Menstrual Cramps: 7 Natural Ways to Relieve Period Cramps
Period can be
quite troublesome, what with all the headaches, cramps, bloating, backaches and
mood swings. However, there are ways to relieve period pain and reduce it in
the long term. Below is a list of natural remedies that will help you relieve
your period cramps.
#1. Improve Your Diet.
It has been
proven that reducing fat and increasing vegetables in your diet can help ease
period cramps.
Start with
swapping less healthy fats like the saturated fats found in animal products, with
healthier fats like unsaturated fats found in olive oil fish, nuts…
#2. Herbal Tea.
Ginger
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| Photo by Dominik Martin on Unsplash |
Make herbal tea
using dried ginger. You can add honey for taste, but avoid milk. Ginger can
effectively relieve cramps pain. It also helps make irregular periods regular
and reduce fatigue associated with premenstrual syndrome.
Chamomile
It’s been proven
that Chamomile Tea can also relieve period pain by relaxing the uterus and
decreasing the production of prostaglandins responsible for the muscle layer of
the uterus contraction.
Cumin seeds
Herbal tea out
of cumin seeds can, effectively, reduce period pain thanks to its relaxing
effect, and its anti-spasmodic and anti-inflammatory properties. For taste, you
can add honey.
#3. Massage With Essential Oils.
Massaging your
lower abdomen with lavender essential oil, clary sage essential oil, or
marjoram essential oil can relieve menstrual cramp pain, according to a study
published in May 2012 in the Journal of Obstetrics and Gynecology Research.
To avoid irritation
and other problems, make sure you’re using essential oils safely. It is best to
dilute pure essential oils in an unscented cream or lotion or other types of
oil before using directly on the skin.
#4. Turn Up The Heat.
Since cramps
are, essentially, due to contracting muscles, applying heat on the lower
abdomen opens blood vessels and improves blood flow which helps relax the
contracting muscles in the uterus and chase the pain away.
You can apply
heat by using an over-the-counter heating pad, patches or, even taking a
regular plastic bottle with hot water and applying it to your abdomen when you
don't have access to a heating pad. Sipping on warm fluids or taking a hot
shower helps as well.
#5. Exercise.
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| Photo by kike vega on Unsplash |
Exercising might
be the last thing you want to even think about while on period considering that
you can barely move, but it has been proven that activity, like brisk walking, or
any type of physical activity can ease the cramps by increasing circulation to
the pelvic region and releasing endorphins.
Dr. Ritika
Samaddar, Max Super Specialty Hospital says, “It is important to exercise
regularly for your overall health, but it is especially important if you're
prone to painful menstrual cramps."
#6. Increase The Magnesium In Your Diet.
Magnesium eases cramps
pain. It helps regulate nerve and muscle functioning, among other vital tasks.
It’s found in
many foods and as a supplement in case you can’t get what you need from your
diet. Make sure you respect the recommended dietary allowance of 320 mg daily.
One-half cup of boiled spinach or an ounce of dry almonds, each, has about 80
mg.
#7. Make Sure You're Getting Enough Vitamin D.
Studies show
that high doses of vitamin D3 can significantly decrease menstrual cramps. Food
like sardines, salmon, tuna, raw milk, caviar, eggs, mushrooms are rich in
vitamin D.
Now that you
know how to relieve your period cramps, what are you waiting for? Following the
above tips will ensure that your period cramps become less and less painful.
Give these
natural remedies a try and if you know other home remedies that work, please
leave it in the comments below.
1 commentaires
Great tips for irregular periods. To regularize menstruation cycle taking syrup for irregular menstruation daily works better than remedies.
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