THREE (3) COMMON HABITS THAT MAKE PERIOD CRAMPS WORSE (And How to StopThem)

- By Favourite Nurse Favour

 


3 Habits Making Your Period Cramps Worse 














Menstrual cramps, also known as dysmenorrhea, it affects millions of women worldwide. For some, it’s a mild discomfort, but for others, cramps can be so severe that they disrupt work, school, or daily activities. 

While period pain is common, it should not be normalized, I keep saying this to the women in our Health Tuesday Queens Community: “There is nothing normal about painful period” and the truth is, some of our daily habits can silently make cramps worse.

That is why in this blog, we’ll uncover 3 everyday habits that has the potential to worsen cramps and I’d share with you science-backed tips to ease the pain. I know you are ready for this, now let’s dive right into all you need.


1. Consuming Too Much Caffeine and Alcohol



That extra cup of coffee or late-night glass of wine may seem harmless, but both caffeine and alcohol can increase menstrual pain.

  • Caffeine constricts blood vessels, reducing blood flow to the uterus, which intensifies cramping.
  • Alcohol disrupts hormone balance and dehydrates the body, both of which worsen pain and bloating.

What to do instead:

Swap coffee with herbal teas like chamomile or ginger tea, which have natural anti-inflammatory properties. Drink plenty of water to stay hydrated during your period.

2. Eating Processed and Sugary Foods


Cravings are real during your period, but processed snacks, fried foods, and sugary treats can fuel inflammation in the body.

  • These foods trigger higher production of prostaglandins (the hormone-like chemicals that cause uterine contractions).
  • More prostaglandins = stronger, more painful cramps.

What  to do instead:

Focus on an anti-inflammatory diet with whole grains, vegetables, omega-3 rich fish (like mackerel or salmon), and nuts. Magnesium-rich foods (like spinach, avocado, and bananas) can also relax uterine muscles and reduce pain.

3. Skipping Exercise and Staying Sedentary

When cramps hit, lying in bed may feel like the only option. But avoiding movement altogether can make things worse.

  • Lack of activity reduces blood circulation, meaning less oxygen reaches the uterine muscles.
  • This increases the intensity of cramps and prolongs pain.

What to do instead:

Gentle exercises like yoga, walking, or stretching can boost blood flow and release endorphins — your body’s natural painkillers. Even 15 minutes of movement can make a big difference.


Final Thoughts: Painful Periods Are Not Normal

While these habits can worsen cramps, it’s important to note that severe or persistent pain may be a sign of an underlying condition such as endometriosis, fibroids, or adenomyosis. If cramps consistently disrupt your daily life, don’t ignore them — seek medical evaluation.


Remember, Queens: your body is speaking, and pain is not something to normalize. By making small lifestyle changes and listening to your body, you can reclaim your energy and comfort during your cycle.

Sending you all lots of love and care.

– Favourite Nurse Favour.



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