158-Menstrual pain natural remedy,menstrual pain relief,diet
menstrual pain natural remedy. All you need to know is about menstrual pain remedies and the food you need to them to manage your pain.
Cramps affect many people before and during their period. While some people only experience mild cramps, others aren’t quite as lucky. In some cases, the pain from period cramps can be extreme and make a serious dent in your daily life.
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What helps menstrual cramps naturally?
What relieves menstrual cramps fast?
Can ginger help menstrual cramps?
What vitamin is good for period cramps?
What should I drink while on my period?
Do and don’ts during menstruation?
Can we drink milk in periods?
What causes period cramps?: menstrual pain natural remedy
Period cramps are caused by contractions in your uterus. These contractions are triggered by changes in your body’s hormone levels. When you menstruate, your uterus contracts and sheds its lining, which is released as blood through your vagina.
Some people are more likely to experience period pain. Risk factors include people who:
- are younger than 30 years of age
- bleed heavily during their periods
- have irregular bleeding
- have a family history of period pain
- started puberty early (age 11 or earlier)
Use a heat patch: menstrual pain natural remedy
Using a heated patch or wrap on your abdomen can help relax the muscles of your uterus. It’s these muscles that cause period cramps. Heat can also boost circulation in your abdomen, which can reduce pain.
You can find abdominal heat patches at your local drugstore and online. They’re super easy to use. Just peel and stick them on your abdomen.
Electric heating pads and hot water bottles aren’t as convenient to use as patches. But they’re good choices if you’re spending some time at home and don’t need to move around much.
Massage your tummy with essential oils: menstrual pain natural remedy
Research suggests that some essential oils can help ease period cramps when massaged onto the abdomen, especially when used in a blend of oils.
Oils that seem to be most effective at reducing period cramps, due to their ability to boost circulation, include:
You can find essential oils online, or at your local health food store. Some drugstores may sell them, too.
Before using essential oils, you’ll want to mix them with a carrier oil, like coconut oil or jojoba oil. Carrier oils work by safely “carrying” the essential oil into your skin, and helping to spread the oil over a large area.
Once your oil mixture is ready to use, rub a few drops between your hands and then give your tummy a gentle massage.
Experts say massaging in a circular motion for just five minutes a day before and during your period may help lessen cramps and boost circulation in your abdomen.
According to the American College of Obstetricians and Gynecologists, OTC pain relievers like ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin (Bufferin) are effective treatments for period cramps.
These medications work best if they’re taken at the first sign of cramps or pain.
You can find ibuprofen, naproxen, or aspirin, at any drugstore. Be sure to take only as directed, and talk to your doctor first if you have a history of heart, liver, or kidney problems, or if you have asthma, ulcers, or bleeding disorders.
According to a recent study, low-to-medium intensity aerobic exercise can help reduce pain caused by period cramps.
In this study, scientists found that women who did 30 minutes of aerobic exercise three days a week, for eight weeks, showed significant reductions in period cramps.
To fit an aerobic workout into your schedule, consider biking to work, going for a brisk walk at lunchtime, dancing to your favourite tunes, or playing a sport you enjoy.
Soak in a tub
Soaking in a warm bathtub is another way to surround your pelvic muscles with the warmth they need to relax.
You can enhance the pain-relieving power of a good soak by adding a few drops of essential oils like lavender, sage, or rose to your bathwater.
Try to relax in a warm bath for at least 15 minutes to get the most benefits from it.
One study suggests that, like aerobic exercise, yoga can also be helpful at reducing period cramps.
In this study, experts found that women who participated in a 60-minute yoga class once a week for 12 weeks showed significant reductions in their period pain.
If you’d like to try yoga, look for a class with both a physical component and a relaxation component. Research suggests this combination is most effective at reducing pain from period cramps.
Several studies suggest that different types of dietary supplements may help reduce period cramps, though it’s not known exactly how they work. Some supplements that show promise in reducing period pain include:
You can find dietary supplements at your local drugstore or online. Use as directed, and talk to your doctor if you’re taking any other medications, as they may interact with supplements.
Avoid caffeine and salty foods
While supplements may help ease period pain, it’s also a good idea to avoid certain foods that can cause water retention, bloating and discomfort. Some types of foods to stay away from when you have cramps include:
- salty foods
- fatty foods
According to a 2000 study trusted Source, a low-fat, vegetarian diet can help reduce period pain and premenstrual syndrome (PMS) symptoms.
Stay hydrated: menstrual pain natural remedy
According to experts, you’re more likely to have abdominal cramps during your period if you’re dehydrated.
Aim to drink eight 8-ounce glasses of water per day. You’ll need more if it’s hot, if you’ve been exercising, or if you simply feel thirsty.
When should you see a doctor?
Although period cramps are very common, severe pain isn’t normal. You’ll want to make an appointment to see a doctor if:
- your period cramps are so painful that you can’t go about your daily activities
- you started having severe menstrual cramps at or after age 25
Extreme pain before or during your period can be a sign of a more serious health condition that needs treatment, such as:
- pelvic inflammatory disease (PID)
- sexually transmitted infections (STIs)
- uterine fibroids
- cervical stenosis
Avoiding certain foods
During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:
- fatty foods
- carbonated beverages
- salty foods
Reducing or cutting out these foods can help alleviate cramps and decrease tension. Try soothing (caffeine-free) ginger or mint teas or hot water flavoured with lemon instead. If you need a sugar fix, snack on fruits such as strawberries or raspberries.
Adding herbs to your diet
These herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swell associated with menstrual pain.
Herb or supplement
Does it work?
Sip two cups of tea per day a week before your period. You may benefit more if you drink it every month.
|A recent report proves that chamomile tea increases urinary levels of glycine, which helps relieve muscle spasms. Glycine also acts as a nerve relaxant.|
When your period starts, take 30 mg of fennel extract four times a day for three days.
|A 2012 study looked at girls and women 15 to 24 years old. The group that took the extract reported feeling relief. The placebo group reported none.|
Take 840 mg of cinnamon capsules three times a day during the first three days of your period.
|In 2015, women who took cinnamon capsules in a study reported less bleeding, pain, nausea, and vomiting compared to the placebo group.|
Try grating a small piece of ginger into hot water for a warm cramp-relieving drink.
|One study of university students found that 250 mg of ginger powder four times a day for three days helped with pain relief. It also concluded ginger was as effective as ibuprofen.|
French maritime pine bark extract (Pycnogenol)
Take 60 mg of French maritime pine bark extract per day during your cycle. This can help with more moderate menstrual pain.
|A 2008 study found that women who took 60 mg of French maritime pine bark extract per day during their cycle reported less pain. According to the study, the benefits increase as you take the pill and continue even after you stop.|
Try 1,000 mg of dill for five days, starting two days before your cycle.
|A recent study concluded 1,000 mg dill was as effective for easing menstrual cramps as mefenamic acid, an OTC drug for menstrual pain.|
Relief for premenstrual syndrome (PMS) symptoms
Curcumin, a natural chemical in turmeric, may help with symptoms of premenstrual syndrome (PMS). A 2015 study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported a significant reduction in PMS symptoms.
If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennie’s Kitchen. Curcumin supplements are also available online.
Always make sure you’re buying herbs and supplements from a reputable source, as they are not regulated. While most of these herbal remedies have few side effects, check with your doctor before trying them.
Some herbs may also cause unintended side effects, especially if you’re taking medication. Most of these herbs and supplements also do not include specific instructions for menstrual periods. Your doctor may have more information on dosage recommendations.
How diet and exercise can help in the long run
Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain. A of 250 women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress.
Read on for specific diet and exercise tips.
Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fibre, and plants.
Give these foods a try:
- Papaya is rich in vitamins.
- Brown rice contains vitamin B6, which may reduce bloating.
- Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
- Olive oil and broccoli contain vitamin E.
- Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
- Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.
Boron is a mineral that helps your body absorb calcium and phosphorus. It also reduces menstrual cramps.
Foods with a high concentration of boron include:
- peanut butter
You can also take boron supplements if your diet doesn’t provide enough. However, you should consult your doctor before taking boron supplements. Discover how boron helps brains and bones, too.
Water: menstrual pain natural remedy
It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.
You can also increase your hydration by eating water-based foods, including:
- berries, including strawberries, blueberries, and raspberries
Calcium: menstrual pain natural remedy
This mineral can help reduce muscle cramping during menstruation. Foods high in calcium include:
Calcium is also available in supplement form. Speak with your doctor before taking supplements to find out if it’s safe for you.
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