Menstrual cramps, also known as dysmenorrhea or period pains, are painful sensations felt in the lower abdomen that can occur both before and during a woman’s menstrual period. The pain ranges from dull and annoying to severe and extreme. Menstrual cramps tend to begin after an egg is released from the ovaries and travels down the fallopian tube (ovulation).
Water, water, water
Staying hydrated won’t curb your cramping directly, but it can help with bloating, which makes cramps feel worse. When your period is coming, keep a water bottle handy, and toss in some mint or a squeeze of lemon to encourage you to drink. Tone down the salt (never more than 2,300 mg per day) and avoid alcohol — both of which can pull water out of your system.
Doughnuts, potato chips, and other fatty fried foods are not your friends. Stick to a low-fat, high-fiber diet: whole grains, lentils and beans, vegetables (especially leafy dark-green ones), fruits, and nuts.
Nutrients such as vitamins E, B1, and B6, magnesium, zinc, and omega-3 fatty acids cut back on the hormone-like substances responsible for those painful cramps or help relieve muscle tension and inflammation.
Lay off the latte
Caffeine can make cramps worse, so steer clear of coffee before and during your period. Make sure you’re not sneaking it in with soda, energy drinks, chocolate, or tea. If you need a morning or midday pick-me-up, try a small smoothie packed with veggies instead.
Pop a pill
Aspirin, ibuprofen, and naproxen sodium lessen pain and make you cramp less overall. Keep a small stash in your makeup bag so you’re not searching when you need it most. Bonus: Ibuprofen and naproxen can also help make your flow a little lighter.
Hit it with heat
These days, you don’t need to plug in to get the benefit of warm, relaxing relief. Whether you’re on a date or at your desk, you have options. Check out microwavable heat pads, rechargeable cordless heat wraps, or disposable heat wraps designed just for menstrual cramps because many drugstores carry a few choices if you’re on the go.
While there isn’t much evidence that working out targets period pain, many women swear by a sweat session to loosen up. Exercise releases endorphins, chemicals in your brain that make you feel good. So take a walk or go for a swim!
As little as 5 minutes a day on your belly can boost the blood flow and ease tension to help you feel better. Start a few days before you expect your period.
A study published that women who began rubbing a cream with a blend of lavender, clary sage, and marjoram oils on their abdomens after their period had cramps for less time during their next one.since these essential oils have pain-killing compounds.
Black cohosh, chasteberry, cramp bark, and turmeric have been traditionally used for pain. Evening primrose oil has also been found to help some women with cramps, but the scientific evidence isn’t strong. Check with your doctor before you make a tea with any of these or take a supplement. Some herbs can cause problems with medications or make them less effective, including birth control.
Touching key places on your belly, back, and feet can increase blood flow and release endorphins to soothe both your body and mind for a little while. There’s also a spot in the fleshy part between your thumb and index finger that relieves aches and pain. See a trained, certified expert to help you find those points and explain how to stimulate them.
Treat yourself to a bath
Fill the tub, add some bubbles, and settle in with your favorite magazine or book (and your rubber ducky). The warm water will help calm your muscles and your mind. Don’t have a bathtub? A warm shower can be soothing, too.
Sleep might not come easily when you have strong cramps. To make the most of your night’s rest, ditch your smartphone in bed. Wind down with a calming bedtime routine in the days leading up to your period. You may also have to try different sleep positions, especially if you’re usually on your stomach. Catch short power naps, if you can, during the day.
To sum up, by simply following these tips above, women can not only relieve themselves of period cramps and but also feel more comfortable during the menstrual periods.
Hello Health Group does not provide medical advice, diagnosis or treatment.