How To Relieve Period Cramps In Bed

Use Heat To Your Advantage

Family Health : How to Ease Menstrual Cramps

According to PubMed Central, you can use a hot water bag, hot water bottle, or hot towel for heat therapy for the abdomen and back to relieve pain. Heat therapy helps reduce muscle tension, relax abdominal muscles, increase blood flow, and relieve pain without the side effects like NSAIDs which are also used for cramps.

According to NIH, heat therapy also helps get rid of local blood, and fluid retention, congestion, and swelling causing pain due to nerve compression.

Why Does Period Lead To Cramps

Menstrual cramps describe as the continuous and dull aching inside your lower abdomen that intensifies with time. It often radiates and can be felt in your lower back and thighs. While for some women this is barely noticeable and leads to annoyance, for others this pain is so intense that their everyday activities such as school and work are disrupted. Working out is difficult, and so is keeping the focus on one particular thing.

Menstrual cramps usually begin one to two days before the period starts, and reach their peak from 24 to 48 hours following the period start. For some women, it may take up to three days for the period pains to subside and disappear. Some women may even experience intense pain even during the last hours of their period. For some women, the pain may be so hard to bear that they may faint for a short time.

The reason the beginning of the period leads to annoying and painful period cramps is that the uterus is contracting and trying to expel its lining which is generated through ovulation. However, every womans uterus sits at a certain angle that may lead to pressure over colon or kidneys, leading to even more intense period cramps.

The reasons behind period cramps may vary, but there are a lot of causes that may lead to a more painful period cramps.

What Causes Cramps During Your Menstrual Cycle

Period pain is often driven by prostaglandins, hormone-like chemicals that cause uterine contraction, says Jolene Brighten, medical director at Rubus Health and author of Beyond the Pill.

Though it seems like the muscular contractions would cause the pain, its actually the prostaglandins that take you to cramp town. Typically, the more prostaglandins in your body, the worse you feel during your period.

Luckily, there are ways to minimize those body chemicals and reduce your pain, though they dont always give you the fastest relief.

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Ways You Can Treat Menstrual Cramps

Ancient Greek philosopher Heraclitus once said, the only constant thing in the world is change.

In many ways this rings true, and if we were to look at one concrete evidence, theres 2020.

But for many women, another constant thing in life is menstrual cramps.

They are very common that according to the American Academy of Family Physicians, menstrual cramps or dysmenorrhea affects 20 percent of American women so severe it interferes with their daily activities.

Food And Drink To Relieve Menstrual Cramps

Part 1

Maintaining a healthy diet can lessen the severity of menstrual pain. Generally, eating foods that are high in fiber and plants and removing high-processed foods is a good rule of thumb to follow.

In fact, following this diet can reduce estrogen levels, which can cause painful periods.

  • whole grains like brown rice, oatmeal, and flaxseeds to provide fiber and vitamin B
  • fruits like papaya, watermelon, celery, mangoes, and berries to provide hydration and curb sugar cravings
  • nuts and seeds like walnuts, almonds, and pumpkin seeds to help reduce inflammation
  • legumes like lentils and chickpeas that contain protein and zinc
  • vegetables like broccoli, Brussels sprouts, and spinach that are rich in essential nutrients
  • chicken and fish that are high in iron and protein

Drinking plenty of water is important, too. Not only does it reduce your chances of getting dehydration headaches, but it can also stop you from retaining water and bloating.

Meanwhile, some foods can exacerbate symptoms and increase prostaglandins in your body, which worsens pain. Some things to avoid if you can are:

  • refined grains, like white bread, pastries, and cereals
  • foods high in saturated fat
  • foods high in sodium

Additionally, research from 2015 found that curcumin, a natural compound in turmeric, can significantly reduce PMS symptoms.

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When Period Pain Isn’t Normal

Menstrual cramps and premenstrual syndrome are not the same thing. PMS symptoms such as mood swings, irritability, bloating, and fatigue appear approximately a week before menses begins. After your period starts, PMS symptoms usually improve dramatically.

PMS symptoms fade after a menstrual period begins, but new pain may emerge in the form of menstrual cramps.

The lining of the uterus releases prostaglandins that make contractions more powerful and painful, especially during the first few days of the menstrual cycle. For many, this discomfort is simply a nuisance, but sometimes it’s indicative of more than just “normal” period pain.

There are two types of menstrual pain:

  • Primary dysmenorrhea: This type of pain occurs around the time of a first period and usually doesn’t indicate a medical condition.
  • Secondary dysmenorrhea: Pain that develops some time after a person first begins menstruating it can even begin after a long history of normal periods. It usually indicates the presence of conditions such as endometriosis, fibroids, or pelvic inflammatory disease .

If period pain is not relieved with anti-inflammatory medication or is so severe that it interferes with going to school, working, or socializing, there could be an underlying condition that needs treatment.

In this case, it’s best to call a doctor or other healthcare professional. If your tween or teen is the one experiencing menstrual pain, you can contact either a gynecologist or your child’s pediatrician .

Heat Will Help Ease The Pain

Is it getting hot in here, or is your stomach just on fire? Heat soothes period cramps and takes your mind off things.

Bath. Take a much-needed break from a pad or tampon and have a nice soak in the bathtub. Not only is it relaxing as hell, but the warm water will relax your muscles and help your cramps chill out. Add some Epsom salts to the bath for extra relief, and a bath bomb to crank up the vibes.

Heating Pad. Dont have a bathtub or just not a fan? Get a heating pad! There are a variety of heating pads you can pop in the microwave or fill with hot water and bring wherever you go! Whether youre watching television, in the car, sitting at your desk or lying in bed hold a heating pad against your stomach to reduce the pain of period cramps.

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Try Fish Oil And Vitamin B1 For Natural Relief

Another natural route to period cramp relief is taking fish oil supplements, vitamin B1, or both, according to research published in September 2014 in the Global Journal of Health Science. Scientists assigned 240 teens with menstrual cramps and other pain to take B1 and fish oil, B1 alone, fish oil alone, or a placebo. The teens took 100 milligrams per day of B1 and 500 mg daily of fish oil supplements.

When the teens reported their pain, those taking either the fish oil, B1, or both had significantly less pain than the placebo group. The pain also didnt last as long if they took fish oil or B1.

Can Bad Period Cramps Be A Sign Of Something Else

Quick Relief for Menstrual Pain with Easy Yoga in Bed and Short Guided Meditation

Period cramps usually dont signify that something is wrong with your health. But in some cases they can be a symptom of a medical condition:

  • Endometriosis This disorder occurs when tissue similar to the tissue that normally lines the inside of your uterus grows outside your uterus, often adhering to your bladder, ovaries, or even your bowels.
  • Uterine Fibroids These are noncancerous growths that emerge inside the uterine walls. They can range in size from one tiny speck to several bulky masses.
  • Adenomyosis Tissue that normally lines the uterus begins to grow inside the organs muscle wall.

Pain from these conditions may seem like period pain, but it typically lasts longer and can be more severe than your usual menstrual cramps.

If you experience this type of pain, its important to see your doctor, Thielen says.

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Follow These Home Remedies To Get Rid Of Period Cramps

Periods or menstruation, whatever you say, it is painful, uncomfortable, unsettling and women have to got though it every month. However simple we might make it look it is not, never!

Period comes along with various other symptoms like cramps, diarrhoea, constipation, indigestion, and nausea. Every woman might have a different story to tell and different experiences to share but that doesn’t make it easy. According to US National Institutes of Health, more than half the population of women experience period cramps.

But do they have any idea how to get rid of it? There are scientifically proven strategies and remedies that can be used other than medicines we are here with some of them that are easy to use and have the potential to make your periods less painful.

Yoga Position # : Pigeon Pose

The pigeon pose will help your hips feel more relaxed as they carry the stress of menstrual cramps. The pigeon pose will help stretch and relieve the pain felt in your hips.

First, position yourself in the upright sitting position. Bend your right knee, and extend your left leg behind you. Arch your back as you place your hands on your hips. A more intense stretch can be achieved if you reach your arms over your head and bring your hands together.

Position yourself on all fours. Bring your right knee forward towards your right wrist, and extend your right ankle so it is in line with your left hip. Slowly slide your leg back. For balance and depending on your flexibility, you may need to keep your hands positioned on the ground.

As your leg extends back, you will feel the stretching of your left hip and you may also feel stretching along your right side, but it shouldnt be painful. If it is painful, you may need to modify the pose.

Hold this pose for several breaths before returning to the center and repeating the pose with your right leg outstretched behind you and your left knee bent. Repeat 5 to 10 times.

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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

What Are Some Other Ways To Relieve Period Cramps

How To Sleep With Menstrual Cramps: 10 Tips For Relief ...

Realistically, most of us canât rely on yoga or sleeping positions to help ease the pain of period cramps throughout a normal day. If youâre looking for other ways to make yourself more comfortable when youâre PMS-ing â or to pass along to your tween or teen â try one of the following:

  • Take an over-the-counter pain reliever like ibuprofen or aspirin.
  • Apply a heating pad to your stomach or back.
  • Soak in a warm bath.
  • Massage your stomach with essential oils like lavender or cinnamon.
  • Drink plenty of water.
  • Avoid salty snacks and caffeine.

If your cramping ever feels more severe than what youâre used to on your period, or PMS symptoms are interfering with your day-to-day life, it could be a good idea to make an appointment with your doctor. Otherwise, try these positions and home remedies the next time period cramps come along to⦠well, cramp your style .

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Head To Knee Forward Bend

Another forward bend? Yes. And for good reason. The stimulating effect that forward bends have on the abdominal and reproductive muscles are unparalleled. The head to knee forward bend is another pose that can be modified to your experience level. No matter how you modify it, head to knee forward bend supports your reproductive and digestive system, relieves anxiety, fatigue, headaches, menstrual cramps, and can even help soothe mild depression.

Even if you just cant bring yourself to head to a yoga class, doing one, some, or all of these yoga poses at home will help you to manage your period pains. Because lets be realsoothing your cramps and headaches with sugary snacks and Netflix binges is only a temporary fix. Practicing yoga for even a few minutes a day will help you feel better, longer.

What Is Menstrual Cramping

The painful cramping women experience during the menstrual period is caused by a release of the hormone prostaglandin. This stimulates the muscles in the uterus to contract. The pain can radiate to the lower back and usually diminishes within the first few days. Other causes of the cramps experienced during this time may be linked to poor diet, emotional stress, thyroid irregularities, or environmental toxins.

The severity of the cramping can depend on genetics, quantity of blood flow, and whether symptoms began at an early age. A persons lifestyle habits may also affect menstruation such as smoking, physical activity, and the use of alcohol and any illegal drugs.

Menstrual cramps may become less prevalent after childbirth, but luckily, we have some less drastic methods and tips for how to stop period cramps below.

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Plants That Relieve Pain

Herbal Treatment

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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