Most women who experience period cramps wish it could just go away. Unfortunately this desire keeps coming back cycle after cycle. If they know the right thing, however, they will have a better life during their menstruation flow.
Period cramps also known as dysmenorrhea, are a common and often painful experience for many women.
It can either be primary dysmenorrhea ore secondary dysmenorrhea. When it is secondary, there is an underlying condition that needs attention.
These cramps can range from mild discomfort to severe pain, and they can disrupt daily activities.
But fear not! In this article, we will explore some simple yet effective solutions that can provide amazing results in alleviating period cramps.
Understanding Period Cramps
Before we dive into the solutions, it’s essential to understand what causes period cramps.
Indeed, menstrual cramps occur when the uterine muscles contract to help shed the uterine lining during menstruation.
The pain often begins after ovulation, when the ovaries release an egg that travels down the fallopian tube.
Furthermore, the pain is usually felt in the lower abdomen and can radiate to the lower back and thighs.
There is a relationship between high levels of prostaglandins and this pain.
As a result, reducing the levels of prostaglandins could help reduce pain when menstrual period comes. This you can do by watching what you eat few days to your ovulation and few days after.
Read foods that lower prostaglandins
Possible Causes Of Intense Period Cramps
When period cramps are intense it could be a sign that something is wrong. You see, if you have cramps and pain in the lower back, it could be because of uterine fibroids.
As fibroids grow, they might start to push against surrounding tissues and organs (1).
Also, other conditions could make pain intense. Pelvic Inflammatory Disease (PID), endometriosis, hormonal birth control and other issues with your reproductive organs can play a role too.
To help reduce the pain, here are remedies and other things you should know about period cramps.
Natural Remedies for Period Cramps
1. Heat Therapy
One of the simplest and most effective ways to relieve period cramps is by using heat therapy.
Applying a heating pad or a hot water bottle or bag to your lower abdomen can help relax the uterine muscles and ease the pain.
You can add infused castor oil it. Apply the oil on your lower abdomen, cover it with a nylon and then, a light towel before you place the hot water bottle on it.
2. Herbal Teas
Certain herbal teas, such as ginger or chamomile, have anti-inflammatory properties and can help reduce the intensity of cramps.
Drinking a warm cup of herbal tea can provide soothing relief. You should try it. It works.
3. Exercise
You see, if there is a way we can rule out exercise in getting a good life, we would take it out of here.
But you need some form of exercise because you were created to work (movement) as a living being.
Engaging in light physical activity, such as walking or gentle yoga, can increase blood flow and reduce cramps.
Exercise releases endorphins, which act as natural painkillers. Help your brain release this hormones and get an amazing life during your period flow.
Dietary Changes For Period Cramp Relief
Your diet plays a huge role in giving you an amazing life when you menstruate.
4. Magnesium-Rich Foods
Incorporating magnesium-rich foods like leafy greens, nuts, and seeds into your diet can help relax muscles and reduce cramping.
5. Omega-3 Fatty Acids
Foods high in omega-3 fatty acids, such as salmon and flaxseeds, have anti-inflammatory properties that can alleviate period pain (2).
6. Stay Hydrated
Really, dehydration can make cramps worse.
Ensure you drink plenty of water throughout your menstrual cycle to keep your body hydrated.
Over-the-Counter Solutions
7. Pain Relievers
Non-prescription pain relievers like ibuprofen or naproxen sodium can provide quick relief from severe cramps.
Always follow the recommended dosage. However, here, we encourage you to reduce intake of synthetic medicine as much as possible.
Where natural remedies in foods are available, please, explore them before you throw tablets into your mouth.
Lifestyle Changes for Long-Term Relief
8. Stress Management
High stress levels can exacerbate period cramps.
Practicing stress-reduction techniques like deep breathing, meditation, or mindfulness can help manage pain.
9. Sleep And Period Cramps
Adequate sleep is crucial for overall well-being and can also reduce the severity of cramps. Aim for 7-9 hours of quality sleep each night.
When To Consult A Doctor About Period Cramps
10. Severe Pain
Basically, if your cramps are extremely painful and not relieved by over-the-counter medications or home remedies, it’s essential to consult a healthcare professional.
It could be a sign of an underlying medical condition that needs attention.
11. Irregular Periods
If your period is irregular, consult a healthcare provider.
Understand that irregular periods may contribute to more severe cramping.
Never Forget
Indeed, it is important to always remember that period cramps can be challenging, but there are various simple solutions that can provide amazing results in managing the pain.
From heat therapy to dietary changes and stress management, these methods can help make your menstrual cycle more comfortable.
FAQs On Period Cramp
Can I use a heating pad for an extended period?
Using a heating pad for no more than 20-30 minutes at a time is recommended to avoid skin irritation.
Are there any side effects to herbal teas?
Herbal teas are generally safe, but it’s essential to check for allergies or interactions with other medications.
How long does it take for over-the-counter pain relievers to work?
Over-the-counter pain relievers typically start working within 30-60 minutes after consumption.
Is it normal to have no cramps during menstruation?
Yes, some women experience minimal or no cramps during their menstrual cycle, and that is considered normal.
When should I seek medical attention for severe period cramps?
As earlier said, if you experience severe cramps that are not relieved by home remedies or over-the-counter medications, consult a healthcare professional immediately.
In conclusion, period cramps are a common and often uncomfortable part of a woman’s life, but they don’t have to be debilitating.
By implementing these simple solutions, you can find relief and make your monthly cycle more manageable.
Remember that it’s crucial to consult a healthcare professional if you experience severe or persistent cramps to rule out any underlying medical conditions.
Here is a fruit we found that can relief period cramps. Watch the video