Contributed by: Anjali Sharma
Introduction
Period cramps can be distressing. It is common to have pain in the abdomen, lower back, and thighs when you’re menstruating.
Your uterus contracts to assist the discharge of its lining throughout your menstrual cycle.
Prostaglandins, which are hormone-like molecules implicated in pain and inflammation, cause uterine muscular spasms. Menstrual cramps are associated with higher amounts of prostaglandins.
It is typical to have some pain, cramping, and discomfort during menstruation. Excessive discomfort that prevents you from working is Dysmenorrhea which is another term for painful menstruation.
For some women, the soreness is just irritating. However, menstrual cramps can be strong enough for some women to interfere with daily activities for a few days each month.
Here are some home remedies that can help you get away from period cramps:
Use heating pads
Heat has long been used as a home cure for period cramps, from warm compresses to hot water bottles. As it turns out, evidence backs up heat as an efficient pain reliever.
When you apply heat to your lower abdomen or lower back, uterine contractions ease, resulting in reduced pain.
Furthermore, according to a 2018 study, heat stimulates blood flow, which helps relieve pain.
Massage with essential oils
It is proven that some essential oils help in relieving period cramps. Massage therapy done for about 20 minutes can help you reduce the cramps.
Massage therapy for menstruation involves focusing on specific points while the therapist’s hands move around your abdomen, side, and back.
In a recent study, massage treatments and aromatherapy have been shown to alleviate menstruation discomfort. Some essential oils that may be beneficial include:
- Lavender
- Peppermint
- Rose
- Fennel
Exercise
Multiple research studies have established that low-to-medium intensity aerobic activity can help relieve period cramp discomfort.
Scientists discovered that women who conducted 30 minutes of aerobic activity three days a week for eight weeks saw substantial decreases in period cramps.
Consider biking to work, going for a brisk walk at lunchtime, dancing to your favourite music, or participating in an enjoyable sport to fit an aerobic workout into your routine.
Practice yoga
According to research, yoga is known to be beneficial in decreasing period cramps.
Health experts discovered that women who participated in a 60-minute yoga class once a week for 12 weeks saw substantial decreases in period discomfort.
If you’d like to try yoga, seek a class with both a physical as well as a relaxing component. This combination is the most efficient in relieving period cramp discomfort.
Avoid certain foods
Avoiding meals that induce bloating and water retention is a smart idea to beat menstrual cramps. Among the most serious offenders are:
- Foods high in fat
- Alcohol
- Carbonated drinks
- Caffeine
- Foods high in salt
Reducing or eliminating these foods can help relieve cramps and tension. Instead, try relaxing (caffeine-free) ginger or mint teas, or lemon-flavoured hot water. Snack on fruits like strawberries or raspberries if you need a sugar fix.
Add herbs to your diet
Many health experts prescribe herbs to relieve a woman’s menstrual cramps. Some herbs that have been employed include black cohosh, cramp bark, turmeric, and chaste berry. They are efficient at relieving pain and reducing inflammation.
You can also try different herbal teas to reduce period cramps organically.
Final thoughts
Although period pains are a part and parcel of menstruation, yet, they can sometimes interfere with your daily life.
Thankfully, you may take efforts to alleviate the pain and suffering caused by these annoying cramps.
However, if the pain does not subside after a few days or becomes so severe that you are unable to function, consult your doctor.
Moreover, you should also frequently opt for menses screening. This health check can provide you with vital insights to help you get an accurate diagnosis and the appropriate treatment plan.
Book The Menstruation Checkup Today!
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Source: HEALTHIANS
