Menstrual Cramps: 5 Best Home Remedies that WorkOn January 18, 2020 by Dr. Clit
Period Pains, or dysmenorrhea, is the pain women have during menstruation. Home Remedies for menstrual cramps are becoming more popular due to the side effects of commonly used drugs.
It is mostly in the abdomen, pelvis (hip area) or lower back.The pain is usually greatest on the day before the beginning of the period and on the first day of the period. It may be mild, in which case it causes little discomfort without disrupting your life.
However, you may not be so fortunate and can have period pains that can virtually paralyze your life. It can prevent you from performing your daily activities, or doing so with severe pains. You no longer have to miss school or work because of it, as there are now home remedies proven to help alleviate period pains. Below are 5 of them:
Exercise: Work Out the Painful Period
Generally known as a prerequisite for healthy living, it has been shown to be of specific relief for period pains. Exercise helps to reduce symptoms of premenstrual syndromes like mood swings and fatigue.
Furthermore, it stimulates the production of natural painkillers called endorphins by your body which reduces the cramps. Secretion of feel-good hormones like serotonin helps to improve your mood. However, not all forms of exercise are beneficial. Some, in fact, outrightly aggravate it, hence the need to select the appropriate exercises to engage in. Essentially, you should take care to avoid strenuous exercises.
Yoga, practiced for centuries due to its calming effect on the mind actually helps a lot. Poses like the fish, cat, cow and cobra are a few that has been shown to be effective.
Light aerobics which enhances the circulation of blood in your body without being stressful enough to wear you out.Take a walk in a garden or a park. Connecting to nature helps to improve your mood.
Adequate Hydration: Wash the Period Pains Away
Drinking enough water, at least 9 glasses a day detoxifies your system. The hormonal changes your body undergo during your period can cause belly bloating and constipation. Adequate hydration can bring you great relief from menstrual cramps
Beware: dehydration not only worsens period cramps, but also components of premenstrual syndrome(PMS) like headaches, irritability and fatigue, so get yourself a bottle of water, and gulp the content!
In addition to water, you can drink other healthy fluid like lemonade and fruit juice. They, too contain a lot of water.
Healthy Diet: You Are What You Eat
Proper nutrition, which involves avoiding unhealthy foods while increasing the intake of the right food, can be the difference between mild menstrual cramps or having a severe one.
Avoid junk foods which contains too much salt. Excess salt can make your body retain more water than needed and worsen belly bloating, period pains and breast tenderness.
Eat food with adequate leafy vegetables, enough fruit servings and fish these are rich in essential vitamins and minerals which helps to replenish the nutrients lost during menstruation.
Studies have also shown the helpfulness of some supplements, however you have to consult your doctor to determine its suitability, based on your medical history. Vitamins B1, B6, D and E helps alleviate the pain and associated mood disturbance. Magnesium, calcium and fish oils like omega-3 fatty acids also improve symptoms and replenish nutrients lost during menstruation.
Quality Sleep: Answer the Call of Nature
The role of rest and refreshing sleep in relieving period pains cannot be overemphasized. Sleep of adequate quality and quantity helps to relax your mind , and in extension ease your pain.
To sleep well, ensure you turn off your room’s light, or at least reduce it’s intensity. Electric bulbs, especially white ones, suppresses the body’s production of melatonin, a hormone produced by our brain that helps us sleep well.
Inadequate sleep results in a burn-outs and a look of cragginess, which worsens your mood. Also, science has shown that during sleep, our bodies repairs the damages it has suffered while also clearing off mediators of inflammation like prostaglandins, which are responsible for the period camps.
Heat Patch and Warm Bath: Soothe the Cramps Away
Placing heating pad on your lower is one of the fastest ways to relieve period pains, which is mainly caused by abnormal contractions of the uterine(womb) muscles and narrowing of the blood vessels that supply it.
The warmth from a heat patch helps to relax the muscles, dilate the blood vessels and helps improve the flow of blood to the womb. You can get a heating patch from a pharmacy in Nigeria, or from dependable marketplace like Amazon and Walmart. Some popular brand names are Thermacare, Deep Heat, Cura-Heat etc.
Alternatively, a warm water bottle can be placed on your abdomen which can also be an effective substitute for heating patches.
Menstrual cramps can really make ‘that time of the month’ miserable and is dreaded by women. For better non-medical treatment of this, you will have to do the appropriate exercises, stay hydrated , rest adequately and apply heat patch. Try these home remedies which can help you feel better.