Many women experience period pains at some point in their life. Period cramps can be extremely painful and uncomfortable. They feel like a throbbing pain in the lower abdomen, lower back, or thighs. Periods cramps occur because of the uterine walls contracting to shed the uterine lining. Cramps can start a few days before starting your period. For some people, they may continue throughout the entire menstrual period. Period pains may be a bother, but there are some ways of managing the pain and making that time of the month more bearable. Here are some things you can try.
Exercise
When experiencing menstrual cramps, the last thing you may want to do is a workout. However, some low to medium-intensity aerobics workouts such as walking or easy jogging helps to ease the pain of cramps. Exercising and staying active helps to reduce bloating by reducing water weight. It can reduce discomfort during menstrual cramps. These exercises are also excellent for encouraging blood circulation and releasing the feel-good hormone endorphins. If you are unsure about doing exercise due to fear of heavy period flow, you can try period undies to control your flow and avoid leakage. This would allow you to be more comfortable and stress-free while exercising.
Heat Therapy
Having a heating pad on your back or your belly can help reduce the pain from your menstrual cramps. Heat therapy helps to relax the uterine muscles and increase blood flow, therefore, easing the tension. If you do not have a heating pad, you could take a hot shower or soak in a hot bath. When you feel like the building up of blood in your pelvis is causing you discomfort, you can use an icepack to get blood away from your pelvic region. You could try a hot treatment or a cold treatment to see which works best for your body.
Massage Therapy
Most women report that massaging their tummy reduces menstrual cramps. Massages help to minimize uterine spasms because they relax the uterus. You could do a massage that is mainly focusing on the abdominal area. Also, a full body massage will help to relieve overall stress and period cramps. Adding an essential also helps a lot because it can boost circulation. Some essential oils you can use are sage, lavender, rose, cinnamon, or marjoram oils. Essential oils are easy to find. You can get them at your local drugstore or purchase them online. You could mix them with carrier oils like jojoba or coconut oil for the best results with essential oils. Massage your tummy in circular motions for a few minutes a few days before and during your period. The boost in circulation will help to relieve the pain.
Hormonal Birth Control
Hormonal imbalances cause some cramps. Therefore, taking birth control can help to balance the levels of progesterone and estrogen. When these are balanced, they help thin out the uterine lining, making it easier for the egg to shed. Other than that, hormonal birth control can also regulate the frequency and length of menstrual periods. However, you need to consult your OB-GYN before starting any birth control method to ease your cramps.
Drinking Plenty of Water
One of the most significant menstrual discomforts is bloating. Bloating makes menstrual cramps even worse. Drinking plenty of water when on your period will help reduce bloating and minimize discomfort during your period. Taking hot water also helps in increasing the flow of blood across the body, thereby relaxing muscles. That helps to lessen the painful cramps.
Taking Herbal Teas
Herbal teas help a lot because of their anti-inflammatory properties. They also have antispasmodic properties that manage muscle spasms in the womb that cause cramping. Some of the herbal teas you can take are chamomile tea, fennel tea, and ginger tea. These teas are a natural remedy for period cramps. As a plus, they also have other benefits like managing insomnia and stress relief. You could also consider other menstrual health products laden with super herbs that help to balance hormones and alleviate period pain.
Over the Counter Pain Relievers
OTC pain relievers such as Advil, Naproxen, and aspirin are great for alleviating period cramps. These pain killers work best when taken immediately you notice the first signs of pain. The thing is, hormones like prostaglandin tend to cause muscle contractions and pain. Taking anti-inflammatory medicines helps to reduce the amount of prostaglandin hence relieving pain.
Acupuncture
Acupuncture is an effective way of reducing the period length and also managing menstrual cramps. With pain killers, they alleviate the pain for just the cycle within which they are taken. With acupuncture, however, lessens menstrual pain even for future cycles.
Dietary supplements
Taking supplements can help to manage menstrual cramps. Vitamin D helps your body absorb more calcium and prevent inflammation. Taking calcium and magnesium supplements throughout the month ensures that these nutrients are available to help relax your muscles. Try to have an intake of 1000mg of calcium and 500mg of magnesium daily. Other supplements that you should consider taking are omega-3 and vitamin E. They will help reduce inflammation and lessen the pain during your period. It is important to note that you need to consult your doctor before mixing the medication with the supplements if you are taking any medication.
Eating Anti-Inflammatory Foods
Some foods offer natural relief to menstrual cramps. It helps that they taste great. By eating anti-inflammatory foods aid in encouraging blood flow and relaxing the uterus during period pain. Such foods include berries, pineapples, tomatoes, leafy green vegetables, almonds, and fatty fish. Spices like ginger, turmeric, and garlic also come in handy.
Conclusion
Menstrual cramps are undoubtedly one of the most annoying things about having a period. The throbbing, aching pain in the lower abdomen and back can make life miserable during your period. For many women, menstrual cramps are a routine each month during that time of the month. The period cramps can range from mild to severe. Knowing ways to manage the pain makes period days more bearable.
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