1. Mild Abdominal Pain

Due to uterine contractions during menstruation

Home Remedies:

Heat Therapy: Apply a hot water bottle or heating pad to relax uterine muscles.
Ginger Tea: Boil fresh ginger and sip to reduce inflammation.
Exercise: Gentle activity boosts circulation and eases pain.
Aromatic Oil Massage: Massage with lavender or clary sage oil to relax muscles.

Note: If pain persists, consult a healthcare provider.

2. Bloating or Tightness

Caused by hormonal changes affecting fluid retention and digestion

Home Remedies:

Hydration: Drink 2-3L water/day to flush excess sodium.
Herbal Teas: Peppermint or fennel tea reduce gas and swelling.
Magnesium Foods: Bananas, cashews, spinach, pumpkin seeds.
Limit Salt: Avoid chips, canned foods during periods.

Note: Persistent bloating should be discussed with a doctor.

3. Breast Tenderness

Hormonal shifts often lead to breast swelling and discomfort

Home Remedies:

Warm Compress: Apply heating pad to reduce pain.
Flax Seeds: Helps balance hormones and reduce sensitivity.
Dietary Changes: Eat high-fiber, low-fat meals.
Vitamin E: Almonds, sunflower seeds, spinach.
Proper Bra: Use a well-fitting sports bra.
Physical Activity: Improves drainage and comfort.

Note: Consult a professional if pain is chronic or intense.

4. Fatigue

Hormonal fluctuations and blood loss cause low energy

Home Remedies:

Balanced Diet: Include spinach, moringa, bananas, jaggery.
Hydration: Drink lemon water or herbal tea.
Rest: Prioritize 7–8 hours sleep; short naps help.
Gentle Exercise: Yoga, walks improve energy levels.

Note: Persistent fatigue may signal anemia—see a doctor.

5. Mood Swings & Irritability

Hormonal changes affect mood, especially estrogen and serotonin levels

Home Remedies:

Omega-3: Eat fatty fish, chia, walnuts, flax seeds.
Magnesium, B6, Calcium: Bananas, chickpeas, spinach, ragi, paneer.
Relaxation: Use meditation, journaling, and deep breathing.
Herbal Support: Try lavender or ashwagandha tea.
Yoga: Practice Child’s Pose, Cat-Cow, Seated Forward Bend.

Note: Don't hesitate to seek emotional health support.

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