Up The Magnesium In Your Diet
Dietary magnesium seems to help ease the pain of cramps, says DeJarra Sims, ND, a faculty member at Bastyr University in San Diego and the author of Your Healthiest Life Now.
Magnesium is found in many foods, including almonds, black beans, spinach, yogurt, and peanut butter.
If you want to take a magnesium supplement, Dr. Sims suggests speaking with your doctor, since the dose you need depends on the severity of your cramps along with other factors.
Dial Back Your Stress Level
Stress may affect the severity and duration of period pain, according to a 2010 Journal of Womens Health study. When participants experienced high levels of stress in a given month, they were more likely to report more menstrual symptoms during their next cycle, compared to months when they had less stress. For women who had two consecutive high-stress months, there seemed to be a cumulative effect: The number of women reporting 8 or more symptoms nearly doubled between the first and second cycle, from 27% to 50%.
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Study co-author Audra Gollenberg, PhD, now an associate professor of public health at Shenandoah University, recommends making time on the regular for self-care and stress-busting activities, from meditation to outings with friends. Stress has been shown to affect reproductive hormones, so it makes sense that it could affect your period, too, she says. Stress reduction is very individual, but anything that helps you handle stressful situations may help reduce discomfort at this time of the month.”
Hot Water Bottle Therapy
Heat or steam provided to the area of uterus results as more blood circulation and less pain. It relaxes all the muscles and calm down the body from the cramps and uneasiness. It is the easiest remedies to use on how to get rid of period cramps. It reduces the chemicals in the body which causes menstrual pain.
If you cannot use the hot bottle then eating something hot liquid can also work on this. You can have the hot soups and herbal teas instead of the hot bottle massage. This can also relaxes the muscles of your uterus to help in the reduction of the pain.
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Yoga Or Some Light Exercise
This can sound a bit absurd to you that how can you prefer the exercise in periods. But trust me, some light exercise or yoga can do wonders on the problem of how to get rid of period cramps. Some light workout session can be really helpful in circulating blood in your body to make you feel relieved from the menstrual cramps.
Walking is one of these exercises. This helps in increasing the circulation of blood in your body which helps in the relaxation of the veins and nerves. It improves the blood flow in pelvic area which is more prone to the cramps and pain.
How To Get Rid Of Menstrual Cramps: Heres A Mnemonic
Heres an easy way to remember how to get rid of menstrual cramps without medicine: Rub, steam, exercise, supplement and juice or eat them out.
Its six major solutions. You rub em out, steam em out, exercise em out, supplement em out with herbs, vitamins, minerals or period vitamin, and juice or eat em out. You do these quickly, naturally, and without any harm to your body at all.
Theyre all at home ways to alleviate menstrual cramps, and you live your life again when on your period, never again asking what is the best way to get rid of menstrual cramps.
Lets go through these tips to relieve them right now.
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Why Do You Get Period Cramps
Period cramps come down to hormone like substance, prostaglandins. Prostaglandins are involved in pain and inflammation and trigger the uterus to contract. You can read more about the evil prostaglandins here.
This contraction causes the lining to shred. If you have a high level of these hormone like substances then you are more likely to face more painful period cramps. Some months my levels of these hormone like beasts must be off the charts!!
Pop A Safe Painkiller To Cut The Inflammation
Moderate use of nonsteroidal anti-inflammatory medication like ibuprofen or naproxen is one of the best ways to curb period pain, Thielen says. This is because NSAIDs reduce the amount of prostaglandins in the body. For this reason, taking a pill just before you get your period can keep the level of pain-causing prostaglandins from rising, she says.
As with any medicine, you should first check with your doctor to be sure NSAIDs are a good choice for you, especially if you have a history of bleeding or stomach or kidney issues.
If the NSAIDs you buy in the store dont offer enough relief, your doctor might prescribe an NSAID with more potency. Some women need up to 800 milligrams three times a day for cramps. Youd have to take a lot of over-the-counter pills to equal that, Thielen says.
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Try Acupuncture And Acupressure
Both acupuncture and acupressure are traditional Chinese practices for pain relief. In acupuncture, tiny needles are used in specific body points.
Acupuncture is of different types: manual, warm acupuncture, electro-acupuncture, and auricular acupuncture.
As this study informs, a randomized controlled trial has shown the efficacy of pain reduction using electro-acupuncture.
It also indicates that manual and warm acupuncture performed better than NSAIDs in providing menstrual cramps relief.
Auricular acupressure is a noninvasive complementary pain relief therapy that alleviates menstrual pain and distress as per this study.
How To Get Rid Of Stomach Cramps From Period With The 4 Yoga Pose Sequence
Okay, I tried, but I couldnt refrain from suggesting exercise as well. This remedy includes four yoga poses that help to alleviate the pains associated with menstrual cramps.
Some favorite cramp-busting yoga poses include:
Downward Facing Dog
The downward-facing dog is performed in a standing position. While in this standing posture, the hands are placed on the thighs and then the individual bends forward to bring the head towards the knees. Then in one movement, the palms are brought to the floor slightly in front of the feet.
The left leg is then brought back while the right leg is bent. The right leg is later brought back. The feet should be adjusted and the bottom brought up while the back is put in a sloping position.
This is the best yoga pose if you are searching how to get rid of cramps in your legs
The Camel pose is performed by slowly bringing both knees to the floor while keeping the palms in a flat position on the floor. The back is then straightened and the hands placed on the upper thighs. The left arm is then brought back until it touches the ankle. The right arm is also brought back until it touches the ankle. This position is then maintained for a few minutes.
The bridge pose involves sitting down on the legs. The left leg is then put in front of the individual followed by the right. The back is then placed on the floor and the knees bend while keeping the feet in a flat position on the floor.
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How To Stop Period Cramps
Dealing with cramps every month can be as frustrating as it is painful. Luckily, there are a 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.
Top 5 Exercises To Get Rid Of Period Pains And Cramps
You wont have to experience the agony of menstrual cramps anymore
Menstrual cramps can be a horrible experience. Majority of the women suffers from acute cramps and pain during their periods. Sometimes the cramps become so severe that pain killers become the only solution. But, the painful periods with the agonizing cramps can be eliminated if regular exercises are practiced. There are certain exercises that can give relief to the period pain. Let us get into the details of it.
Top 5 exercises to get rid of period pains and cramps
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How To Get Rid Of Cramps In Legs
If you are thinking, how to get rid of cramps in your legs and how to get rid of stomach cramps Chamomile tea is another natural remedy thats highly recommended. However, for the best results with this therapy, chamomile flowers should be used instead of teabags.
The tea is made by boiling a pot of water and adding two teaspoonfuls of chamomile flowers into the boiling water. The water is allowed to sit for three minutes. A colander is then placed over a cup and the tea is poured in.
The other way of using heat therapy is taking a hot bath. Although, candles and bubbles are not essential in order to get the desired benefits. They will help to relax you, as well as relax the muscles that are cramping and causing you pain.
Obviously, the candles should be kept away from the towels to avoid fire accidents! And since rest is very critical to a relaxed mind& body, it goes without saying that you need to make sure that youre getting a good nights sleep as well. We can easily overlook this basic tenet if were not careful.
What Are Symptoms Of Period Cramps
Period cramps are characterized by recurrent, crampy, lower abdominal pain that occurs during a womans menstrual period. Characteristics of the pain include:
- Pain starts one to two days before or with the onset of menstrual bleeding and gradually lessens over 12 to 72 hours
- Pain is recurrent and usually occurs in all or almost all menstrual cycles
- Pain is usually crampy and intermittently intense but may be a continuous dull ache
- Pain is usually confined to the lower abdomen just above the pubic area
- The pain is usually strongest in the midline, though may also occur in some women in the back and/or thigh
- The severity of the pain ranges from mild to severe
Additional symptoms that may accompany period cramps include:
If medications do not work to alleviate the pain of menstrual cramps, other interventions include:
- Transcutaneous electrical nerve stimulation
- Empiric GnRH analog or antagonist therapy
- Laparoscopy for women who have not had adequate relief after three to six months of NSAIDs and/or hormonal contraception
- Endometrial ablation
- Hysterectomy: reserved for patients who do not wish to have more children and who do not respond to medical therapies
Behavioral counseling that teaches patients strategies to modify the way they think about their pain and efforts to modify the response to pain
- Complementary or alternative medicine
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Go On Hormonal Birth Control
Taking birth-control pills or using another form of hormonal contraception prevents ovulation, which can make a big difference for women who have endometriosis and suffer from severe cramps every month as a result.
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But even women with normal periods may notice that their cramps go away or aren’t quite so bad when they start taking hormonal birth control. Contraception can help regulate hormone levels and decrease extreme fluctuations, which can be helpful, says Dr. Worly.
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.
If youve tried all the treatments on this list and still have painful periods, or you want to know up front which option will work best for you, talk to your primary care doctor or OB-GYN. At HealthPartners and Park Nicollet, our womens health doctors can prescribe stronger treatments for menstrual cramps. A little help from a doctor might be the best way to stop dreading your periods.
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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.
Dhanurashana Or The Bow Pose
The bow pose energizes the back and abdominal muscles. Ideal for alleviating menstrual pain, the bow pose requires to be performed 4-5 hours after having the main meal.
- To start, lie on your stomach.
- Keep the feet apart.
- Folding your knees, try to hold your ankles by taking your hands backward.
- Lift your chest and take a deep breath.
- Look straight.
- Stabilize the pose by making your body look like a bow.
- Take long, deep breaths.
- Return to the starting position breathing out.
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Take Otc Pain Medseven Before Your Period Starts
Nonsteroidal anti-inflammatory drugs like ibuprofen and naproxen act by blocking prostaglandin production, and several studies have shown that they can be very effective in treating menstrual pain. All of the NSAIDs studied seem to work better than acetaminophen , according to a 2015 Cochrane Review of previous researchbut its not clear which one of the two is the best medicine for severe menstrual cramps.
Taking Motrin or Tylenol, or a combination of the two, every four to six hours can be helpful, says Dr. Worly. Sometimes it can also be helpful to start taking those medicines before your period startsso if you know its going to start on a Friday, start taking those medicines on Thursday.
Curl Up With A Heating Pad To Ease Period Cramps
The uterus is a muscle, so anything that helps relax muscles, like applying heat, can be beneficial, Thielen says.
Indeed, research published in Evidence-Based Nursing found that topically applied heat was just as effective as ibuprofen for period cramps. Over the two study days, the women used heat alone, heat plus ibuprofen, ibuprofen alone, or a placebo. The best results were in the heat plus ibuprofen group adding heat led to faster improvements.
A review published in March 2014 in The Journal of Physiotherapy also found that heat significantly lessened a womans period pain.
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