Most menstruating women experience pain for one to two days each month. Even though period pain can mean headaches or common discomfort, the pain is caused by menstrual cramps.
It’s natural to feel pain around your abdomen, lower back, and legs when you’re menstruating.
I have already shared a post related to this topic: Aspirin For Period Cramps. I hope you read this post.
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Why do period cramps happen?
During the period, the muscles of your uterus contract and relax to help shed the built-up lining. Sometimes you’ll experience cramps, which means the muscles are at work. Some people also experience:
- Nausea
- Vomiting
- Diarrhea
- Headaches
Doctors are not sure why some women during menstruation experience pain and others don’t. However, some factors linked with intense pain include:
- Heavy menstrual flow.
- Having your first child.
- Being the age of 20 or starting your period.
- An overproduction of or sensitivity to prostaglandins is a compound in the body that affects your womb.
For mild to temporary cramps, home remedies help provide relief. Read on for tips on getting quick relief, and learn how to lessen the pain during your next cycle possibly.
To learn more, you can read: How Long After Taking Progesterone Will I Get My Period?
Taking over-the-counter (OTC) medications
Nonsteroidal anti-inflammatory drugs are the primary over-the-counter form of pain relief recommended for menstrual pain and heavy bleeding. NSAIDs include naproxen and ibuprofen.
These drugs help your body’s production of prostaglandin. At lowering prostaglandin, NSAIDs are not as effective as oral contraception, but they help reduce pain.
Learn more: Prenatal Vitamins Change Your Menstrual Cycle?
Massaging with essential oils
Massage therapy for 20 minutes can help.
Massage therapy for menstruation involves pressing particular points while the therapist’s hands move around your abdomen, back and side.
Adding essential oils for an aromatherapy form of massage has additional benefits.
A 2018 review of researchers found that massage therapy and aromatherapy can reduce menstrual pain. Many essential oils that help include:
- Lavender
- Rose
- Fennel
- Peppermint
You can also buy scented massage oil with similar ingredients or make your own.
You must read this article: Ovulation Calculator
Avoiding certain foods
During menstruation, it’s great to avoid foods that cause bloating and water retention. Some of the culprits include:
- Fatty foods
- Caffeine
- Alcohol
- Salty foods
- Carbonated beverages
Reducing or cutting out certain foods helps alleviate cramps and decrease tension. For example, try soothing (ginger or mint teas or hot water flavored with lemon ); snack on fruits like raspberries or strawberries if you need a sugar fix.
Must read: Nutrition Value of Food
Exercise
According to a study, low-to-medium aerobic exercise help reduces pain caused by period cramps.
In this research, experts found that women who did 30 minutes of aerobic exercise 3 days a week for 8 weeks showed important reductions in period cramps.
Soak in a tub
Soaking in a hot bathtub is a different way to surround your pelvic muscles with the warmth they need to rest.
You can improve the pain-relieving power of a good soak by adding a few drops of essential oils — like lavender, rose, or sage — to your bathwater.
Try to relax in a hot bath for at least 15 minutes to get the greatest benefits from it.
Stay hydrated
According to specialists, you’re likely to have abdominal cramps during your period if you’re dehydrated.
During menstruation, it’s essential to drink eight glasses of water every day. But, of course, you’ll need more if it’s hot, if you’ve been exercising, or if you feel hungry.
I recommend you to read following posts that will help you: How Do You Know If You Are Dehydrated?
What should you eat to reduce period pain?
Almonds, walnuts, and pumpkin seeds are very rich in manganese, which helps cramps. Broccoli and olive oil contain vitamin E. Fish, chicken, and leafy green vegetables contain iron, lost during menstruation. Flaxseed contains omega-3s with antioxidants, which reduce swelling and pain.
Adding herbs to your diet
These remedies contain anti-inflammatory and antispasmodic compounds that decrease the muscle contractions and swelling connected with menstrual pain.
Fennel seeds
When your period starts, take 30 mg Fennel seeds four times a day for three days.
Cinnamon
Take 840 mg of cinnamon tablets three times a day during the first 3 days of your period.
In 2015 research, women who took cinnamon capsules reported less bleeding, nausea, pain, and vomiting than the placebo group.
Ginger
Try grinding a small piece of ginger into hot water for a warm cramp-relieving drink.
One research of university students found that 250 mg of ginger powder 4 times a day for 3 days helped with pain relief. It concluded ginger was as effective as ibuprofen.
Must read: Is Ginger Good For Acid Reflux?
When should you see a doctor?
Although period cramps are so common, a sharp pain isn’t normal. You will want to make an appointment to see your doctor if:
- Your period cramps are painful that you can’t go about your daily activities.
- You started having difficult menstrual cramps after age 25.
Severe pain before or during your menstruation can be a sign of a more serious health condition that needs treatment, such as:
- Endometriosis
- Uterine fibroids
- Cervical stenosis
- Adenomyosis
- Sexually transmitted infections (STIs)
- Pelvic inflammatory disease (PID)
Conclusion
Period cramps are quite common, but there are times when they interfere with your day-to-day life. Fortunately, you take steps to ease the pain and discomfort caused by these annoying cramps.
If the pain doesn’t go away after a few days or is severe that you have difficulty with daily activities, be sure to follow up with the doctor.
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