Fish Oil And Vitamin B1
Researchers studied the effects of vitamin B1 and fish oil on dysmenorrhea symptoms in high school students. The young women were separated into 4 different groups. One group took 100 milligrams of vitamin B1 per day. Another took 500 milligrams of fish oil per day. One group took a combination of both vitamin B1 and fish oil daily. The last group took a placebo. The women took the treatment at the beginning of their menstrual cycles and continued for 2 months. Compared to those in the placebo group, those who took vitamin B1, fish oil, or both reported significantly less pain. The women who took fish oil or B1 also reported their pain didn’t last as long compared to those in the placebo group.
Ways To Relieve Period Cramps
While menstrual cramps can be painful, you can take many routes to relief and get rid of the pain.
More than half of women who menstruate report some pain from period cramps for a day or two each month, according to the American Congress of Obstetricians and Gynecologists. While menstrual cramps, also called dysmenorrhea, are usually not a sign of a serious health condition, they can put a crimp in your lifestyle.
To help with the pain, here are 10 safe and effective tactics. If your period cramps seem severe or you dont get relief despite trying some of these options, check with your doctor to rule out more serious health issues.
A heating pad can be just as effective as medication to treat menstrual cramps.
Getting Rid Of Period Cramps Without Medication
Period cramps generally show up in the days leading up to and through the first few days of the menstrual cycle. This happens as the muscles of the uterus contract to shed its lining in response to a hormone-like substance called prostaglandins. In most cases, cramps are manageable with self-care practices and over-the-counter medications.
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What Is Premenstrual Dysphoric Disorder
- How do I use tampons, pads, period underwear, and menstrual cups?
- What is premenstrual dysphoric disorder ?
Premenstrual dysphoric disorder is a severe form of premenstrual syndrome . PMDD can cause depression, anxiety, and other physical and mental health symptoms during the two weeks leading up to your period. These symptoms can be so extreme that they get in the way of your daily life, like work, school, or your relationships. PMDD symptoms usually go away once your period starts, or a day or two after.
Can You Heal Menstrual Cramps With Home Remedies
Most of the time, menstrual cramps can be treated by women at home.
But if your pain is severe and impacts your lifestyle, dont be afraid to talk to your doctor. You might need medicines that are only available by prescription or some other treatment to help.
To help reduce period pain, here are 10 safe and effective home remedies for menstrual cramp relief.
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Best Sleeping Positions For Menstrual Cramps
- By Dr. Himanshi Purohit
Menstrual cramps, also known as dysmenorrhea in medical terms or painful menstrual periods, are the most common gynecological problem in menstruating women all over the world. A study was conducted in December 2017 to assess the prevalence and impact or primary dysmenorrhea in Indian female students. The study included 1000 females of the age group 11-28 years. The results of this study stated:
Menstrual cramps can vary in duration and intensity in different women. While some women may complain of slight abdominal discomfort, some may complain of severely debilitating menstrual cramps which can even incapacitate their day-to-day activities.
What To Do When Menstrual Cramps Are Severe
The period cramp relief tips above are a good place to start, but they may not work for every woman especially for those who have very painful cramps.
If you’re experiencing serious pain during your period, it’s important to talk to your OB-GYN. She or he will ask you about your symptoms and cycle and can recommend lifestyle changes that may help ease your pain, as well as perform a pelvic exam and prescribe medications, if needed.
“For instance, hormonal birth control medications are sometimes used to treat menstrual cramps and the pain that accompanies a period,” adds Dr. Borchardt.
Plus, in some cases, severe pain may be a sign of something more serious.
“Beyond the significant impact that period pain can have on your everyday life, the cramps themselves aren’t typically a medical concern,” says Dr. Borchardt. “However, severe menstrual cramps can sometimes be caused by a more serious gynecologic condition.”
In certain cases, severe period cramps can be a sign of:
- Endometriosis uterine tissue gets implanted in your fallopian tubes, ovaries or pelvic lining
- Uterine fibroids noncancerous uterine growths that can cause pain
- Adenomyosis uterine tissue grows into the muscular wall of the uterus
- Pelvic inflammatory disease infection of your uterus, fallopian tube and/or ovaries
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A Sprinkle Of Cinnamon
In a study of young women, those who took capsules containing 420 milligrams of cinnamon 3 times a day for the first 3 days of their menstrual cycle had less menstrual bleeding, less pain, and reductions in nausea and frequency of vomiting compared to those who took a placebo. The women didn’t report any side effects associated with taking cinnamon pills. Try a sprinkle of cinnamon on your cereal or cup of hot cocoa. It can’t hurt and it might help your cramps and other period symptoms.
How To Sleep Better On Your Period
Wed, Jan 03, 2018
Baby, its *cold* outside, so theres no better time to stay in bed but what if your period is making it difficult to snuggle and snooze the way youd like?
Sleeping, especially on your period, can be tough. Dont worry, all that extra tossing and turning is more than just in your head.
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How Can You Relieve Mild Menstrual Cramps
To relieve mild menstrual cramps:
- For the best relief, take ibuprofen as soon as bleeding or cramping starts. Ibuprofen belongs to a class of drugs called non-steroidal anti-inflammatory drugs . They reduce the output of prostaglandins. If you cant take NSAIDs, you can take another pain reliever like acetaminophen.
- Place a heating pad or hot water bottle on your lower back or abdomen.
- Rest when needed.
- Avoid foods that contain caffeine.
- Avoid smoking and drinking alcohol.
- Massage your lower back and abdomen.
Women who exercise regularly often have less menstrual pain. To help prevent cramps, make exercise a part of your weekly routine.
If these steps dont relieve pain, your healthcare provider can order medications for you, including ibuprofen or another anti-inflammatory medication in a higher dose that is available over the counter. Your healthcare provider might also suggest oral contraceptives since women who take oral contraceptives tend to have less menstrual pain.
If testing shows that you have secondary dysmenorrhea, your provider will discuss treatments of the condition causing the pain. This might mean oral contraceptives, other types of medications, or surgery.
Yoga Position # : Corpse Pose
This pose is a frequent ending pose for yoga courses, and it can be especially useful in the practice of mindfulness to overcome menstrual pain. This one is less about stretching your body and more about relaxing or focusing your mind.
Corpse pose is also called Savasana. Lie flat on your back, and rest the palms of your hands facing up. Slowly relax your body, starting with the top of your head, then your neck, your shoulders, your spine, your arms and hands, your thighs, your calves, your ankles, and finally your feet.
Meditative breathing will help you focus on something other than period pain. Corpse pose is the best time to practice your diaphragmatic breathing . Take long, deep, and controlled breaths and avoid quick, shallow breathing.
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Heat To Ease Menstrual Cramps
An old fashioned hot water bottle or more modern heating pad applied to the abdomen or tummy helps bring down the pain and also means you relax. That in itself will bring down the pain. Try our cherry stone pillow which has been made in Germany by a company that employs people with disabilities. This bag of organic cherry stones moulds itself to your body and gently but efficiently relieves menstrual cramps.
Home Remedies To Relieve Painful Menstrual Cramps
Several home remedies exist for relieving pain from menstrual cramps and other symptoms. They range from lifestyle changes to other methods that focus on relieving period pain, such as natural supplements and natural painkillers. Lets have a look at some of the natural treatments to ease severe period pain.
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How To Tell If Your Period Cramping Is Normal
Each girl or woman typically experiences a similar level of cramps from one month to the next, says Jackie Thielen, MD, an internist and womens health specialist at the Mayo Clinic in Jacksonville, Florida. For some women, monthly pain is minor. For others, it can be quite debilitating.
The main question doctors ask when determining whether your cramps are normal is Are they normal for you? Dr. Thielen says.
How Does Endometriosis Affect Fertility
When you have endometriosis, tissue similar to the kind that normally lines the inside of your uterus grows in places its not supposed to usually on your ovaries, fallopian tubes, or the outside of your uterus.
When you have your period, this tissue sheds and causes bleeding, just like the lining of your uterus does. But theres no easy way for the blood to leave your body, so it can cause swelling and pain. This can lead to scar tissue that can block your fallopian tubes, making it harder for pregnancy to happen. A lot of people with endometriosis have problems with fertility.
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How To Deal With Period Cramps And Pain
Below weve included a list of tips on how to deal with period pain. Every womans experience is unique, so its okay if what works for you might not be the same thing that works for your friend, sister, or cousin. Do whats best for you, and relief will soon follow.
- Exercise regularly
- Physical activity helps relieve period pain for some women.xi Feel free to take it easy and avoid overexerting yourself. A bike ride, afternoon walk, or relaxing yoga session might be enough to start easing your period pain.
- Heat helps improve blood flow, which might help alleviate period pain. If your period is taking a toll on your mood as well, consider treating yourself to a bubble bath with music, tea, and a good book to help you feel better.
- Similar to a bath, a heating pad can use heat to help improve blood flow and provide pain relief. Simply place the heating pad over the area where youre experiencing pain. No heating pad? A hot water bottle can help get the job done too.
- If youre experiencing period pain, try laying down and elevating your legs on a pillow, or lie on your side and bring your knees up to your chest. These positions may help relieve any pain and pressure.xiii Its also a good way to help manage period fatigue.
- Try an OTC Pain Reliever like Advil® Liqui-Gels®,or Advil® Extra Strength Liqui-Gels®. Painkillers are an effective way to help alleviate period cramps and pain.xiv
Take a bath
Use a heating pad
A Healthy Diet Is Effective Too
Last but not least, having a healthy diet at this one of the most uncomfortable and painful times can be highly effective. Menstrual pains can be relieved to a considerable extent by having a healthy diet. Various minerals and vitamins have also been suggested to assist in reducing cramps. Vitamin B1 and magnesium can help in relieving period cramps. So, taking a healthy diet effectively reduces or overcomes period pains.
With the help of the above points, it is clear that menstrual cramps or period pains can be easily reduced or overcome.
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When To Consult Your Doctor About Period Pain
If you find that the pain from your menstrual cycle is so bad its disrupting your life, and OTC medications give only minimal to no relief, it is time for a medical evaluation and treatment options. An OBGYN may find that more is going on than just your uterine muscles contracting.
Sometimes, the pain may be caused by conditions such as endometriosis or fibroids. Fibroids are growths inside the uterus that can increase pain or bleeding during a menstrual cycle. Endometriosis occurs when extra tissue grows on the outside of the uterus. Just like the tissue that lines the uterus, the extra tissue breaks down during the menstrual cycle. Its shedding and removal can become impaired which causes severe pain.
Both these conditions can cause severe pain during the menstrual cycle, but there are ways to manage and treat them. However, you will generally not know if you have endometriosis or fibroids without a medical evaluation. That is why it is imperative to consult with an OBGYN if you are experiencing severe pain.
Plants That Relieve Pain
Health practitioners may prescribe herbs to treat a woman’s menstrual cramps. Black cohosh, cramp bark, turmeric, and chasteberry are a few herbs that have been used. They are effective for pain relief and decreasing inflammation. Chasteberry has been used extensively in Europe for the treatment of irregular menstrual cycles, cyclical breast discomfort, premenstrual syndrome , and dysfunctional uterine bleeding. Make sure your doctor knows about all of your medical conditions, medications, and supplements because herbs are not appropriate for every woman. Herbs may interfere with the action of some medications or decrease their effectiveness.
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Up The Magnesium In Your Diet To Help Nerve And Muscle Function
Dietary magnesium seems to help ease the pain of cramps, says DeJarra Sims, ND, an assistant professor of naturopathic medicine at Bastyr Universitys California campus in San Diego and the author of Your Healthiest Life Now. A Cochrane review of dietary and other remedies published in 2001 concluded that getting enough magnesium can help relieve pain.
Magnesium is found in many foods and as a supplement if you cant get what you need from your diet. Magnesium helps regulate nerve and muscle functioning, among other vital tasks researchers who evaluated the evidence on magnesium call it a promising treatment for menstrual cramps. But they cannot recommend a specific dose, because researchers have studied various doses. The recommended dietary allowance of magnesium for women of childbearing age is about 320 mg daily. An ounce of dry almonds or one half cup of boiled spinach each has about 80 mg.
Dr. Sims says the dose you may need depends on the severity of your cramps and other factors. Ask your doctor about the best magnesium intake for you.