It’s that time of the month again. You’re plagued with menstrual cramps nightmare that just won’t give you a break.
The discomfort around your abdomen, thighs and lower back is unbearable.
About half of women who menstruate experience pain —called dysmenorrhea—for one to three days each month.
Although doctors aren’t sure why some women experience painful menstruation and others don't, major factors include growths in your womb, endometriosis (abnormal uterine tissue growth), and use of birth control.
For mild to temporary cramps, some home remedies can help provide relief.
Below are some tactics which will help you get the much needed relief from the gnawing pain.
1. Drink water.
Water can actually help prevent your body from retaining water and avoid painful bloating.
Aim to consume warm or hot water, which is better for cramps, because hot liquid increases blood flow and may help relax cramped muscles. Eat foods that are water based including celery, lettuce, watermelon or cucumbers.
Applying heat to your abdomen and lower back may relieve pain. If you don’t have a hot water bottle or heating pad, take a warm bath or use a hot towel.
3. Avoid these foods
Avoid foods that cause bloating and water retention.
Some foods include: fatty foods, alcohol, carbonated beverages. Reducing or cutting out these foods can help alleviate cramps and decrease tension.
4. Go herbal
Try out some herbs such as chamomile tea, fennel seeds, dill, cinnamon and ginger. Always speak with your health care provider before taking any kind of herb.
5. Sip some tea.
Teas have been used to help combat menstrual pain. Start sipping whatever tea gives you relief a week or so before you anticipate your period.
Cramp bark, peppermint tea and chamomile tea increases urinary levels of glycine, which helps relieve muscle spasms and acts as a nerve relaxant. Consult your physician first.
6. Take fish oil or vitamin B1.
Add some fish oil supplements, vitamin B1 or both to your vitamin regimen for relief.
It should be high in minimally processed foods, fiber, and plants.
Try out papaya, dark chocolate, brown rice, walnuts, almonds, and pumpkin seeds, olive oil and broccoli, chicken, fish, and leafy green vegetables and flaxseed.
8. Up your intake of useful minerals and vitamins
Magnesium is a key nutrient for preventing water retention, which is known to contribute to menstrual pain.
Eating foods such as bananas, pumpkin seeds, and dark leafy greens is vital.
Chocolate is also high in magnesium, so you have a good excuse to indulge in your square or two of dark chocolate during your period.
9. Visit a chiropractor.
You may find relief by seeing a chiropractor. This spinal manipulation can help provide pain relief, especially in the lower back and uterus area.
10. Get acupuncture.
Acupuncture helps relax the nervous system, causing a stronger blood flood to the internal organs. And it's thought to have an anti-inflammatory effect.
11. Over-the-counter medications
Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary over-the-counter form of pain relief recommended for menstrual pain and heavy menstrual bleeding.
NSAIDs include ibuprofen (Advil) and naproxen (Aleve, Naproxen). These drugs help lower your body’s production of prostaglandin.
12. Massaging with essential oils
Massage therapy for about 20 minutes can help reduce menstrual pain.
Massage with certain aromatic essential oils (such as lavender, clary sage, or marjoram essential oil) to relieve menstrual cramp pain.
13. Birth control pills
Birth control pills may help relieve painful cramps.
Some have side effects which may include spotting, breast tenderness, nausea, and low sex drive — in addition to a higher risk of blood clots.
14. Sleep tight
Get ample sleep, it pays to be especially diligent during PMS-prone times.
Interruptions in your regular sleep rhythms can interfere with your regular cycle and result in even more irritability, fatigue, and stomach cramping.
Relaxation in general can play a role in pain relief.
15. Break a sweat
Pick what appeals to you; relieve cramps in the bedroom or via exercise.Exercises produce endorphins which help boost your mood and decrease your perception of pain.
These activities can help reduce pain and relieve the muscle tension that contribute to cramps.
Having sex may be the last thing you want to do when you're suffering from cramps.
However, get busy between the sheets as great sex can trigger your brain to release secretions like endorphins and oxytocin. Endorphins can decrease pain perception.
17. Direct Heat
Use a hot water bottle or heating pad on your back or front pelvic region to ease cramping and pain.
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