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Easy Ways to Relieve Menstrual Cramps


Did you know how much females get affected by menstrual cramps every month? Astonishingly, menstrual cramps affect around 84% females all over the world.

As a matter of fact, it is normal to feel cramps in the lower abdominal region right before or while having periods. However, it can be nerve-wracking and even deadly at times.

Did you know the severity of menstrual cramps can interfere with your everyday work routine? As per reports, 32-40% of females had to miss their work/school as this condition became so severe in their cases.

Be it your personal life or a professional one, menstrual cramping can ruin your day or a few days of the week of menstruation.

Is there any female who doesn’t want to know how to get rid of this kind of extremely painful condition?

Not even a single woman will want to miss this article as I am going to tell some simple ways to avoid that annoying condition.

But, before getting into the meat of it, let’s get to know more about menstrual cramps, its causes and symptoms first.

What are Menstrual Cramps?

Prior to and during a menstrual period, painful sensations that affect many females are referred to as menstrual cramps. This pain can range from mild to severe.

What Causes Menstrual Cramps?

It is interesting to know that your uterus undergoes contraction during the menstrual period for helping in the shedding of its lining.

Moreover, there are hormone-like substances named as prostaglandins triggering the contractions of uterine muscles thus, causing inflammation and pain. On top of that, the higher the levels of prostaglandins, the higher the intensity of cramping pain during menses.

Following are the conditions that contribute to the worsening of menstrual cramps:

  • Uterine Fibroids: These are the noncancerous growing bodies in the uterus’s wall that can cause pain.
  • Adenomyosis: The tissue lining the uterus starts growing into the uterus’s muscular walls.
  • Pelvic Inflammatory Disease: Usually, sexually transmitted bacteria cause this infection of the female’s reproductive organ.
  • Cervical Stenosis: The cervical opening is too small to obstruct menstrual flow in some females, thereby causing an aching pressure to rise within the uterus.
  • Endometriosis: This medical condition is quite painful in which cells from the lining of the uterus grow in other body parts, usually on the ovaries, fallopian tubes, or tissue that lines the pelvic region.

What Are Menstrual Cramps Symptoms?

Here are the symptoms of menstrual cramps that most females feel while on their monthly cycle:

  • Pain initiating 1-3 days prior to having a period, peaks one day after the periods start and diminishes within 2-3 days.
  • Moderate to intense throbbing or cramping pain in the lower abdominal region.
  • Pain radiating to your lower spine as well as thighs.
  • Dull, non-stop pain

Other than these, some females also feel:

  • Nausea
  • Dizziness
  • Sweating
  • Headache
  • Loose stools
  • Constipation

How to Relieve Menstrual Cramps?

Fortunately, you can relieve menstrual cramps through medical management as well as home remedies. Let’s get to know more about it below:

Medical Management:

Have Over-the-Counter Medication:

Have naproxen (Aleve), acetaminophen (Tylenol) or ibuprofen (Advil) or other alike Nonsteroidal anti-inflammatory drugs (NSAIDs). Keep with the bottle’s instructions always.

Other than this, you can take hormonal birth control available in the form of a vaginal ring, injection, patch, pills, and implant.

More importantly, consult your doctor prior to taking analgesic medication in case you have severe asthma or are allergic to aspirin.

Home Remedies for Menstrual Cramps:

In order to prevent menstrual pain in the long term, it is first and foremost to pay heed to your diet as well as exercise. Actually, it is a science-backed way to keep menstrual cramping at bay in the long run. Get to know about specific diet and physical activity here:

Follow the Dietary Guidelines:

As far as your diet is concerned, have a diet rich in dietary fiber as well as plant-based foods while limit consuming processed foods.

Water Consumption:

When it comes to water consumption, needless to say, you need to consume plenty of it even during periods. Yes, you read the right thing.

Although it sounds strange, drinking water while on your periods is helpful in avoiding painful bloating.

Nonetheless, consume hot or warm water to get the most out of it since hot liquids improve blood circulation and can ease muscle cramps as well.

Foods that Help with Menstrual Cramps:

Certain nutrients, particularly vitamins and minerals are really helpful in relieving painful abdominal cramps. For that reason, you need to munch on the following foods especially when on your period.

  • Vitamin E-containing Foods: Broccoli and Olive oil since they comprise of vitamin E.
  • B-6 Containing Foods: Brown rice as it has vitamin B-6 known for reducing bloating. Apart from this, eating Papaya can also do the trick as it has high amounts of certain effective vitamins.
  • Foods Having Omega-3s: Flaxseed as it includes omega-3s having antioxidant characteristics which reduce inflammation as well as swelling.
  • Calcium-Rich Foods: Calcium also reduces cramping pains. Foods that are rich in calcium are dairy products, leafy green vegetables, sesame seeds as well as almonds.
  • Water-Containing Foods: As mentioned earlier, consuming water adequately is helpful in improving blood flow and thus easing cramping pain.
    In addition, eating water containing foods also works well. To serve this purpose, add celery, lettuce, watermelon, cucumbers as well as berries with the inclusion of raspberries, blueberries, and strawberries to your diet.
  • Iron-Rich Foods: Leafy green vegetables, fish, and chicken as they are having a higher content of iron, losses of which occur during menstruation.
  • Foods Having Manganese: Pumpkin seeds, almonds, and walnuts as it has manganese content that’s known for easing cramps.
  • Boron-Containing Foods: Prunes, bananas, peanut butter, chickpeas and avocados as they contain Boron. This mineral is known to decrease the severity as well as the time period of menstrual pain.
  • Ginger Powder: Consuming ginger powder during periods is effective in relieving menstrual cramps.
  • Chamomile Tea: It has the potential to help you get rid of menstrual cramping.
    More importantly, sipping two cups of chamomile tea a week prior to your periods can ease menstrual cramps.
  • Other Herbs/Supplements: Give a try to fennel, cinnamon, pycnogenol, lavender and/or dill to relieve that painful cramps.

Involve in Physical Activity:

menstrual cramps exerciseAlthough it appears one heck of trouble to do exercise during the menstrual cycle, it is effective in actual fact.

According to researches, getting involved in physical activity releases endorphins that improve mood. Furthermore, exercising has also shown efficacy in relieving menstruation pain.

To fulfill this purpose, do any kind of exercises such as brisk walk, run or jog. Looking for a gentle option? Perform yoga of about 15-minutes while on your period.

Some Other Menstrual Cramps Remedies:

  • Apply a heating pad on your lower spine or abdominal region. Besides, go for hot bathing.
  • Get Essential Oil Massage.
  • Abstain from specific foods such as salty foods, caffeine, alcohol, carbonated beverages, and fatty foods.

Key Takeaway:

Making certain dietary modifications as well as engage yourself in regular physical activity. It is a natural and easiest way of getting rid of menstrual cramps. Agree?

However, in case of severe and unmanageable pain and excess vaginal bleeding, rush to your doctor to seek medical help.

Images Credit: pexels.com

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