Tame Chronic Sleep Problems
Practice Good Sleep Hygiene
Sleep quality has an effect on menstrual symptoms and many health conditions. In one study, women who had insomnia reported more severe dysmenorrhea and more interference with daily activities due to symptoms compared to women who did not have insomnia. Practice good sleep hygiene to keep painful menstruation symptoms at bay. This involves going to bed at about the same time every night. Establish and stick to a nightly routine to give your body the signal that it’s time for sleep. The routine may involve things like listening to soothing music, enjoying a cup of tea, or taking a warm bath. Getting adequate sleep to promote overall health will help you manage monthly symptoms associated with your menstrual cycle.
More Sleep Tips
Avoid TV, your smartphone, computer, and other screens before bed to help you wind down. You may feel more comfortable sleeping in different positions during your period. Pay extra attention to sleep hygiene in the days leading up to your period.
Natural Remedies For Menstrual Cramps
Women typically experience menstrual cramps, known in medical terms as dysmenorrhea, immediately before and after their periods. These cramps are characterized by throbbing pains in the area of the lower abdomen, as well as the pelvis, lower back, groin, and thighs, although the severity of them can differ significantly from woman to woman.
Some women might consider the pain moderate, even irritating, while others could find the cramps severe enough to put a serious crimp in their daily activities for several days, even debilitating enough to put them on the bed or sofa for extended periods. The throbbing pain isnt necessarily the only symptom, either others can include nausea, loose stools, headache, and/or dizziness, per besthealth.guide.
When To Seek Medical Care For Menstrual Cramps
Most women have significant improvement with natural and home remedies . However, a woman should call her health-care professional if she experiences any of the following:
- Menstrual cramps that continue to be painful for longer than usual
- The pain is suddenly worse or different from what you may have previously experienced
- Bleeding is excessive, and requires using more than one pad or tampon per hour
- Signs of infection, such as fever, chills, and body aches, occur during your period
- Menstrual cramps began for the first time in a woman older than 25 years of age.
- You suspects you may be pregnant.
A healthcare professional can help manage most symptoms. However, a woman should go to a hospital’s emergency department if any of the following problems occur:
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Increase Your Vitamin D Intake
Researchers discovered a previously unknown link between severe menstrual cramps and Vitamin D. When present in high doses in the body, this vitamin reduces pain significantly. The studies they performed on a group of Italian women show how the pain levels decreased a staggering 41% for those who were given Vitamin D.
You can find this natural ally in foods such as tuna, mackerel, and salmon, as far as fish are concerned, dairy products, orange juice, soy milk, liver, egg yolks, and cereals. You can also introduce it fast into your diet via supplements.
Acupuncture May Help By Relaxing The Nervous System
Acupuncture can help relieve cramps, says Jeannie Bianchi, a licensed acupuncturist in San Francisco. This ancient Asian healing method is thought to relax the nervous system, allow more blood to flow to internal organs, and quell inflammation, Bianchi says.
In a review published in April 2016 in the CochraneDatabase of Systematic Reviews experts looked at 42 studies that observed the effects of acupuncture on period cramps. Each compared acupuncture with no treatment, conventional treatment , or a sham acupuncture procedure. Many of the studies found that the acupuncture group had less period pain and no side effects. The researchers emphasize, however, that the quality of all of the studies was poor.
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Ginger For Menstrual Cramps
Ginger is a commonly used herb in Chinese Medicine because of its ability to warm and expel cold in the body. It can help the body kick the common cold as well as soothe the stomach when theres nausea. Its also good for seafood poisoning, which is why it is commonly served with sushi!
Ginger is anti-inflammatory: it blocks excess prostaglandin formation . Prostaglandins help the uterus contract during menstruation and shed its lining. Excessive prostaglandins have been linked to menstrual cramps and severe pain. Ginger can help reduce this!
Because of its warming properties, I have found ginger to be particularly effective in cases where the persons cramps tend to feel better with a heating pad.
Because of its soothing effect on digestion, it can also be very helpful if you tend to get bloating, loose stools, and nausea around your period.
Ginger has been shown to be as effective as mefenamic acid and ibuprofen in relieving menstrual pain
750 mg 2000 mg of Ginger powder during the first 3-4 days of the menstrual cycle has been shown to be effective for menstrual pain
Reasons Why You Experience Cramps Without Periods
Here are nine reasons why you may have cramps while not on your period. Read ahead to know more.
Menstrual period, commonly known as a period, is the shedding of a woman’s uterine lining which is the endometrium. The endometrial tissue flow down through your cervix and vagina in form of blood for around 3-6 days straight every month. This release grows the possibilities and stances of getting pregnant. However, all through pregnancy menstrual cycle does not occur. Periods are a natural, healthy part of a girl’s life right after she hits puberty which happens around the age of 12.
It is true that periods alleviate many symptoms such as:
However, sometimes it is seen that women suffer from cramps even when they are not down with periods or are mere close to their menstrual cycle. It is not a no show, rather it is the body’s way to elucidate a few happening within the system.
Cramps are nothing but severe and uncomfortable pain in the lower-belly. This often times comes with periods. But cramps can show up outside of your period, too and many of us have even faced it.
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A Period Thats Suddenly Very Heavy One Month
The signs and symptoms of an ectopic pregnancy may be confused with a heavy menstrual period.
This type of pregnancy develops outside your uterus and isnt sustainable. It can cause severe health issues, including heavy bleeding and severe cramping. Left untreated, an ectopic pregnancy is life threatening.
During and surrounding a miscarriage, heavy bleeding is common and may be mistaken for a very heavy period.
Non-hormonal intrauterine device
of a non-hormonal IUD. After a few months with your IUD, you may find that bleeding becomes less severe.
Blood thinners can lead to blood flow problems and heavier menstrual flow.
How To Relieve Period Cramping With Peppermint Essential Oil
Essential oils are potent plant extracts that are being widely used in aroma therapy to treat various conditions. These are also quite effective in relieving menstrual cramps. Of these, you can try peppermint essential oil which is one of the best natural remedies for easing the pain.
How to use?
- Rub a few drops of peppermint essential oil in your palms and inhale it
- Alternatively, you can inhale it directly from the bottle
Benefits of Peppermint Essential Oil
Peppermint essential oil flushes you with the necessary energy required to be at your best even during your period. Its soothing fragrance calms you down, boost your mood and provides instant energy to manage your routine tasks.
Peppermint Essential oil is highly potent and has a strong aroma that can cause headaches or nausea. If you are not able to tolerate its strong smell then dilute it with a carrier oil.
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What I Can Do To Relieve Pms
Many of the things that help ease cramps can also help with PMS. Here are some different ways to relieve PMS symptoms:
Take over-the-counter pain medicine like ibuprofen , naproxen , or acetaminophen . 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.
Do aerobic exercise, like walking, running, riding a bike, swimming, or any activity that gets your heart rate up. Regular exercise is ideal.
Do breathing exercises, meditation, or yoga.
Get plenty of rest. Sleeping regularly every night can help with stress, mood changes, and feeling tired or fatigued.
Eat healthy foods like fruits, veggies , whole grains, and yogurt.
Limit fat, salt, sugar, caffeine, and alcohol.
Make sure you get enough vitamins in your diet, or take vitamin supplements. If you dont get enough calcium, take a supplement of 1200 mg of calcium daily. Magnesium and Vitamin E might also help.
Use hormonal birth control . Your doctor can help you find a birth control method that can help with PMS.
Head East For Answers
Some of our experts are particularly well-versed in Eastern medicine, like Claudia Welch, the author of “Balance Hormones Balance Your Life” and the “Art of Medicine.”
In Eastern medicine, we can consider that one of the primary causes of menstrual cramps is what we call, “stagnation” in the uterus, she explains. Many of the root causes of stagnation are things that we have already addressed, such as diet or over-consumption of caffeine. But you can also help with stagnation by taking blood moving herbs, according to Welch. These herbs can be prescribed by an Eastern or Chinese doctor.
Roos also ascribes to these elements of Eastern medicine and cites the Emotional Freedom Technique as a possible solution. EFT is helpful for all types of physical discomfort, including menstrual cramps, in part because it helps balance natural rhythms and flows in the body and move blocked energy, she says. The experience of pain is never just physical no matter if the catalyst is clearly a physical condition. EFT helps identify the emotions and stories that release emotional energy and enables a new, more-serving story.
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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.
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.
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Herbs To Relieve Menstrual Cramps
Menstrual cramps are the result of contractions of the uterus, causing aches, pain, throbbing, and spasms in the pelvic area and lower abdomen. The cramps are thought to be caused by the build-up of hormones called prostaglandins during the early part of the menstrual cycle.
Menstrual cramps are often treated with over-the-counter pain relievers like Tylenol , Advil , or Aleve . Other people find relief by placing a heating pad or hot water bottle on the lower tummy or taking a warm bath. While useful, these treatments work better for some people than for others.
This article explores some of the natural remedies that people may try to treat menstrual cramps as well as what the current research says.
Fructus Gardenia For Menstrual Cramps
Fructus gardenia is a cooling herb that clears heat from the body.
It can help with symptoms caused by heat irritation such as poor sleep, irritability, anger, feeling hot, stuffy sensation in the chest, etc.
Hepatoprotective: protects the liver
Central Nervous System suppressant: sedative, calming
I find this herb especially useful in cases where the individual presents with a lot of heat around their periods. This type of person will have insomnia, anxiety, acne, anger, headaches, and feel hot a few days before and during their periods.
This means that Gardenia can help the person sleep better, feel less anxious, have better skin, and feel much less moody.
Gardenia can help reduce anxiety as part of its role in the Chinese Herbal formula Xiao Yao San
Genipin, a constituent of Gardenia, can significantly prostaglandin production and reduce inflammation
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Conditions That Can Worsen Menstrual Cramps
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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