Having a handful of hacks can make that time of the year even more bearable. Period cramp is very common, and normal in fact. A little background, shall we?

What Causes Period Cramps?

Hormone-like substances called prostaglandins is the reason for period cramps. These substances when released cause the uterus to contract, and  shed the uterine lining during menstruation. These hormones are usually involved in inflammation and pain, so the higher the levels of prostaglandins, the stronger the pain.

Natural Foods & Lifestyle Changes to Help Ease the Pain

1. Vitamin B6 - This vitamin can help reduce PMS symptoms and cramping, especially when combined with Magnesium. Vitamin B6 is crucial for helping over 100 chemical processes in the body and plays a huge role in improving mood, anxiety attacks and hormone balance. It's present in organic foods like avocados, chicken, turkey, and salmon. It can also be taken as a supplement as B-Complex, or a high-quality multivitamin.

2. Veggie Juices - Are you getting enough greens? Veggie juices provide more than enough antioxidants, vitamins and minerals to steady keep you healthy. They help you stay energised and could also serve as a detoxifier, to aid hormonal balance. For a period cramp hack, drink more veggie juices. You can also throw in one or two fruits.

3. Probiotic - A probiotic is a portion of food or dietary supplement that contains live & healthy bacteria for therapeutic reasons. It helps the gut stay healthy to be able to breakdown needed nutrients for a healthy period cycle. A great example is yoghurt. You can also take a probiotic as a supplement. 

4. Omega-3 - These essential fatty acids also help reduce period pain. Their anti-inflammatory properties help to balance out the production of prostaglandins. The best-absorbed forms are DHA and EHA, and they are found in foods such as salmon, sardines & fish oil. For a period cramp hack, include salmon or sardines at least two times a week, in your diet, or include an omega-3 supplement. 

5. Turmeric - Turmeric contains a major compound called Curcumin, which also has anti-inflammatory and antioxidant properties. This can help reduce the inflammation caused by prostaglandins. Add turmeric to foods, or consider a turmeric supply. 

6. Stay hydrated - Because the body holds more water during dehydration to prevent you from bloating, adequate hydration can help ease PMS symptoms. Aim for 3 litres of water per day.

7. Deep breathing - Since cramps are a result of body constrictions, carrying out breathing exercises can help lower your heart rate, induce relaxation and reduce stress levels. Try out this breathing technique whenever you have a period cramp - breathe in for 4 secs, hold for 4 secs, breathe out slowly for 4 secs, hold for 4 secs - and repeat.

8. Reduce caffeine - A lot of caffeine can trigger the release of cortisol - a hormone that is released when we are stressed or fatigued or tired. Cortisol imbalances can throw other hormones out of balance and contribute to PMS symptoms. Try lowering caffeine or decaffeinated drinks. 

9. A heating pad or hot water bottle - A heating pad or hot water bottle can help relieve cramping and muscle tension. For relief from period cramps, place on your lower belly. This helps to relax the muscles of the uterus, increase blood flow, and reduce cramping and pain.

10. Reduce sugar & salt - Go easy on sugar and salt. Studies have shown that consuming foods high in sugar content can increase the prevalence of PMS. It's important to keep your sugar level balanced for an overall hormonal balance. Be mindful of the amount of sugar and salt in your foods, and try replacing or pairing with fresh foods, proteins and healthy fats.

What other food or activity works for you? Tell us in the comments.