How to Get a Workout In While Sheltering During Pregnancy

What causes cramps when someone is PMSing or on their period?

Consider yourself lucky if you don't struggle with PMS — I'd honestly love to trade places with you for a day. According to the Office on Women's Health, almost three in four women say they experience PMS, and the National Institutes of Healthnotes that one in ten women deal with painful period cramps every month. In other words, some of us are genuinely struggling to function without really understanding why we're in so much pain. What gives?

"Cramps, or dysmenorrhea, occur due to the release of chemicals called prostaglandins during menstruation. These chemicals cause the uterus to contract in order to shed its lining," Dr. Margolis says. What people tend to feel is the result of contractions" becoming "too intense," thus causing them to "cut off blood flow and oxygen to the surrounding muscle tissue, leading to pain." Dr. Margolis also wants you to know, "The higher the level of prostaglandins, the more severe the cramps are likely to be."

If that sounds painful, just know it is! I never thought about the actual process our bodies go through during menstruation, so understanding that better makes me want to be kinder to be my body. Still, does this mean cramps are normal?

Are period cramps normal?

Dr. Margolis says that period cramps are "a normal part of the menstrual cycle for many people." He explains that "mild to moderate cramps" typically occur towards the beginning of your period, as your uterus is contracting. IDK about you, but it's definitely nice to know that cramps are a part of the process and they don't necessarily mean anything's wrong. However, this doesn't mean you should ignore severe pain.

"If the pain is severe and disrupts daily life, it might indicate an underlying condition that requires medical attention," Dr. Margolis says. Only you know the level of pain you're able to handle monthly, but there are definitely some key factors that can help you identify what is considered "abnormal" when it comes to your period cramps.

When are severe period cramps considered abnormal?

"Severe cramps that are unmanageable with over-the-counter medications or last for an extended period may indicate underlying health issues," Dr. Margolis continues. Based on his experience, these conditions can be "fibroids, endometriosis, polycystic ovary syndrome (PCOS), or pelvic inflammatory disease (PID)" which "often cause more intense pain."

Prior to my painful period cramps returning, I underwent Laparoscopy surgery in 2019 to rule out endometriosis as the culprit for unbearable cycles. My OBGYN didn't find that, but she discovered a large fibroid nestled in the side of one of my uterine walls which needed to be removed.

Some of the signs Dr. Margolis says you need to pay attention to are:

• Heavy bleeding
• Irregular periods
• Pain during sex
• Bleeding between periods

If you notice these symptoms, Dr. Margolis implores you to consult with your doctor about them. Truthfully, it took years for someone to take my pain seriously, so I also recommend you keep advocating for yourself if you're dealing with cramps that feel abnormal.

What's the worst thing to eat before your period?

Here comes my favorite topic — food! I love eating all kinds of food, but I'm having to relearn how to balance hormones all over again. Between that and my digestive system, I know my undisciplined eating is the root cause of painful period cramps, but I've forgotten what I should be avoiding.

Dr. Margolis says, "Highly processed foods, sugar, and salty snacks should be avoided. They can increase inflammation, contribute to bloating, and worsen cramps. Caffeine and alcohol can also dehydrate the body and lead to more discomfort during menstruation."

I feel like your jaw just dropped in disbelief because most of the things that make periods so painful taste so good. I mean, who doesn't love snacks, coffee, and yummy cocktails? Sigh...as much as we may love or crave them, they're not always the best things to indulge in when we're already going through so many bodily changes.

What foods should someone eat to lessen painful period cramps?

But, there's things we can do to lessen our chances of suffering every month. Dr. Margolis says, "Anti-inflammatory foods are particularly helpful for reducing period cramps." He says these include the following:

• Leafy greens like spinach and kale, which are high in magnesium and calcium
• Fatty fish such as salmon or sardines, which are rich in omega-3 fatty acids that help reduce inflammation
• Nuts and seeds that contain magnesium, which can relax muscles and reduce pain
• Fruits like bananas and berries, which provide antioxidants and potassium, aiding in muscle relaxation and inflammation reduction
• Whole grains that are a good source of fiber and help regulate blood sugar, preventing spikes that may worsen cramps

Is it actually possible to avoid sugar before and during your period?

Sugar is in a lot of things we eat and drink so I asked Dr. Margolis if there's a way to avoid it altogether. He says, "It’s challenging, but not impossible to avoid sugar entirely. Cravings for sugary foods often increase due to hormonal fluctuations during the menstrual cycle." I don't know about you, but I always crave specific things like sugary juice, muffins, or cupcakes right before and during my period. It's like my brain knows they're going to cause more harm than good, but my hormones demand them.

As a replacement, Dr. Margolis believes "reducing sugar intake by opting for natural sweeteners like fruits or healthier alternatives like dark chocolate can help curb cravings." Also, there's more benefits to putting down the artificial stuff. "Cutting back on sugar may also help in managing inflammation and stabilizing mood and energy levels during your period," says Dr. Margolis.

What foods are gentle on your stomach?

Foods like toast, rice, bananas, eggs, applesauce, and oatmeal are known to be easy on your stomach. I had to do a lot of trial and error over the course of a few months, and have cut my diet back to safe foods I know will leave me feeling good.

I rarely drink alcohol (shout out to these delicious mocktail recipes!!!), and I have one coffee every six weeks or so, opting for a daily chai or matcha instead. Sugar's also proven to be a pain point, so I usually stick to dark chocolate. But the most surprising foods I've started to avoid are gluten and oats. All this to say, it's all about what works for you and your lifestyle.

My go-to healthy foods for stomach problems are sweet potatoes, broccoli, Greek yogurt, eggs, chicken sausage or grilled chicken, bell peppers, and rice. I also love the occasional ginger ale.

Sweet Potatoes + Broccoli + Chicken Sausage

I will never go without sweet potatoes, like, ever again. I used to find them disgusting but they have become my saving grace on days my stomach feels awful. Whether I'm making fries, mixing them with other veggies, or turning them into vegan mac and cheese (yes, really), they're sooo versatile. One of my favorite recipes is roasting sweet potatoes and broccoli in the oven (I do 325 degrees for around 20 minutes), then adding in some cooked chicken sausage. I even add some ketchup and mustard on top for a deconstructed hot dog and fries!

​Vegan Mac and Cheese

This has been one of my go-to dishes recently, and I promise it's way easier to make than it sounds. I was inspired by this recipe from @itslivb, but since making it the first time, I've started eyeballing every measurement and adjusting the flavors. As someone who love pasta, this is one comfort food recipe that I can indulge in without feeling sick. All I do is boil cubed sweet potatoes until they're soft, then add them to a blender with nutritional yeast, salt, spices like garlic powder and onion powder, and cashews for a creamy consistency.

Gluten-Free Pasta

As someone whose comfort food is pasta, you can imagine how sad I was when I realized gluten makes me feel awful. I've been on the hunt for the best gluten-free pastas around, and after making some less-than-ideal chickpea pasta recipes, I'm totally obsessed with Trader Joe's rice pasta. Trust me on this. I can't wait to try it in this creamy avocado pasta recipe!

​Grilled Chicken

My taste buds have always loved chicken, and now that I've realized grilled chicken makes me feel so much better than fried chicken, my stomach does too! I always buy a bag of frozen chicken tenders so I can keep them until I'm ready to cook 'em up. After they've defrosted for a couple hours, I use this hack to remove the tendon, and then I'm ready to grill it! I'll eat grilled chicken with literally everything: pasta, sweet potato fries, a bunch of vegetables. I could eat it every day. Here's our ultimate guide toHow To Stop Grilling Dry Chicken For Good.

​Seafood

That being said, when I need to shake it up, salmon, shrimp, and other seafood are also great protein options. I just usually have to eat a little more to make sure I'm full. I'm dying to make These Flavorful Fish Tacos.

​Cooked Veggies

Even though I definitely prefer raw vegetables, ever since I realized cooked veggies are easier to digest, I haven't gone back. Roasting a ton of peppers, sweet potatoes, and broccoli at the top of the week sets me up for a successful — and tummy ache-free — week of meals. This Vegetable Galette is calling my name (with a GF crust, of course).

Greek Yogurt & Strawberries

I have the same breakfast every day: an egg and turkey bacon, either a chai latte or a matcha latte, and Greek yogurt and strawberries. I can't believe I never regularly ate Greek yogurt before, but now that I'm on the train, I'm never getting off. Sometimes when I want a little extra treat I add some chocolate chips, too! This dish helps fill me up without leaving me weighed down.

Versed Sweet Relief Night Mask + Face Balm

This is my absolute favorite night cream, and honestly, one of the best skincare products I've tried in my life. I've repurchased the pot three times now. Why do I love it so much? Well, for nighttime, it's exceptionally hydrating. I am a huge fan of the slugging technique (AKA slathering your skin in a thick jelly or cream to prevent water loss), and this pick really gets the job done. I wake up looking super hydrated, especially living in a dry climate! Plus, this product is very fun to scoop up and put on. The formula is also boosted with bacuri and kokum butters and apricot kernel oil to support the skin barrier, which is always welcome.

Youth To The People Superberry Glow Dream Mask

Not only does this mask hydrate, it also brightens – we love a multi-hyphenate! The formula has a very rich texture that soaks into the skin while simultaneously sitting lightly on top to lock in moisture. It's like a fresh gulp of water for your dry skin – with a subtle fruity scent that makes applying it very fun.

B+C’s VP of Content, Alison Ives, is a big fan of the Superberry Hydrate + Glow Dream Mask.

“Believe the hype, people! I’d heard amazing things about Youth To The People for years, so when I saw a mini version of this for sale, I couldn’t resist ordering it to try it out. The jar was the ideal size for frequent travels when you want to keep up with your skincare routine while away, and the formula felt really luxurious on my dry skin. I use it a few times a week when I need an extra boost of hydration overnight. Plus, squalane is great for anti-aging concerns and reducing the little lines I have in my eye area.”

CeraVe Skin Renewing Night Cream

If fine lines and wrinkles are your primary skincare concern, this is one of the best night creams for you. CeraVe products are commonly recommended by dermatologists for any and all skin types, since they're often gentle, yet effective! This cream in particular is fragrance free, non-comedogenic, and non-irritating, so those with sensitive skin can enjoy its hydrating benefits. It has hyaluronic acid and 3 essential ceramides to boost the skin's hydration and elasticity, which can help reduce the look of those pesky wrinkles.

Aveeno Positively Radiant Moisturizing Face & Neck Night Cream

Dealing with uneven skin tone and texture? Opt for this night cream that still gloriously hydrates your skin. It features niacinamide, a skincare hero for reducing the look of dark spots. The brand reported that 91% of users had softer, smoother-feeling skin in just one week after using this product!

La Roche-Posay Toleriane Dermallergo Night Cream

Made to soothe and hydrate, this night cream also purifies the skin, drawing out excess oil overnight to minimize blemishes and clogged pores. It has a gel-cream texture to it, so it doesn't feel overly heavy on the skin – but is still nourishing! The fragrance-free formula is safe for sensitive skin types, and works most effectively in conjunction with other La Roche-Posay products.

Cocokind Resurrection Polypeptide Cream

This rich moisturizing cream lets you easily get the look of plumped skin overnight. It includes polypeptides that aid in collagen production, improving firmness while combatting fine lines and wrinkles. The formula has a "dreamy" and "cushion-like" texture that hugs the skin so it can deliver all the goodness!

Kiehl's Ultra Facial Cream

This cream is a true staple in my skincare routine, morning or night. It sounds unreal, but my skin truly looks more alive after I slather it on. It's somehow rich and creamy, but still lightweight enough that I can wear it throughout the day under my makeup. The 4.5% squalane helps maintain the skin’s moisture, while the glycoproteins (derived from glaciers – so fancy!) boost hydration even more. It helps your skin feel balanced and healthy, no matter what time of day you apply it.

Dieux Instant Angel Moisturizer

This is another one of my beloved night creams that I use on a weekly basis when my skin really needs quenching. Dieux's Instant Angel Moisturizer is a total expert at providing your skin with moisture and protecting its barrier. Supporting your skin barrier can help it maintain healthy hydration levels, so you won't have to overcompensate with more creams and products that may not work 100% of the time.