Menstruation is a natural part of a woman’s life, but painful menstrual cramps are a very annoying problem for many. They can strike right before or during that time of the month. Menstrual cramps happen because of contractions in the uterus, or womb, which is a muscle.
Some women also have nausea, loose stools, headache, dizziness, etc.
Tips for Managing Menstrual Cramps:
- Drink plenty of water and stay well hydrated.
- Eat healthy. Include complex carbs in diet like brown rice, whole grains. Eat lean protein like lean chicken, beans, sprouts, nuts, and low fat dairy products like skimmed milk, low fat yogurt.
- Eat healthy fats like omega 3 rich like walnuts, flax seeds, olive oil etc.
- Calcium help reduce muscle cramping during menstruation. Sources: low fat dairy products, green leafy vegetables, etc.
- Include fibers in your diet. Eat more of fruits and vegetables .
- Magnesium rich food helps to ease the pain of cramps. Sources: almonds, black beans, pumpkin seeds, kidney beans, yogurts, etc.
- Apply a heat pad, heat wrap, or hot water bottle to your abdomen works wonders for relieving menstrual cramps.
- Exercise daily. Physical activity, particularly yoga, may ease the pain of menstrual cramps.
- Wear loose fitting clothing in the couple of days prior to and during your period.
- Practice good sleep hygiene to keep painful menstruation symptoms at bay.
- Limit the salt intake as bloating and water retention can occur if you overdo it.
- Avoid taking stress and relax. While emotional stress may increase your period pain.
- Avoid eating processed, refined, spicy, sugary and fried food.
- Reduce the intake of too much of caffeine intake.
- Avoid Smoking and Alcohol.
- See a doctor when the pain consistently prevents you from doing day-to-day activity.
1) Basil is very effective herb for reducing menstrual pain and cramps.
Add one tablespoon of basil leaves to one cup of boiling water. Cover tightly and allow it to cool. Drink this every few hours to ease cramps.
2) Cinnamon has antispasmodic, anticlotting and anti-inflammatory properties that can relieve menstrual pain. Plus, cinnamon is an excellent source of dietary fiber, calcium, iron and manganese.
Make cinnamon tea by stirring one-fourth teaspoon of cinnamon powder into a cup of hot water. Let it sit for up to five minutes, add a little honey and then sip it slowly. Drink two to three cups of cinnamon tea one to two days before your period starts to prevent cramps.