Menstrual pain or cramps are pains in your lower abdomen that you experience, either before or during your periods/ menstruation.
Menstruation, commonly known as periods, is the normal vaginal bleeding that occurs as part of a woman's monthly cycle. The average menstrual cycle is 28 days, but this can vary in some women due to various diseases/factors. Some women may experience only mild cramps during their periods but many might have to deal with extreme or severe cramps.
During your period, the muscles of your womb, contract and relax simultaneously, to help shed the built-up lining. The cramps that you experience are nothing but your muscles at work. Along with cramps, you may also experience nausea, vomiting, headaches, or diarrhea.
Various natural remedies can help provide relief in mild to temporary cramps.
Here are 7 easy ones that can potentially lessen the pain during your next cycle:
1. Applying heat to your abdomen and lower back may relieve pain. Heat therapy works by relaxing the muscles of the uterus, increasing blood flow, and easing pain. It is advisable to use a heating pad, heating bag, a hot water bottle, or an electric pad, whichever is available.
If you do not have any of these, you can make a DIY (Do-It-Yourself) heating pad with towels at home.
Soak a bath towel in warm or hot water.
Squeeze out the excess water.
Put the damp towel in a zip bag and close/seal it.
Your emergency heating pad is ready to use.
2. Massage your abdomen, side, and back with essential oils. Massages may reduce contractions by relaxing the uterus. Massage therapy must focus on the abdominal area. You should always dilute your essential oil (essential oils are compounds extracted from plants) with a carrier oil (vegetable oils that are extracted from seeds, kernels, or nuts of a plant). A safe concentration is about one drop of essential oil per teaspoon of carrier oil.
Commonly used essential oils for treating menstrual pain are lavender oil, rose oil, peppermint oil, and clove oil.
3. Keep yourself hydrated. Drinking more water may help ease bloating (a common symptom of menstruation). Get in the habit of drinking around 6 to 8 glasses of water per day, especially during your period. Add some mint leaves or squeeze a lemon to make it more palatable (pleasant to taste).
Drinking hot water can increase blood flow throughout your body and relax your muscles.
4. Exercising during your period can improve mood and reduce menstrual cramps. Exercising during periods increases circulation to the pelvic region and releases endorphins (chemicals produced by the body to relieve stress and pain). Endorphins counteract prostaglandins (hormone-like substances that cause the uterine muscles to contract during menstruation) and cause a decrease in menstrual pain and cramps.
Mild exercises like light walking, light cardio, yoga, or pilates (a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements) should be done during your periods. High-intensity cardio workouts are not recommended during menstruation.
5. Herbal teas can relieve menstrual cramps. The anti-inflammatory properties in herbal teas can reduce muscle spasms and help in relaxing the nerves. Drinking herbal teas such as chamomile, dandelion, red raspberry, and fennel is highly recommended.
6. Avoid fatty, salty, saturated, and processed foods. During menstruation, it’s a good idea to avoid foods that cause bloating and water retention such as fatty foods, alcohol, carbonated beverages, caffeine, salty foods, etc. Reducing or cutting out these foods can help prevent pain and cramps.
7. Soaking in a hot bath can ease menstrual cramps. A warm bath works similarly to heat therapy. Applying heat can relax the muscles of the uterus and reduce muscle cramps. Add essential oils or epsom salts to your bath to de-stress further.
You may read your favorite book or magazine to help melt stress and tension away. If you're not a bath person, a warm shower can produce similar benefits and reduce pelvic pain and other symptoms.
If your menstrual cramps do not reduce or there is no relief from the pain despite these home remedies, consult a gynaecologist immediately.
Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.