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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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.
What Helps With Cramps
Here are a some things that can help ease cramps:
Over-the-counter pain medicine like ibuprofen , naproxen , oracetaminophen . Always follow the instructions on the bottle. Talk with your doctor before taking pain medication if you have an allergy to aspirin or severe asthma.
Hormonal birth control .
Acupuncture and acupressure.
Transcutaneous electric nerve stimulation therapy that uses mild electric currents to stimulate your nerves to relieve pain.
Certain vitamins and herbs like vitamin B1, fish oil, fenugreek, ginger, valerian, zataria, and zinc sulfate.
Cramps are a pretty normal part of getting your period, but sometimes people have period cramps that are so painful its hard to do everyday things . If your period pain is really bad, and over-the-counter medicine doesnt help, talk with your doctor. They can help with other ways to manage the pain, or they may want to check to see if theres something more serious going on.
Cramps that are really bad may be a sign of:
Pelvic Inflammatory Disease an infection in your reproductive organs.
Endometriosis a condition where the lining of your uterus grows outside of your uterus.
Adenomyosis when the tissue that lines your uterus grows into the muscle wall of your uterus.
Uterine fibroids non-cancerous tumors that grow inside your uterus, in the walls of your uterus, or on the outside of your uterus.
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Take Steps To Reduce Stress
“Stress affects your body in many ways, including lowering your threshold for pain,” says Dr. Borchardt.
Reducing stress is easier said than done, of course, but taking steps to do so can help you find relief from period cramps.
In addition to exercise, here are several ways to reduce stress:
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.
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Massage With Essential Oils For Pain Relief
Massaging your skin with certain aromatic essential oils can relieve menstrual cramp pain, according to research published in The Journal of Obstetrics and Gynaecology Research. Investigators asked 48 women with menstrual cramps and other symptoms to massage either essential oils or a synthetic fragrance into their lower abdomen between periods.
Women in both groups reported less pain, but the essential oils group did better. Based on the women’s reports, researchers found that the duration of pain was reduced by almost a half a day after self-massaging with the essential oils.
Some oils thought to be helpful include lavender essential oil, clary sage essential oil, and .
Just be sure youre using essential oils safely. Buy high-quality oils that are tested for purity. The National Association for Holistic Aromatherapy suggests diluting pure essential oils in an unscented cream, lotion, or carrier oil before placing it on your skin to avoid irritation.
What Is Cycle Syncing
Ever feel like youre a slave to your hormones? Its not just your imagination.
Crying one minute, ecstatic the next, even off-the-walls horny at times us women can sometimes be balls of ever-rotating energy, and we may have our menstrual cycle to point fingers to.
According to published in the journal Archives of Gynecology and Obstetrics, hormone fluctuations over the monthly menstrual cycle play a crucial role in our bodys responses.
They affect our emotional status, appetite, thought processes, and so much more.
Women reported high levels of well-being and self-esteem during the middle of the cycle in the study. Increased feelings of anxiety, hostility, and depression were reported before their period.
This is where the concept of cycle syncing comes into play. Cycle syncing is a term coined and trademarked by Alisa Vitti, Functional Nutritionist, HHC, AADP.
Vitti founded the FloLiving Hormone Center, created the MyFlo app, and first described the concept in her book, WomanCode.
Nicole Negron, a functional nutritionist and womens health specialist tells us, Once women understand these monthly hormonal shifts, they can avoid becoming casualties to their hormones and begin to maximize their hormonal power.
When it comes to scientific research, there arent many studies to support cycle syncing.
Many studies are old or weak, but advocates of this practice have said it changed their lives. If youre interested in trying this process, heres how to do it right.
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Relief For Premenstrual Syndrome Symptoms
Curcumin, a natural chemical in turmeric, may help with symptoms of premenstrual syndrome . A 2015 study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported significant reduction in PMS symptoms.
If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennies Kitchen. Curcumin supplements are also available online.
Tips To Prevent Period Cramps
You cant control whether youll have cramps in a given month. But you can do things to make sure the pain isnt too much to handle. Sticking to your exercise regimen and applying heat as a precaution are both good options.
Dr. Levine says you can also be prevention-minded and preemptively take ibuprofen to reduce the impact of cramps. If you find that your cramps start two days before your period and are really bad for three to four days, taking ibuprofen in that time period can help prevent cramps from getting severe, she says.
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Extra Virgin Olive Oil
Results from animal studies indicate that the health-promoting compounds in extra virgin olive oil may also help reduce cramps.
Extra virgin olive oil retains more nutrients and antioxidants than processed olive oils, so its typically the best option.
Animal studies are an important tool in scientific discovery, but the results arent always the same for humans.
At the moment, there arent any studies involving humans that back up the claims that extra virgin olive oil can help reduce period pain.
However, extra virgin olive oil can be part of a healthy, varied diet, which is great for your overall health.
How To Make Stomach Cramps To Go Away At Home
There are numerous ingredients that you can find in your own home or that you can purchase from a local store to alleviate even the most severe abdominal cramps. Just by eating certain foods, you can say goodbye to gas, running muscle cramps, nausea, bloating, ovulation pain, hurtful bowel movement, abdominal cramps during pregnancy, and more.
How?- you ask. We are more than happy to share the amazing tips and tricks with you, through these 12 home remedies for abdominal cramps. Before you run out to the pharmacy, stop and check out our recommendations below and, after you read this article, you can also take a look at our list of superfoods for improving digestion for extra support.
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Improving Your Diet May Alleviate Period Cramps
When researchers put 33 women with dysmenorrhea on a low-fat vegetarian diet, they found it eased their cramps, according to research published in Obstetrics and Gynecology.
Start by swapping out less healthy fats like the saturated fats found in animal products for healthier ones like unsaturated fats found in olive oil, suggests the American Heart Association. Overall, try to make the fats you eat better quality, such as those found in fish or nuts, the organization suggests. Examples of meals not overly reliant on fats can be found in the healthy eating plate guide from the Harvard T.H. Chan School of Public Health.
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Keep Asking Questions Until You Get The Answer You Need
The Medical Experts are all here to answer your questions online or with a phone call.
It fights the fatigue associated with the premenstrual syndrome too. Moreover, it makes irregular period regular. So if you want to reduce the cramps, please follow these steps here:
- Cut a small piece of ginger
- Put it in a cup of water and then boil it for about 5 minutes
- After boiling, strain it
- Add some honey or lemon juice if you want
- Drink this tea three times a day during the menstrual period
You also add ginger in your meals when you cook or suck the ginger candies on when cramps attack you.
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/11it Is Not Okay To Tolerate The Pain Without Doing Anything About It
While we all think it to be common to experience menstrual cramps, it is actually not okay to tolerate the pain without doing anything about it. Many women bury their pain under responsibilities and chores and move on in their daily work every month despite having the bone-breaking pain.
Menstrual cramps are common. Along with cramps several women experience nausea, vomiting, headaches, and diarrhea during menstruation.
Sometimes these pain are tolerable and do not affect the individual much, or may be because the person gets used to the pain over several months, some other times the pain shoots up to a higher level.
It gets difficult to carry out normal activities during menstruation days when one is experiencing severe cramps.
There are several home remedies that can actually help get immediate relief from menstrual cramps:
Fennel Seeds Home Remedy For Stomach Pain
If you want to get rid of low abdominal cramping and ease digestion, sometimes gnawing on fennel seeds does the trick. Before we get into details, we want to clearly state that this home remedy is not recommended for pregnant women. If you are not carrying a baby, you can take one teaspoon of fennel seeds and chew them after you eat dinner. You also have the option of taking fennel supplements, but really the easiest way to get rid of a cramp is by munching on raw fennel.
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Toast Simple Home Remedy For Stomach Pain
Toast is an easy way to combat abdominal cramps without needing to leave the house . The trick with this home remedy is that you actually let the toast burn, as the charcoal result is effective for your cramps. If you feel like you drank just a bit too much last night and your stomach hurts, you can munch on some burned toast to get back on your feet.
Start Hormonal Birth Control
Birth control can stop period pain if cramps are caused by a hormone imbalance. Balancing your levels of estrogen and progesterone helps thin the uterine lining so it sheds more easily. Hormonal birth control also regulates the length and frequency of your period. Some forms of birth control can completely alleviate period cramps by stopping your period altogether. Talk to your OB-GYN about birth control options, including the pill, birth control shot or hormonal IUD. Then, youll be able to choose the type of birth control that works best for you.
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Things That May Help With Period Cramps
Dealing with menstrual cramps every month can be as frustrating as it is painful. The good news is there are many remedies that might help you relieve period cramps. Its important to remember that these techniques wont always work, especially for chronic conditions, but they can offer relief for mild to moderate period pain.
Theyre Paired With Heavy Abnormal Bleeding
If your cramping is associated with heavy, abnormal bleeding, that can also be a sign that something more serious is going on. If youre soaking through more than a pad an hour over a two-hour time period, thats abnormal bleeding, warns Dr. Levine. Thats worrisome. Thats not regular period cramps or regular period bleeding.
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Why Are Period Cramps Painful
Dysmenorrhea is thought to be caused by compounds in the body known as prostaglandins. Before menstruation starts each month, the level of prostaglandins in the lining of the uterus increases.
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Your prostaglandin level is its highest on the first day of your menstrual period, which is why menstrual pain is usually worse then. As your period progresses and the lining of the uterus is shed, your prostaglandin level decreases and pain gets better, ACOG states.
Here Are 5 Home Remedies That Can Help You Deal With Menstrual Cramps
Periods can be painful and there is absolutely no denying that. It is common for women to witness discomfort and pain during menstruation. The severity of pain, however, may vary. While some witness a dull and light pain, it is simply unbearable for others.
If you also suffer from menstrual cramps every month, you can rely on various home remedies for effective results. It is important to stay hydrated and drink water as it helps deal with bloating. But thats not all. Here are 5 remedies that can help you have painless periods:
YOGA TO THE RESCUE
Yoga can also help you deal with menstrual cramps. There are several asanas that you can perform during menstruation thatll help relieve the pain. Goumukhasana, Bhujangasana and Janu Sirsasana are some such asanas that you can try to ease the pain.
SOAKED RAISINS AND KESAR
This is one of the most effective home remedies to relieve menstrual cramps. You just need to soak 3-4 raisins and have it first thing in the morning with some kesar . It is a remedy suggested by celebrity nutritionist Rujuta Diwekar.
Eating a banana has ample health benefits, but did you know it can also help you deal with period pain? Bananas are rich in Vitamin B6 and potassium and help deal with bloating and cramps.
HOT WATER BOTTLE
The application of heat also helps significantly reduce the pain. You can use a heating pad, warm towel, or your go-to hot water bottle to get some relief. Taking a hot water bath can also help.
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Causes Of Period Pain
Period pain happens when the muscular wall of the womb tightens . Mild contractions continually occur in your womb, but they’re usually so mild that most women cannot feel them.
During your period, the wall of the womb starts to contract more vigorously to help the womb lining shed as part of your period.
When the wall of the womb contracts, it compresses the blood vessels lining your womb. This temporarily cuts off the blood supply and oxygen supply to your womb. Without oxygen, the tissues in your womb release chemicals that trigger pain.
While your body is releasing these pain-triggering chemicals, it’s also producing other chemicals called prostaglandins. These encourage the womb muscles to contract more, further increasing the level of pain.
It’s not known why some women have more period pain than others. It may be that some women have a build-up of prostaglandins, which means they experience stronger contractions.