10 Things That Make Period Cramps Worse
It usually starts as that slight, uncomfortable pull in your lower belly. Before you know it, the pain spreads, your waist feels heavy, and even walking around starts to feel tiring.
Some months, it’s bearable. Other months, you just want to lie down, cancel plans, and avoid talking to anybody.
While some cramps are just your body doing its thing during your period, the funny thing is that half the time, we don’t even realize we’re the ones making them worse.
From the foods we eat to the way we handle stress, to the little habits we’ve picked up over the years, it all adds up.
And before you know it, what should have been a few hours of discomfort becomes a two-day wrestling match with your own body.
Here are 10 things that could be making your period cramps worse, and how you can start easing them.
1. Too many prostaglandins
But when there’s too much of it, the squeezing gets too strong, the blood flow slows, and the pain becomes that kind that makes you want just to lie still and not move.
Moving around a bit, eating less junk, and taking ibuprofen or naproxen early (not when the pain is already unbearable) can help calm things down.
2. Conditions like fibroids, endometriosis, or pelvic infections
Sometimes cramps aren’t just “normal period pain.”
If your cramps keep getting worse every month, stop assuming it’s just “how your body is.” It might be time to see a doctor and get checked
3. Stress
When you’re stressed, your whole body feels it, and your period is no different. Stress messes with your hormones and can make your muscles tighten, which means your uterus ends up cramping more than usual. That’s why months filled with deadlines, family trouble, or relationship drama sometimes come with extra-painful periods.
Finding little ways to relax, even if it’s just deep breathing, stretching, or listening to music, can help take the edge off. Your body really does notice when you slow down.
Smoking makes your blood vessels tighten and pushes your body to produce more prostaglandins, meaning stronger, sharper pain.
Alcohol isn’t much better; it can leave you dehydrated and mess with your magnesium levels, both of which can make cramps worse.
If you can, skip them during your period (and even before it starts)
5. Eating too much junk and processed food
Those meat pies, shawarma, sugary drinks, and instant noodles might be comforting, but during your period, they don’t help at all.
Foods high in sugar, salt, and unhealthy fats can trigger inflammation, make you bloated, and tighten your muscles, all of which can make cramps feel worse.
Swapping in lighter meals with fruits, vegetables, and whole grains around your period can help your body better handle the pain.
6. Skipping anti-inflammatory foods
Your body needs the right fuel to help calm period pain.
Omega-3-rich fish like sardines, mackerel (titus), and salmon, plus nuts like groundnuts, cashews, and tiger nuts, are great for fighting inflammation.
Even everyday foods like ugu (pumpkin leaves), spinach, waterleaf, and garden egg, as well as fresh fruits like oranges, pawpaw, and watermelon, can help relax your muscles.
If your diet is always missing these, you’re skipping out on natural pain relief. Adding them in regularly, not just during your period, can make cramps easier to manage over time.
7. Not getting enough sleep
When you don’t sleep well, your body’s stress hormones go up, your pain tolerance drops, and cramps can become worse.
Late-night Netflix binges, endless scrolling on your phone, or even heat and noise from a generator can keep you from getting proper rest.
Try to sleep for at least 7–8 hours of quality sleep, especially in the days leading up to and during your period.
I also recommend that you sleep in a cool, dark, quiet space (and put your phone aside).
8. Sitting in one place all day
When you barely move, blood flow slows down and your muscles become stiff, and that includes the muscles in your womb.
Long hours of sitting at the office, in traffic, or on the couch can make cramps feel worse.
You don’t have to run a marathon; even light stretching, short walks, or dancing to your favourite songs can help get your blood moving and ease the pain.
9. Certain body factors you can’t change
Sometimes, cramps are worse because of things you were simply born with or experienced early in life, like starting your period very young, having naturally heavy flows, never having been pregnant, or having close relatives who also struggle with bad cramps.
You can’t change these factors, but knowing them helps you prepare better. Tracking your cycle, resting more, and having your pain relief plan ready before your period starts can make a big difference.
10. Sudden hormonal changes
Any significant shift in your hormones can make cramps worse, like changing your birth control, missing pills, sudden weight changes, or even switching up your diet and sleep patterns.
Your body needs time to adjust, and during that period, the pain can feel stronger than usual.
If you notice your cramps suddenly becoming more intense after a lifestyle or medication change, it’s worth paying attention and speaking to your doctor.
Conclusion
Period pain is a real issue, and everyone’s experience is unique. What knocks one person out for a whole day might barely bother someone else.
The most important thing is to know your own body and pay attention when something feels off or gets worse.
Sometimes, the most minor changes in how you live, eat, and rest can make a big difference.
So, what’s your go-to trick for surviving period pain? Please share below, I would love to hear.
Researched by Victoria Odueso
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