Many people get cramps before and during their menstruation. While some people just have minor cramps, others aren’t that fortunate. Menstrual cramps can be excruciatingly painful and disrupt your daily routine in some situations.
There are measures you can take to regain control if menstrual pain is hurting your lifestyle every month. Here are 10 tried-and-true home cures to help you feel better and get back on track with your busy schedule.
1. Take supplements
Several studies suggest that certain types of nutritional supplements may help relieve period cramps, while the exact mechanism is unknown.
A 2017 review In controlled tests, magnesium was proven to be significantly more efficient than placebos in easing cramps.
Cinnamon, fennel, and ginger were all linked to less period pain, according to a study of nine research published in 2020. Cinnamon also appeared to reduce pain intensity.
Other substances associated to an improvement in period cramps include:
- B6, B1, E, and D vitamins
- B12 vitamin with fish oil
Use as prescribed, and see your doctor if you’re taking any other drugs, as supplements may react with them.
2. Keep yourself hydrated.
Abdominal cramps may be more uncomfortable if you’re thirsty.
Drink at least eight 8-ounce glasses of water each day. If it’s hot outside, you’ve been exercising, or you’re simply thirsty, you’ll need more.
Low-to-medium intensity aerobic activity, may help relieve period cramps.
Scientists discovered that women who exercised for 30 minutes three times a week for eight weeks had much less period cramps.
Consider biking to work, going for a quick walk at lunchtime, dancing to your favorite tunes, or participating in a sport you enjoy for an aerobic workout.
4. Vitamin D from sunlight
Dysmenorrhea-related cramps can be severe. Increased amounts of prostaglandins, which stimulate the uterus to contract, induce painful cramps associated with dysmenorrhea. The uterine lining is lost as a result of these contractions. Prostaglandin production is reduced by vitamin D. High weekly dosages of supplemental vitamin D reduced pain intensity significantly both 8 weeks into treatment and 1 month after treatment in one study of young women with primary dysmenorrhea and low vitamin D levels. Women who took vitamin D took fewer pain relievers during their periods. A simple blood test can be requested from your doctor to determine your vitamin D levels.
5. Herbal Massage for Pain Relief
Touch Provides Relief
Lavender essential oil, clary sage essential oil, and marjoram essential oil are all regarded to be beneficial. Just be sure to use essential oils responsibly. Purchase oils that have been tested for purity. To avoid irritation, the National Association for Holistic Aromatherapy recommends diluting pure essential oils in an unscented cream, lotion, or carrier oil before applying them to your skin.
Many women find that avoiding caffeine relieves their menstruation pain. Caffeine can be found in a variety of foods and beverages, including coffee, tea, soda, chocolate, and energy drinks. If you take caffeine every day, you may need to gradually reduce your amount to avoid withdrawal symptoms. Smoothies containing antioxidant-rich greens, berries, and protein powder are a good substitute. The nutrients will provide you with a much-needed boost without the side effects of caffeine.
6. Birth control pills also helps in painful cramping.
While not exactly a home remedy, birth control pills and hormonal intrauterine devices are potential anticramping tools that should not be overlooked, according to Thielen.
Consider cramp relief to be a benefit of certain types of contraception. Thielen claims that when women start taking the pill, they experience relief from painful cramps. “Hormonal birth control typically reduces bleeding, and less bleeding can result in fewer cramps,” she explains.
7. Take a warmth bath
Taking a warm bath is another way to provide comfort to your abdomin, pelvic, and back muscles required to relax.
Add a few drops of essential oils, such as lavender, sage, or rose, mixed with a carrier oil to your bathwater to boost its pain-relieving power. Adding Epsom salt to the bath may also help relieve muscle pain.
To yield the most rewards, soak in a hot bath for at least 15 minutes. ding, and less bleeding can lead to fewer cramps,” she elaborates.
8. Consider Ginger.
If you’re looking for a natural way to relieve period discomfort, try ginger.
Ginger capsules, as well as Relievers like ibuprofen and mefenamic acid, reduced symptoms of primary dysmenorrhea, including menstrual cramps, according to a study of an elderly women. For the first three days of their periods, the women in the ginger group took 250 mg ginger capsules four times a day. The women in the mefanamic acid group took 250 mg capsules four times a day, while the women in the ibuprofen group took 400 mg four times a day. Women in all three treatment groups reported equivalent pain alleviation, treatment satisfaction, and dysmenorrhea severity reductions, independent of the treatment they received. None of the ladies in the research experienced any serious side effects as a result of their therapy.
9. Do yoga
Yoga, like cardiovascular activity, may be beneficial in reducing menstrual pains.
Women who attended a 60-minute yoga class once a week for 12 weeks experienced significant decreases in period pain, according to specialists.
If you want to attempt yoga, seek for a class that includes both a physical and a relaxing component. According to research, this combination is the most effective at relieving menstrual cramps pain.
10. Caffeine and salty meals should be avoided.
When it comes to reducing — or increasing — menstrual discomfort, some meals are better than others.
Consuming anti-inflammatory foods, for example, may be beneficial. Among them are:
Among them are:
and olive oil (extra virgin)
It’s also a good idea to avoid foods that induce bloating, water retention, and discomfort, such as:
caffeinated beverages fatty foods
According to a report published in 2020, eating a Mediterranean diet and limiting alcohol use were linked to shorter, lighter cycles and less menstrual pain.