Life is to be enjoyed, and as a young girl, you love working out, going to college, tuition classes, out with friends and dancing late nights. But as you continue with your lovely life you are bothered about your approaching menstruation dates. Those four days can be a real pain for most women irrespective of age. For the young ones who have just started menstruating, it can be a difficult-to-handle time. They are new to the entire concept with the physical changes playing havoc on their mind and body.
Women Know Cramps Better Than Anyone
Managing those few days becomes even more of a problem with the period cramps. If researches and studies are to be believed, on an average, 60% of the women experience period cramps from the beginning. It starts from adolescence and continues well till the years of menopause because of hormonal activities. Managing periods is a common topic of discussion among women of all ages. Every girl is familiar with these unpleasant days which arrive every month as an unwelcomed guest and give a very uneasy feeling. As they say, no teacher is better than experience; it stands true in this case too. The experience of this pain is something which cannot be described in words merely.
Women have opted for medicines and various kinds of home remedies for ages to control the pain connected with the monthly periods. Here, we have listed some methods that can help you control the pain at home without any allopathic medicines.
- 1 Why Cramps Occur?
- 2 Home Remedies to Battle Menstrual Cramps: –
- 2.1 Hot Water Bottle to Your Rescue
- 2.2 Exercise for the Best
- 2.3 Make Use of Green Ginger
- 2.4 Cold Packs
- 2.5 Calcium
- 2.6 Magnesium Rich Foods and Substances
- 2.7 Dress Not Only to Impress but for Self-comfort Too
- 2.8 Boron-rich Foods
- 2.9 Water is Important Too
- 2.10 Turn to Tea
- 2.11 Fish Oil and Vitamins
- 2.12 Other Products
Why Cramps Occur?
But before starting, let’s understand the main reasons responsible for menstrual cramps. The body of a woman is known to produce the prostaglandin hormone which helps in the contraction of the uterus which further results in the disposal of the mucous. It is necessary for the uterus to contract in order to produce the flow of the menstrual blood. The pain, too, results from these regular contractions. The cramps produce a dull pain which starts in the lower abdomen and then spreads to the thighs and lower back. Most women suffer from it either before the onset of the monthly period every month or during the first three days after which it gradually subsides.
In most cases, prostaglandin is responsible for the cramps during periods, but in specific cases, endometriosis may be in charge of these issues. Endometriosis is the advancement of the ordinary tissues of the uterus, outside its typical area. Endometriosis truly expands the agony of menstrual pain. Another case of strange menstrual torment happens when the uterus tries to evacuate blood clumps brought on by fibroids. Many women experience a remission of the pain after they have children.
There are some side effects which can be caused by this unbearable pain too. The main reason is that not all people are equipped to handle this pain. Some can bear it while others cannot at all. Most of the time, dysmenorrheal, has no result other than the burdening the immense amount of pain caused. However, in extreme cases, rehashed and unrelieved menstrual pain is caused during these days, which can bring about mental distress and depression also.
Home Remedies to Battle Menstrual Cramps: –
Hot Water Bottle to Your Rescue
Your grandmother must have surely told you about this. Some believe it while others don’t. All you need to do is to massage the area in which you feel the most pain. You can also use a heating pad or cushion which will increase the blood flow as well as the circulation towards the uterus. This directly reduces the effects which can result in period cramps and pain. Along with this, if you get to undergo a hot water bath, it too can help a lot in neutralizing the pain caused during menstruation.
You can also use various kinds of creams and oils to massage yourself. This is one of the proven and profound warming activities which are termed as the best home solutions for getting through the menstrual pain. The stomach area can likewise be warmed by drinking hot fluids, for example, clear soups, juices or natural teas.
Exercise for the Best
The activities which provide the body with relaxation are known to be the most powerful solutions to cure the pain caused during the menstrual cycle. If you walk, that too is another impressive way of reducing the menstrual pain since it enhances blood circulation in the pelvic region. Swimming is additionally as well as much exceptionally compelling in the view of lower the menstrual cramps as it discharges endorphins – the body’s common painkiller which is a successful home solution for the pain and cramps.
You can undergo the following exercise to have a less painful period.
Lie on your back on the floor or a bed, knees bowed, feet level on the floor or the informal lodging out your arms to the side, palms level. Swing your stomach marginally all over for a few minutes, by unwinding the muscles. By making these little developments, increase speed and short breaths, one can get a bit of relief from the pain of period cramps.
Make Use of Green Ginger
Ginger is known as a much helpful herb and vegetable. It can help to have faster relief from the menstrual cramps. It plays a useful role as well as a key part of reducing the pain of cramp creating prostaglandins. It additionally battles with the exhaustion related to premenstrual disorder and can make the periods normal.
Grind a little bit of ginger and boil it in some water for five minutes. Strain it and include some honey and lemon juice. Consume this tea thrice a day during the painful days of your menstrual cycle. Consumption of ginger as a part of food or sucking of raw ginger with a pinch of salt on it can also prove much helpful.
Some women feel that a chilled box can offer more relief than a hot shower in assuaging the menstrual pain. Ice pack contracts the veins, which give rise to pain. An ice pack can be arranged by placing the cubes in a zipped plastic pack and covering it with a towel. Place it on the tummy for 15 to 20 minutes.
Studies reveal that women who consume around 1,200 mg of calcium on a daily basis witness a gradual reduction in their menstrual cramps. Calcium keeps up the ordinary muscle tone. Muscles which need calcium tend to get hyperactive and cause menstrual cramps. Therefore, calcium can be extremely useful in such cases. Calcium additionally helps in reducing water maintenance and enhancing the temperature. On an average, women are prescribed 800 mg of calcium. The regular diet usually does not contain the adequate amount. A glass of skimmed milk or yogurt gives roughly 300 mg of calcium. The intake of calcium rich food ideally helps in controlling menstrual pain.
Magnesium Rich Foods and Substances
Magnesium contributes to absorbing calcium which directly results in the cut down of menstrual pain. There are many food substitutes which are rich in magnesium like:
Other supplements which help to maintain a healthy diet and lifestyle are as follows:
- Broccoli along with the olive oil which contains vitamin E
- Papaya which too is rich in vitamins
- Brown rice can also be consumed as it reduces the chance of bloating and is rich in Vitamin B6
- Green vegetables as well as chicken and fish
- Walnuts and almonds
Also, there are some kinds of foods which should be avoided as they lead to bloating as well as an increase in the degree of water retention. The culprit foods in such case are:
- Carbonated beverages
- Salty foods
- Fatty foods
Dress Not Only to Impress but for Self-comfort Too
Women are known to dress their best nearly all the time. Like, if we take the example of high heels for instance, even though they cause pain, women wear it will full grace and sometimes even ignore every kind of comfort. Whereas, when you are menstruating, you should always keep the comfort quotient in mind while dressing. You should never ignore comfort in these days. Some of the tips which you can follow are:
- Avoid the tight clothes especially near the waist area
- Fitted clothes always look good, but they will cause pain
- They cause compressing which won’t leave the person in a comfortable stage
- All you can do is to leave the belly alone
This is one such mineral which will help the body to absorb the phosphorus as well as the calcium present in the body. As per a study which included the students of approximately 113 universities, it was found that boron is known to reduce the length as well as the intensity of the pain caused by menstruation. The food items which contain a high amount of boron are:
- Peanut butter
You can also take the supplements which are rich in boron if the dietary supplements do not fulfill your need and wish completely. But, any supplement which should be taken is necessary to be taken under the supervision of the doctor. It is better to be cautious before because prevention is always better than cure.
Water is Important Too
This might sound like a strange thing but is true. If you keep drinking water at a minimal level, it will help greatly to retain the water levels in the body. Not only this, but it also helps in avoiding the bloating which causes a lot of pain while one is menstruating. An increased blood flow is initiated by drinking more of water which will also reduce the muscle cramping, and you will experience less amount of pain.
Water-based foods act as a fantastic solution, too, in some cases. The most significant benefit of these is that hydration in the body tends to increase. You can go for the following food:
Turn to Tea
There are certain kinds of teas which can help a lot to reduce and provide relief from the pain caused by menstrual cramps. Explore on homegrown teas for menstrual torment alleviation is rare, say, specialists, however, teas have been utilized customarily and can aid a larger degree. Since a portion of the herbs may go about as estrogens, ask your specialist first before utilizing one, particularly on the off chance that you have the past filled with a hormone-related disease or take blood-diminishing medications.
Fish Oil and Vitamins
Supplements of fish oil as well as of Vitamin B1 can both prove to be great as a natural route to provide relief from the period cramps. There were studies conducted as well as the statistics of 2004 provided a conclusion that these supplements are incredible to reduce the level of pain. It was recorded that people who consume such supplements are likely to experience less pain while menstruating in comparison to the ones who did not take the supplements.
Peppermint oil when combined with certain intakes provides relief. Acupuncture too can be taken up. These make use of specific pressure points on the body where the needles are pricked. Massage, similarly, uses pressure points and areas like the side, back, and abdomen where the therapist rubs the muscles. Using essential oils for the massage bears good result. The oil should be diluted with nut or vegetable oil in a concentration of 1 drop essential oil: 1 spoon of carrier oil for best results. You can also use a blend of different oils like lavender, marjoram, and Clary. Alternatively, you can make your blend of essential oils which suit your senses. It gives a good feeling in the midst of great pain.
Investigations have demonstrated that nervousness triggers adrenaline rush and cortisol which increase agony and uneasiness amid menstrual cycle. Enjoy a little in imaginative interests to keep yourself far from the throbbing pain. A real twist of mind triggers the arrival of a few essential hormones which help alleviation from torment and other menstrual inconveniences. Attempt to consolidate practices, for example, back rub, yoga or contemplation into your way of life.
Exercise ought to be a customary piece of the everyday action. Tender back rub and unwinding methods like needle therapy are likewise useful in treating menstrual cramps. In case, the pain keeps on creating distress each month, in spite of the home cures you attempt, consider examining the matter with your doctor. Also, if you are more than 25years and the cramps are a new development then the doctor should be consulted.
Whereas, these are the tried and the tested remedies which will provide some relief to you too. So, to all the lovely ladies out there, your period will now be not as bad as before and a bit more tolerable if you follow these steps. Happy Menstruating!