Period pain affects more than half of the women who menstruate for one to two days each month. The uterus contracts to shed its lining causing cramps.
While menstrual cramps are usually the source of period pain, the pain can also be referred to headaches or general discomfort that comes with period. You may experience pain in your stomach, lower back, groin, or upper thighs as a result. So let's discuss 13 natural solutions for menstrual cramps that can help reduce your period discomfort.
12 At-home Remedies For Reducing Menstrual Cramps
Like 90% of women who are menstruating, you may have premenstrual syndrome (PMS) just before your period. Managing cramps, irritation, and exhaustion, along with other menstrual symptoms, on a monthly basis can be both uncomfortable and irritating.
The good news is that you may get relief from period cramps and other symptoms with a variety of at-home (and on the move) remedies. While these methods can provide relief for mild to moderate period pain, it's crucial to keep in mind that they won't always be effective, particularly for chronic problems like endometriosis.
1. Drink more water to minimise bloating
You may notice swelling in your stomach or other parts of your body a few days before or during your period. This is a result of water retention, or bloating. Bloating can cause discomfort and aggravate menstrual cramps.
While it may seem contradictory, drinking water throughout the day might help lessen bloating during your period and relieve some of the pain it brings. The amount of water that each individual should drink varies, but a decent standard is to consume at least eight 8-oz. glasses of water every day. Drinking hot water might also help to improve blood circulation and calm your muscles.
2. Drink herbal teas to reduce period pain
Certain herbal teas contain anti-inflammatory characteristics that can relieve bloating and inflammation, as well as antispasmodic chemicals that can minimize uterine muscle spasms that cause cramping. Drinking teas with cinnamon, lemon, dandelion, and hibiscus can assist with bloating. Raspberry leaf, chamomile, thyme, and oolong teas can all aid with period cramps. Ginger, peppermint, and green teas can aid with both. In addition, these herbal teas might provide stress reduction and aid in insomnia.
Also Read: Phases of Menstrual Cycle and How It Affects Your Mood
3. Eat anti-inflammatory foods to reduce menstrual cramps
Some foods provide natural cramp relief while also tasting delicious. Anti-inflammatory foods can improve blood circulation and relax your uterus. Try eating berries, tomatoes, pineapple, and spices like turmeric, ginger, and garlic. Leafy green vegetables, almonds, walnuts, and fatty seafood, such as salmon, can all help reduce inflammation.
4. Skip the sweets to avoid more bloating and pain
While a brownie or French fries may sound appealing, foods heavy in sugar, trans fat, and salt can trigger bloating and inflammation, increasing muscle soreness and cramps. So, try to avoid or reduce your consumption of red meat, high fructose corn syrup, highly processed foods, and foods containing added oils. Instead, choose for fresh fruits and vegetables, lean proteins, and unsalted nuts and seeds.
5. Drink decaf coffee to relieve period pain
Caffeine causes blood vessels to constrict. This can cause your uterus to tighten, intensifying the pain of cramps. If you need a coffee fix during your period, turn to decaf. If you rely on caffeine to get through the afteoon slump, try eating a protein-rich snack or going for a brisk 10-minute walk to increase your energy.
Also Read: Irregular Periods: Causes, Symptoms & Treatment
6. Consider dietary supplements to ease period pain
Vitamin D can improve calcium absorption and minimise inflammation. Other supplements, such as omega-3, vitamin E, and magnesium, can help reduce inflammation and potentially make your periods less uncomfortable. To get the maximum benefits, take vitamins every day, not just during your period. Also, because certain supplements interfere with medications, consult your doctor before trying anything new.
7. Apply heat to relieve cramps
A little heat can assist your muscles in relaxing, increase blood flow, and reduce stress. Consider sitting with a heating pad on your lower stomach, taking a hot shower, or relaxing in a hot bath.
8. Exercise promotes muscle relaxation and endorphins
If you're in pain, exercise may be the last thing on your mind. However, even modest activity releases endorphins, which make you joyful, relieves pain, and relaxes your muscles. Fifteen minutes of yoga, simple stretching, or walking may be enough to make you feel better. And, if you currently exercise regularly, know that tracking your period can help you enhance your athletic performance
Also Read: Premenstrual Syndrome (PMS): Causes, Symptoms & Treatments
9. Consider massage therapy for relieving cramps and stress
One study discovered that massage treatment significantly decreased menstruation discomfort in endometriosis patients. Massages can help relieve uterine spasms by relaxing the uterus. Massage therapy should be focused on the stomach area to best reduce period cramps. A full-body massage, which reduces general stress, may also help manage period cramps.
10. Use over-the-counter (OTC) medications to relieve menstrual cramps
Pain and muscle spasms can be brought on by the hormone prostaglandin. By lowering your body's prostaglandin levels, anti-inflammatory medications like ibuprofen can offer quick relief. Menstrual cramps may not always be magically cured by over-the-counter medications, but they frequently greatly reduce pain. Take over-the-counter medications only when you begin to have cramps for optimal effects. And don't forget to consult your physician if you're unsure about which over-the-counter medicine is ideal for you.
11. To relieve PMS, try alteate medications
Alteative health techniques like acupuncture and acupressure can help some people. By inserting needles into the skin, acupuncture stimulates the body. By applying pressure to specific body locations, acupressure stimulates the body without the use of needles. These techniques can reduce tension in your muscles, promote relaxation, and enhance blood flow throughout your body.
12. Begin using chemical birth control
If a hormone imbalance is the cause of the cramping, birth control can help. Maintaining a healthy balance between progesterone and oestrogen helps thin the uterine lining, facilitating easier shedding. The duration and frequency of your cycle are also controlled with hormonal birth control. By fully halting your period, several birth control methods might decrease period discomfort. Discuss birth control alteatives with your OB-GYN, such as hormonal IUDs, birth control shots, and pills. After that, you'll be able to select the birth control method that best suits your needs.
Conclusion
If you've tried all of the at-home menstrual cramp treatments on this list and are still experiencing painful periods, or if you want to know which choices will work best for you, consult with a primary care doctor or obstetrician. These women's health specialists can prescribe stronger therapies for menstrual cramps, which can significantly enhance your quality of life during that time of month. A little advice from a doctor may be the greatest way to quit dreading your periods.
