركة نقل عفش بالطائف
    http://www.domyate.com/2016/06/05/transfer-furniture-riyadh/ شركة نقل عفش بالرياض
    http://www.domyate.com/2016/06/05/transfer-furniture-yanbu/ شركة نقل عفش بينبع
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    http://www.domyate.com/2015/08/30/furniture-transport-company-in-almadinah/ شركة نقل عفش بالمدينة المنورة
    http://www.domyate.com/2016/06/05/transfer-furniture-medina-almonawara/ شركة نقل عفش بالمدينة المنورة
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    http://www.domyate.com/2016/07/22/%d8%a7%d8%b1%d8%ae%d8%b5-%d8%b4%d8%b1%d9%83%d8%a9-%d9%86%d9%82%d9%84-%d8%b9%d9%81%d8%b4-%d8%a8%d8%a7%d9%84%d9%85%d8%af%d9%8a%d9%86%d8%a9-%d8%a7%d9%84%d9%85%d9%86%d9%88%d8%b1%d8%a9/ ارخص شركة نقل عفش بالمدينة المنورة
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    http://www.domyate.com/2016/07/25/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7/ شركة نقل عفش بابها
    http://www.domyate.com/2016/07/23/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%AA%D8%A8%D9%88%D9%83/ شركة نقل عفش بتبوك

  • شركة نقل عفش بالرياض: March 09, 2023

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  • شركة سكاي نقل العفش: March 09, 2023

    شركة سكاي لخدمات نقل العفش والاثاث بالمنطقة العربية السعودية نحن نوفر خدمات نقل اثاث بالرياض ونقل عفش بالمدينة المنورة ونقل عفش بمكة ونقل عفش بالطائف نحن نقدم افضل نقل اثاث بخميس مشيط ونقل عفش بجدة

    https://treeads.net/ شركة سكاي نقل العفش
    https://treeads.net/blog.html مدونة لنقل العفش
    https://treeads.net/movers-mecca.html شركة نقل عفش بمكة
    https://treeads.net/movers-riyadh-company.html شركة نقل عفش بالرياض
    https://treeads.net/all-movers-madina.html شركة نقل عفش بالمدينة المنورة
    https://treeads.net/movers-jeddah-company.html شركة نقل عفش بجدة
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    https://treeads.net/best-company-cleaning-jeddah-2020.html افضل شركة تنظيف بجدة

  • شركة كيان لنقل العفش: March 09, 2023

    شركة كيان لنقل العفش بالرياض والمدينة المنورة وجدة ومكة والطائف والدمام تقديم لكم دليل كامل لشركات نقل العفش بالمملكة العربية السعودية
    http://mycanadafitness.com/ شركة كيان لنقل العفش
    http://mycanadafitness.com/forum.html منتدي نقل العفش
    http://mycanadafitness.com/movingfurnitureriyadh.html شركة نقل اثاث بالرياض
    http://mycanadafitness.com/movingfurniturejaddah.html شركة نقل اثاث بجدة
    http://mycanadafitness.com/movingfurnituremecca.html شركة نقل اثاث بمكة
    http://mycanadafitness.com/movingfurnituretaif.html شركة نقل اثاث بالطائف
    http://mycanadafitness.com/movingfurnituremadina.html شركة نقل اثاث بالمدينة المنورة
    http://mycanadafitness.com/movingfurnituredammam.html شركة نقل اثاث بالدمام
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    http://mycanadafitness.com/movingfurnitureabha.html شركة نقل اثاث بابها
    http://mycanadafitness.com/movingfurniturenajran.html شركة نقل اثاث بنجران
    http://mycanadafitness.com/movingfurniturejazan.html شركة نقل اثاث بجازان
    http://mycanadafitness.com/movingfurnitureasir.html شركة نقل اثاث بعسير
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    http://mycanadafitness.com/movingfurnitureyanbu.html شركة نقل اثاث بينبع
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    http://mycanadafitness.com/companis-moving-riyadh.html شركات نقل العفش بالرياض
    http://mycanadafitness.com/cars-moving-riyadh.html سيارات نقل العفش بالرياض
    http://mycanadafitness.com/company-number-moving-riyadh.html ارقام شركات نقل العفش بالرياض
    http://mycanadafitness.com/company-moving-jeddah.html شركات نقل العفش بجدة
    http://mycanadafitness.com/price-moving-jeddah.html اسعار نقل العفش بجدة
    http://mycanadafitness.com/company-moving-mecca.html شركات نقل العفش بمكة

  • شركات نقل عفش واثاث بجدة: March 09, 2023

    شركات نقل عفش واثاث بجدة
    شركات نقل عفش بالطائف
    اسعار وارقام شركات نقل العفش بالمدينة المنورة
    دينا نقل عفش جدة ,افضل دينا
    ارخص شركه نقل عفش بجده
    دليل شركات نقل العفش بجدة
    شركة نقل عفش برابغ ,15 عام خبرة
    شركات نقل عفش واثاث بالباحه
    وسائل نقل العفش بخميس مشيط

  • شركات نقل عفش واثاث بجدة: March 09, 2023

    https://emc-mee.com/blog.html شركات نقل العفش
    اهم شركات كشف تسربات المياه بالدمام كذلك معرض اهم شركة مكافحة حشرات بالدمام والخبر والجبيل والخبر والاحساء والقطيف كذكل شركة تنظيف خزانات بجدة وتنظيف بجدة ومكافحة الحشرات بالخبر وكشف تسربات المياه بالجبيل والقطيف والخبر والدمام
    https://emc-mee.com/cleaning-company-yanbu.html شركة تنظيف بينبع
    https://emc-mee.com/blog.html شركة نقل عفش
    اهم شركات مكافحة حشرات بالخبر كذلك معرض اهم شركة مكافحة حشرات بالدمام والخبر والجبيل والخبر والاحساء والقطيف كذلك شركة رش حشرات بالدمام ومكافحة الحشرات بالخبر
    https://emc-mee.com/anti-insects-company-dammam.html شركة مكافحة حشرات بالدمام
    شركة تنظيف خزانات بجدة الجوهرة من افضل شركات تنظيف الخزانات بجدة حيث ان تنظيف خزانات بجدة يحتاج الى مهارة فى كيفية غسيل وتنظيف الخزانات الكبيرة والصغيرة بجدة على ايدى متخصصين فى تنظيف الخزانات بجدة
    https://emc-mee.com/tanks-cleaning-company-jeddah.html شركة تنظيف خزانات بجدة
    https://emc-mee.com/water-leaks-detection-isolate-company-dammam.html شركة كشف تسربات المياه بالدمام
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