How To Relieve Period Cramps: 17 Ways
The discomfort is merely annoying for some women. For others, cramps can be severe enough to interfere with daily activities for a few days each month. If you belong to the first group, you need to know how to reduce period cramps. Maybe you will be surprised, but home remedies are the best in these cases. You can relieve cramps naturally, without pills. Does a heating pad help with cramps? How can your diet help? Can vitamins help? Lets discuss the details.
Why Womens Athletic Research Is Catching Up The Role Of Hormones
Lets address the big question in the room. Why havent we discovered this sooner? It all comes down to the primary focus of early sports medicine science: male athletes. As a result, many of the results from past nutrition and training research apply perfectly to men, but not so much for women.
Fortunately, as the field has become more diverse, more recent womens sports medicine research has produced a wealth of information on how the female bodies interact with activity and nutrition. And it shouldnt come as much of a surprise that the more we study, the more we discover just how distinct and different a womans needs really are.
Even more importantly, were finding that those needs arent particularly constant from week to week. A womans hormones affected by age, maturity and pregnancy history set the pace for her reproductive system and physical performance.
Were finding that hormone levels can influence a womans susceptibility to certain injuries, how your body processes food and even how flexible your joints are. Of course, as physicians and dietitians, were just starting to scratch the surface plenty more research needs to be done in a lot of areas. However, theres a lot you can do with what we know now to hack your menstrual cycle and make it work for you.
How To Get Rid Of Period Cramps Fast: 11 At
More than 84% of people who get periods report some kind of menstrual pain.
Almost half experience pain during every monthly cycle, while about two in five have occasional period pain. Either way, period cramps and pain can disrupt everyday life.
Luckily, home remedies may help. In this article, first Ill explain what period cramps are and what causes them. Then Ill discuss 11 common ways to alleviate period pain, plus when to see a medical provider for care.
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How To Read A Nutrition Label
1. The nutrients listed on the label are based on one serving size. Often serving sizes are smaller than youd think. So, its a good idea to measure.
2. Calories are a unit of measurement that tells us the amount of energy in one serving. Your body uses calories for energy and to be active. Everybody uses a different number of calories. To control your weight, the goal is to balance what you eat with the amount of energy you need.
3. All nutrients are shown as a percent of the daily value. The daily values are reference amounts for how much of the nutrients you should consume or not exceed each day. Depending on the nutrient, daily value is shown in grams , milligrams or micrograms .
4. Limit foods with high amounts of the items in red. Look for fewer than 2g of saturated fat, less than 250mg of sodium and little to no added sugar.
5. Try to eat foods with more of the items in green. These include dietary fiber, vitamin D, calcium, iron and potassium.
6. Read and rate the ingredients. In general, products that have fewer ingredients and ones you can pronounce — are less processed and better for you. Here are some questions to ask yourself:
- Does this food contain more than five ingredients?
- Does it contain unhealthy fats like coconut oil?
- Does it include whole grains like oats, barley and wheat flour? If so, are they near the top of the ingredient list?
- Do you know what the ingredients are?
Foods For Period Cramps
A well-balanced diet can help protect your body and reduce painful cramps. Eating the right vitamins and minerals will help boost your bodys natural defences and combat any painful period cramping. There are plenty of foods out there that can help fight off your period cramps. Now, we know youre hungry thanks to PMS. Here are a few foods that can help alleviate your cramps and get rid of period pain.
GingerThis ancient root is known for lessening inflammation and pain, making it the perfect fighter against your toughest cramps. Ginger is also known to relieve nausea, a common side effect to cramps. The best part? Its versatile! Ginger can be added to almost any meal and can be enjoyed in tea, soup, or on its own.
SalmonThis might seem fishy, but an oily fish like salmon is packed with omega-3, a known anti-inflammatory fat. Not only will it lessen the pain of your cramps, but omega-3s are also known to reduce anxiety and depression, can fight off heart disease and increase your eye health! No brainer, right?
Steak or LentilsYou can lose anywhere from around four tablespoons to a cup of blood on your period, which means youre also losing a ton of iron. Loss of iron can not only make you extra sleepy, but can also make your period cramps worse. Load up on foods high in iron like steak to ward off these symptoms. Not a meat eater? Not a problem look legumes like lentils or dark leafy greens like spinach or kale to replenish those iron levels.
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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.
Try Some Yoga Poses To Ease Menstrual Pain
Whether it’s the stretching of your muscles or the relaxing effect of the poses, a regular yoga practice can indeed help your cramps.
When 20 undergraduate students did an hour-long yoga program once a week for three months, they had less menstrual cramping and period distress than 20 women who didnt, according to researchers for a study published in September 2016 in the Journal of Alternative and Complementary Medicine.
The Journal of Physiotherapy review that sanctioned heating pads also found benefits for yoga.
You can practice during your period or between them, but some instructors advise women against doing inverted poses in the midst of menstruation, so as not interfere with your natural flow.
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Yoga Position # : Reclining Twist
Your lower back and lower belly will both benefit from the reclining twist position.
First, lie flat on your back. Bend your left knee, and then lower it to the right side. Look to your left, and reach your arms out wide, your palms flat against the ground. You will want to stay here for five or more breaths.
Extend your left leg back to the ground, and repeat the pose with your right leg bending to the right. This pose should relax your back, hips, and shoulders. Repeat 5 to 10 times on each side.
Try Alternative Medicine For Pms Relief
Some people find relief with alternative medicine practices like acupuncture and acupressure. Acupuncture is a practice that stimulates the body by placing needles in the skin. Acupressure stimulates the body without needles by putting pressure on certain points of the body. These practices can help you relax, release muscle tension and improve blood flow throughout your body.
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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
Engage In Gentle Exercise
Although exercise might be the last thing many people feel like doing when they have cramps, it may provide pain relief.
Strenuous exercise might not be beneficial if a person is in pain, but gentle stretching, going for a walk, or doing yoga may help. Exercise also releases endorphins, which are natures natural pain relievers.
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What Causes Period Pain
There can be many reasons for period pain, and if you experience chronic painful periods, its only natural to wonder why. Maybe youre the only woman in your family who gets severe cramps. Maybe your painful periods didnt start until your 20s. Whatever your situation, a doctor can help you understand why you get painful cramps every month. Some of the most common causes of painful periods are:
Carry Personal Heating Pads
There are several heating pads that can be attached to the abdominal region and activated with a slight push.
These are the best heating pads for menstrual cramps you can try.Pick anyone that suits you.
They are so sleek that they are not detectable over the clothes. You can attach it to the abdomen or keep it in under pockets to soothe the cramps.
Heating the region relaxes the muscles and makes menstrual flow a simpler affair.
Ensure that the region does not get over heated as it might burn the skin or cause redness.
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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.
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How To Get Rid Of Period Cramps 10 Secret Weapons
Ever wonder how to get rid of period cramps? I know. It might seem strange that, as a man, Im offering advice on how to combat painful periods. But with so many women suffering from painful PMS symptoms each month, its a topic Ive wanted to tackle for some time now.
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Is It Okay To Take A Pain Reliever During Periods
Experts recommend occasional painkillers to relieve menstrual cramps especially for those women who experience severe period cramps that hinder their daily routine. For them, the only option to dull the excruciating pain is by taking painkillers. However, it is recommended to consult a gynaecologist to get the medication that works for your body because painkillers can be a bit harmful to your health and can lead to side effects that could flare up if you use painkillers for period pain for a longer period of time.
What Are Period Cramps
Most women have experienced dysmenorrhea, or period cramps, at some time. It tends to happen just before and during the menstrual cycle. What does it feel like to have period cramps? Its often described as a cramping or constant ache in the lower belly and lower back back. The intensity varies some women dont experience cramps or theyre very mild, while for other women, it can be painful enough that normal day-to-day activities are affected.
What causes period cramps? During menstruation, the uterus contracts as it gets rid of the lining thats what the blood is. The contractions are what cause the cramping. Thats normal cramping, anyway. Other conditions, like endometriosis and adenomyosis, can also trigger period cramps.
What relieves period cramps fast? This also depends on the woman. Over-the-counter medications can help, as can birth control pills . Warm compresses applied directly on the abdomen can help. But ultimately, many women just wind up grimacing and bearing the pain each month.
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How To Get Rid Of Period Cramps
Formally known as dysmenorrhea, period cramps are a normal part of life for those with a uterus. Its a typical, albeit frustrating, part of your menstrual cycle. The pain can be felt as muscle cramping in the lower abdomen which can spread to other areas such as the lower back and thighs. Your period pain can also vary each period because there are a lot of external factors that affect it. Things like exercise , diet or even acupuncture – can provide relief. You might notice that sometimes you have very little period cramping, whilst other times it could be a ten out of ten on the pain chart. You can even have cramping before or after your period, and during ovulation.
With all these variables it can be hard to tell if your period pain is normal, if you need to see a doctor, and what factors you can change to hopefully ease your monthly cramping.
No More Pain: How To Get Rid Of Period Cramps Fast
Period pain is common, but that doesnt mean that you have to suffer for too long. Here are a bunch of remedies for getting rid of period pain, from light cramps at school to more intense ones that might have you staying home. We should point out: severe period pain is not normal and please consult your doctor if the discomfort is interrupting your daily activities. Scroll to the bottom for answers on FAQs about period cramps.
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Do Some Light Exercise
This may sound like the worst idea ever, especially when you barely have the motivation to get off the couch to change your tampon. But don’t worry, you don’t have to run a 5K or anythingâa short walk or a few minutes of yoga is enough to get your circulation going and loosen up your muscles. “Stretching and aerobic exercise help with the production of endorphins, which are your body’s feel-good hormones,” Dr. Winter says. Endorphins actually change the way your brain processes pain, so if you can power through those first few I-don’t-wanna-do-this minutes, a sweat sesh can help you feel a lot better.
The Power Of Pycnogenol
Pycnogenol is a plant extract derived from the maritime pine tree found in the southwestern region of France. The extract contains several potent antioxidant compounds. In one study of women between the ages of 18 and 48 years old, those who experienced dysmenorrhea who took a supplement containing 60 milligrams of pycnogenol during their periods had significantly less pain and needed less pain medication compared to when they didnt take the supplement. They also needed pain medication for fewer days when they took the pycnogenol supplement. Surprisingly, women still needed less pain medication during their periods even after they stopped taking the pycnogenol. However, women who had low levels of menstrual pain werent helped by the supplement. Ask your doctor if pycnogenol may help relieve severe pain associated with your period.
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What Causes Period Cramps
Hormones called prostaglandins help to regulate blood flow to the uterus and are involved in both pregnancy and menstrual cycles. During menstruation, prostaglandins can cause cramping by causing the uterus to contract to help expel the uterine lining.
Not everyone experiences cramping in the uterus. Some people feel it in their lower back, abdomen, or radiating down the hips and thighs.
Others may feel no cramping, but may experience changes in bowel function, nausea, bloating, headaches, and/or vomiting.
Cramps can also be worse for people with certain underlying conditions, including: