10 Proven Ways To Get Relief From Period Cramps
Period cramps are one of the most common problems of a woman during her period days. Especially in the first 2 days, it is the worst pain a woman could experience before it starts to subsidize. It is believed that 8 out of 10 women suffer from period cramps at any point in their life. They can be either very mild causing minor discomfort or could be extremely painful causing a lot of inconveniences and hindrances in your day-to-day activity.
So if you suffer from period cramps, this article is for you. And if you don’t, well read it anyway. You could potentially help your friend, sister, girlfriend, wife, or mother who gets worse kinds of cramps.
What Cause The Cramps?
The main reason behind period cramps is the contractions. Hormone-like chemical prostaglandins cause contraction and the relaxation of uterus muscles to facilitate the shedding of the endometrium along with blood and mucus through the vagina. This prostaglandin is released and is the culprit behind menstrual cramps but in some cases can be due to some underlying conditions like endometritis, uterine fibroids, pelvic inflammatory disease or cervical stenosis.
Related Read- Know The Truth Behind The Period Cramps.
Some women are likely to experience period pain more often and more severe than others. The risk factor includes the following things-
- If you start your period very early age.
- If you go through heavy bleeding.
- If you have irregularities in your cycle.
- If you are under stress.
- If you smoke.
These are some of the risk factors however, period cramps could be due to some other clinical reasons or non-clinical reasons.
Symptoms of Period Cramps
The contraction of the uterus is one of the primary reasons that cause the cramps. Because the uterus is located in a women’s lower abdomen between the rectum and the bladder this is the main area which is affected by pain.
Other symptoms include-
- Abdominal pain.
- Pain in hips or thighs.
- Lower back pain.
- Changes in bowels movements.
Ways To Get Relieve From The Pain
Period cramps can be very annoying and can interfere with daily lives. Here are some ways to relieve menstrual pains.
1. Using a heating pad
A very common and inexpensive method to reduce the pain is by using heating pads or a hot water bottle. They are considered very effective in reducing period cramps. Keep the bottle or pad on your abdomen or lower back where the pain is. In this process of fomentation, the heating pads provide adequate heat which helps the uterus muscles to relax. It also helps to boost the circulation of the blood thus providing relief from the pain.
2. Have a period-approved diet
A healthy diet should be taken while on the period which includes the anti-inflammatory properties too. Berries, avocados, broccoli, mushroom, turmeric and green tea are some of the anti-inflammatory foods which should be included in the diet, especially when on period. Fishes are a rich source of omega 2 fatty acids and they are highly recommendable during periods. Avoid sugar, caffeine, alcohol and trans fatty acids at all costs.
3. Hydration is the key
Keep yourself hydrated during your periods and try increasing your fluid intake. Drinking atleast 6 to 8 glasses of water during your periods helps to relieve period cramps and other symptoms. Many women periods suffer from diarrhoea or vomiting, so it’s important to compensate for the lost fluid by taking more fluids. Consumption of water also helps ease bloating. Sometimes it is observed that dehydration makes period cramps worse so avoid alcohol.
4. Stress management
Believe it or not, stress is often linked to period cycles. Stress could trigger the release of cortisol hormones which is responsible for irregular periods. Irregularity in periods is one of the reasons for period cramps. Stress during the different phases of your period affects your cycle differently. It’s important to manage stress levels in order to create a balance in hormones secreted in our bodies. A healthy lifestyle, proper sleep schedule and balanced diet are key to stress management.
5. Using supplements and vitamins
Using supplements and vitamins during periods can help in reducing the pain. Magnesium and zinc are found to have a significant impact on the reduction of period cramps. Studies show quite promising results but further research into this is required. Vitamins like B1, B6, and B12 are found effective to combat period pain along with Vitamin D. However, before consuming any supplements, the doctor’s advice should be taken into account.
The idea of exercising might not look very appealing during the periods but exercises are considered an effective way to ease period pain. When you exercise your blood flow to the abdomen is increased which helps to reduce the pain. A mild to moderate level of exercising for at least 20-30 minutes is suggested. Exercising plays an essential role in eliminating stress which in turn helps to lower the intensity of period pain.
7. Yoga and acupressure
Yoga is considered very beneficial during periods. The breathing exercises and meditation in yoga help reduce the stress levels of the body whereas the poses help in increasing the blood flow to the abdomen. The cat, cobra, and fish poses are generally considered the best to reduce the pain. Acupressure on the other hand insistent that pressing the point between the base of your thumb and index finger lies helps reduce the pain.
8. Massaging your abdomen
Massaging the abdomen and lower back is another trick to reduce the pain. Use some essential oil and warm up some olive oil and use it to massage your lower back and abdomen for some time. This will increase the blood flow and the pain will be subsidized. Even though it seems to be a temporary solution, it does work efficiently for some people. Massaging is very soothing anyway, so give it a shot, it might work for you.
9. Sex and orgasms
Indulging in sex or having an orgasm during a period might not seem to be an appealing idea. But some evidence proves that, during vaginal orgasm, your brain is triggered to release a chemical messenger called neurotransmitters such as endorphins and oxytocin. This endorphin acts as a painkiller in the body which helps to reduce menstrual pain and discomfort. So sex or masturbation might not be the worst idea during periods.
10. Anti-inflammatory drugs
Lastly, if nothing helps consider taking some non-steroidal anti-inflammatory drugs like ibuprofen. Period cramps can be very challenging and we do not always have the luxury to sit back at home and relax by taking a day off from the work. The anti-inflammatory drug will help reduce the secretion of prostaglandins which thus reduces the pain and will help you to go through the day as normally as possible. However, do consult your doctor before taking any medicines.
Our Final Thoughts
Period cramps can be difficult to deal with especially if they are intense and last for a longer period of time. Take things easy during your periods and take an ample amount of rest. If you think your bleeding is heavy and the pain is unbearable consider seeking medical advice.
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