More than half of menstrual women experience dysmenorrhea, sometimes known as period pain, once to twice a month. Menstrual cramps are frequently to blame, even if headaches or other discomfort may accompany period pain.
Menstrual cramps result from your uterus contracting to expel its lining, also known as the uterine lining. Your lower back, upper thighs, or stomach may have pain.
What Causes Painful Periods?
It is reasonable that you might wonder why your periods are regularly uncomfortable because period pain can have a range of causes. You may be the only girl in your family with severe cramping. No matter the situation, a doctor can explain why you get agonizing cramps every month.
One of the most frequent causes of painful periods is:
- PID (pelvic inflammatory disease)
- PMS (premenstrual syndrome)
- Ovarian cysts
- PMDD (premenstrual dysphoric disorder)
7 Remedies For Menstrual Cramps
Cramping during a period can be painful and frustrating at the same time. The good news is that there are numerous ways to reduce period pain.
They can, however, ease mild to moderate period pain. It’s important to remember that these tactics will only sometimes be effective, particularly in ongoing circumstances.
➔ You’ll feel less bloated if you drink more water
Bloating can be unpleasant and make period pains worse. Despite the seeming contradiction, drinking water may help you feel less bloated and relieve some period pain.
Drinking hot liquids can help your blood circulate and calm your muscles. You might feel fewer uterine cramps if you do this.
➔ Consume inflammatory-reducing foods to ease menstruation cramps
A diet to lessen menstruation pain should typically contain less processed foods, fiber, and vegetables.
Try the following foods:
- Vitamin B6 is found in brown rice, which can lessen bloating.
- Manganese is rich in walnuts, almonds, and pumpkin seeds, which relieve cramps.
- Vitamin E is found in both broccoli and olive oil.
- Iron, lost throughout menstruation, is found in chicken, fish, and leafy green vegetables.
- Omega-3 fatty acids in flaxseed have antioxidant effects that lower edema and inflammation.
A few foods may help to relieve cramps naturally. Anti-inflammatory foods can enhance blood flow and reduce uterine stress. A few fruits, tomatoes, pineapples, herbs, and spices like turmeric, ginger, or garlic should be purchased.
Decaf coffee can help with period discomfort
Caffeine causes your blood vessels to constrict. Worsening cramping could cause your uterus to contract. If you absolutely must have coffee during your period, go to decaf. Try having a protein-rich snack or taking a 10-minute stroll if you rely on caffeine to relieve the afternoon slump.
For relief from menstrual pain, consider taking dietary supplements
Vitamin D improves calcium absorption and decreases inflammation. By lowering inflammation, other vitamins like omega-3, vitamin E, and magnesium make your period less uncomfortable.
For the best results, take vitamins regularly, not only when you’re menstruating. Consult your doctor carefully before starting anything new because certain supplements clash with medications.
To relieve cramps, apply heat
Heat pads can help relax muscles, increase blood flow, and ease tension. Consider having a hot shower, relaxing in a hot bath, or using a heating pad while seated.
Reduce stress to ease period symptoms both mentally and physically
Stress could make cramps worse. Use relaxation techniques you enjoy, such as Yoga, deep breathing, or meditation. If you’re having trouble relaxing, try guided imagery.
Close your eyes, take a deep breath, and picture a safe place important for you. Breathe slowly and deeply, and stay focused for at least a few minutes.
Yoga for Pain Relief
Yoga is a relaxing workout that might help avoid or lessen menstruation problems by releasing endorphins.
Yoga and aerobic exercise dramatically reduced PMS symptoms and pain intensity. Yoga, however, had a greater impact on symptom reduction than aerobic activity. Yoga positions that are beneficial for PMS include:
- Cat-Cow pose
- Child’s pose
- Plank pose
- Cobra pose
Period cramps, while relatively common, can make it difficult to do daily tasks. You may take steps to alleviate the pain and agony caused by these irritating cramps.
But after a few days, if the pain continues or gets so severe that it affects your capacity to function, schedule an appointment with your doctor immediately.