Women have always thought, why us? Why do we have to go through this awful pain every month? Women go through a lot during the menstrual cycle – cramps, mood swings, bloating, headache, fatigue, and whatnot. Mainly during the first two-three days, some women go through severe back pain, thigh pain, pain in the lower abdomen, and even headaches but some don’t, and get through the periods fluently. Some of us feel like we are cursed to grow through such bad pain every month.
The scientific name of period cramps is dysmenorrheal, which means “difficult monthly flow”. This pain caused due to contraction and relaxation of the inner lining of the uterus during periods. The pain in the lower back, lower abdomen, thighs, and even nausea, headaches, and diarrhea are the symptoms of dysmenorrheal. Having medicines doesn’t work every time and can have side effects on our body. So, we have to go with some home remedies for menstrual cramps. You should know some easy home remedies to get relief from this awful pain.
Here are 6 home remedies for menstrual cramps that you should know
1. Keep yourself hydrated
Getting rid of extra water retention can help you to reduce the pain and staying hydrated will help you feel more relaxed. The bloating can make the pain worse, drinking almost 6-8 glasses of water will help you get rid of bloating. You can add lemon drops or mint to make it more soothing. Avoid salty food as it can lead to bloating or water retention.
You can also eat water-rich food or fruits like watermelon, lettuce, berries, cucumber, etc. some women also face problems like vomiting, so it is really important to replace the fluid which is lost. The consumption of alcohol can also leads to dehydration, so avoid alcohol. The warm water will help a lot; it increases the blood flow through the skin and reduces the cramps. Focus on the diet to reduce the pain.
2. Get a significant amount of Vitamin D
The excess production of prostaglandins leads to contraction and shedding of the uterus wall. The prostaglandins are inflammatory compounds and Vitamin D regulated its production and even release anti-inflammatory compounds, which are really effective to reduce pain.
It is also noticed that women who have Vitamin D deficiency face more severe pain in comparison to others. Having supplements of Vitamin D or having food rich in Vitamin D like, eggs, mushrooms, fish, and yogurt are really useful and inexpensive ways to get rid of period cramps.
3. Apply hot water bottle
The next item on the list of home remedies for menstrual cramps is that you can apply a hot water bottle. Apply a hot patch or hot pad to your lower back and abdomen. This will help you relax and eases the pain. This relaxes the muscles or uterus and increases blood circulation. A good hot water bath will also work.
4. Proper diet
Eating right can ease menstrual pain. During the menstrual cycle, women crave salty, sweets, and spicy food. But consuming such food items can make your problems worse. You should eat foods that are rich in calcium, omega 3 fatty acids, Vitamin B and E consuming these nutrients will help reduce the pain. the consumption of fatty and processed food is also not good for the overall health.
You should avoid the consumption of coffee and chocolate. The coffee shrinks the blood vessels and will lead to severe pain. As well as chocolate works like fuel to the fire and can worsen the situation, it can increase the blood sugar level and elevates the production of prostaglandins. Sugar is inflammatory in nature and can increase bloating same as salt.
You should have chamomile tea, ginger, and black pepper tea which relaxes the muscles and reduce the production of prostaglandins. It also regulates the menstrual cycle and eliminates fatigue. And even cinnamon tea can reduce bleeding and pain, it also cures nausea.
5. Essential oil massage
Massage improves blood circulation and relaxes the muscles. Massaging your abdomen, sides, and back for 5-10 minutes with essential oils like lavender oil, clary sage, sesame oil, and marjoram oil will help. The aroma of these essential oils can relieve your stress and ease the pain.
6. A little bit of exercise
Performing light exercise can also ease the cramps. The studies have shown that exercise releases endorphins which work against prostaglandins and reduce the pain. Yoga is the best type of exercise you can perform during the menstrual cycle; it relaxes our muscles and reduces stress. Some yoga poses like, cobra pose, cat pose, bridge pose, and fish pose which involve the movement of the core and pelvic region can help. It is good for our overall body.
Other than this you can also try acupuncture, over the counter medication and if the situation is worse you should definitely consult the doctor. You should mainly focus on your diet during periods and eat healthily. You can add some herbs to your diet and try to keep yourself calm and do stress-free activities.