What To Do If You Have Period Cramps

Finally Cut Yourself Some Slack


It can be hard to make changes to your diet. And being heart-healthy doesnt mean that you can never eat a hamburger, a piece of pizza or a chocolate sundae. It just means you shouldnt eat them every day or even every week.

When you eat not-so-great food, the FDA recommends dietary tradeoffs. So, if you eat a breakfast thats high in saturated fat, choose foods that are lower in saturated fats throughout the rest of the day. Its all about balance and finding a healthy diet you can stick with.

And if you have a bad food day, tell yourself its okay and move on. You can do better tomorrow.

Symptom Relief For Painful Periods

Apply heat on the belly or lower back

Helps relax muscles.

Relax with rest, warm baths or meditating

Relieves stress.

Acupuncture, or discuss taking fish oils and magnesium with a qualified naturopath.

Pain relief: ibuprofen, naproxen or diclofenac

Take period pain medications at the onset of pain, and take regularly during the days you normally have pain. All these medications can cause stomach irritation, so they are best taken with food. Discuss the pros and cons of using them with your doctor.

The oral contraceptive pill

Ask your doctor about:

Massaging With Essential Oils

Massage therapy for about 20 minutes can help.

Massage therapy for menstruation involves pressing specific points while the therapists hands move around your abdomen, side, and back.

Adding essential oils for an aromatherapy style of massage may have additional benefits.

You can buy a scented massage oil with similar ingredients or make your own.

You should always dilute your essential oil with a carrier oil. Examples include vegetable or nut oils, such as grapeseed or sweet almond oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.

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Reason For Painful Cramps: Cervical Stenosis

The cervix is located between the uterus and the vaginal canal it opens into the vaginal canal. Cervical stenosis is a condition where the cervix is really narrow and blocks the passage between the uterus and the vaginal canal. It is a genetic condition or it may develop later as a result of other conditions or procedures.

Cervical stenosis causes cramps because the blood finds it hard to pass through and causes painful pressure in the uterus, so it results in lots of cramps.

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Milk And Other Dairy Products

Try These 7 Home Remedies For Period Cramps Relief

Milk and other dairy products can generally be healthy options. However, during your period, your body is particularly susceptible to inflammation. The saturated fats in dairy products can trigger inflammation, which can worsen your menstrual pain.

Nevertheless, the calcium in dairy products can help cramps by controlling your muscles nerve activity. Calcium deficiencies can increase muscle spasms. Depending on your needs, it might be a good idea to consume dairy products in moderation.

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What Can I Do For Cramps

If cramps bother you, you can:

  • Take a pain reliever. Talk to your mom or dad or your doctor about which medicine is best for you. They can help you figure out how much to take and how often.
  • Exercise! Being physically active can ease cramps, probably because exercise releases endorphins, which are chemicals in the body that make you feel good.
  • Get warm. Try placing a warm water bottle, warm heating pad, or warm compress on your belly or take a warm bath.

If these tips dont help, talk to your parent or your doctor about other treatments.

How Much Period Pain Is Normal And What Should You Do If Your Cramps Suddenly Get Worse

Remember, everyones cycle is different, so what might be normal for you might not be normal for someone else. The bottom line is, period cramps shouldnt significantly affect your day-to-day life.

Keeping track of your symptoms with a period tracking app like Flo can be really useful for making sense of your cycle. You can also have your history of symptoms at-hand when you speak to your doctor or health care professional.

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Get A Relaxing Massage

You can massage the lower abdomen at least two times a day. Use essential oils like those of lavender for this task.

When you massage the area, any potential inflammation diminishes. Moreover, the fragrance of these oils instills the sensation of feeling good and fresh in your mind.

The muscles that become sore and stressed due to repeated spasmodic contractions get relieved when massaged.

When you are at home and have plenty of time at hand, then you can reach out for this technique.

Insertion Of A Copper Iud Can Cause Cramps

What are period cramps and how to deal with them?

An IUD is a T-shaped device that is inserted into the uterus by your doctor. This device is used to prevent pregnancy.

One of the types of these devices is the cooper IUD device that is plastic wrapped in coiled copper. Once inserted, this type of device needs to be replaced every 10 years. The cooper IUD is releasing copper into the uterus, creating an inflammatory response and less friendly environment for the sperms. Cooper IUDs are characterized by heavy bleeding that causes intense cramps in the first six months after insertion.

If you are experiencing symptoms like fever, vomiting, abdominal or pelvic pain, bloody stools you should seek medical help.

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The Most Common Causes Of Menstruation Cramps Before Period

Besides basic PMS cramping, there are all sorts of reasons you might end up feeling stomach cramps before periods. These conditions can range from reproductive problems to pregnancy. Some of them are quick and easy to treat while others may require more extensive care.

In some cases, the pain in your abdomen might be unrelated to your menstrual cycle. If you have a urinary tract infection or bladder infection, you may be feeling cramp-like pain in your lower abdomen. With UTIs, you tend to also have a fever and pain when urinating. Cramping sensations can also be caused by constipation, stomach flu, and food poisoning. In these cases, your cramping is usually accompanied by strange bowel movements and possibly vomiting.

Another potential cause of stomach cramps before periods is an ovarian cyst. Ovaries grow cyst-like structures every month when releasing an egg. However, the cyst sometimes sticks around after ovulation. It can grow larger and eventually cause pelvic pain and abdominal bloating. Growths can also develop on the uterine wall. Called fibroids, these are associated with cramping, heavy bleeding, and pelvic pain.

You may be able to identify these other conditions just by learning about their symptoms. However, many types of reproductive disorders have very subtle symptoms. You will typically need help from a female or male gynecologist South Florida to get a diagnosis.

The 7 Best Ways To Deal With Cramps

Here are pro tips from doctors on how to deal with the monthly menace.

Period symptoms vary from woman to woman, but cramps is a classic harbinger of that special monthly time. While some luckier ladies might just feel an achiness or slight tension in their backs or abdomen at the onset of their periods, other women can get menstrual cramps so bad their lives are disrupted by the pain.

Menstrual cramps closer to the time of your bleeding, and during, is because of a rise in a hormone-like chemical called prostaglandins, says Ja Hyun Shin, MD, an assistant professor at the Department of Womens Health and Obstetrics & Gynecology at Albert Einstein College of Medicine and the director of the Pelvic Pain Clinic at Montefiore Health System in Bronx, New York. This substance causes a contraction type of pain because it is doing exactly that helping to contract and squeeze out your uterine lining which is your menstrual bleeding.

Since your uterus is essentially one large, pear-shaped muscle, those pangs can radiate through the entire lower back and belly area, explains Sherry A. Ross, MD, a womens health expert in Santa Monica, California and the author of She-ology: The Definitive Guide to Womens Intimate Health. Period.

NSAIDs , which you can find by the names Aleve, Motrin, Advil, Tylenol, or Ibuprofen, should help with the discomfort.

Drink plenty of H2O and cut back on alcohol and caffeine, Shin adds, which can dehydrate your cells.

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Know The Daily Values For A Heart Smart Diet

Try to focus on heart-healthy numbers for the following:

  • Dietary fiber: Eat 25-30 grams of dietary fiber each day.
  • Sugar: Limit the amount of added sugar you eat or drink.
  • Salt : Limit to 1,500-2,000 milligrams each day.
  • Fats: Aim for no trans fats and less than 13 grams of saturated fat each day. Theres no exact limit for the healthier monounsaturated and polyunsaturated fats. Just remember, all fats are high in calories so dont eat too much.

Pack Some Oats Into Your Breakfast Or Snacks

Get fast relief from menstrual cramps with these 7 at

Oats are delicious and nutritious whether you enjoy them as oatmeal, in cookie form, or in a healthy batch of homemade granola.

Not only are they full of fiber which helps you feel full for longer after eating but they’re also a good source of zinc and magnesium. Magnesium can reduce cramps by relaxing blood vessels and also helps regulate serotonin, a chemical in your brain related to mental health.

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Drink More Water During Your Period Cramps

Drinking enough water during your period can help to prevent the body from getting dehydrated. Water intake can help to regulate proper functioning of the body cells. Lack of enough water in the body system can dispose women to physical and mental stress and improper functioning.

It is advisable to drink enough water at all times to keep your body active. But how much water is enough?

The Institute of Medicine recommends 9 cup of fluid total per day for women. The reduction in the amount of estrogen and progesterone can cause retention of water in the body. Drinking enough water can help to flush your system and keep you hydrated always.

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 its 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.

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Follow Proper Diet Plan

Every woman during her periods has a craving for food that she loves. The food you generally crave for is mostly sweet or fried. You can have them because it is important to stay happy during the periods.

But unfortunately, these stuff cannot help to diminish your pain as such. These instead have a poor physiological performance to relieve period cramps.

During periods, there is high level of inflammation and the internal genitals remain pliable and vulnerable to infection. With a proper diet plan, you can efficiently combat these.

While you are outside home, you really cant do much with diet. But when you are at home, diet is perhaps the best option to reach out to when it comes to combating pain.

You can try out multiple eatables and drinks that have proven scientific results for the reduction of period cramps.

Omega 3 fatty acid is extremely good. Omega 3 fatty acids counteract the effects of prostaglandins and prevent its excessive release. Prostaglandins is the ultimate inflammatory substance of the body.

Hence, omega 3 fatty acid reduces the inflammation and the subsequent pain of periods.

Beans, almonds, dark leafy vegetables, and marine fishes contain plenty of omega 3 fatty acids. So, you can include these in your diet.

You can have plenty of spinach, beet roots as well. All these green leafy vegetables contain plenty of magnesium and vitamin B6 that help to keep away the nausea feeling.

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12 Hacks to AVOID Period Cramps (you NEED to know this!) | Just Sharon

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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.

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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How Long Period Pain Lasts

Period pain usually starts when your bleeding begins, although some women have pain several days before the start of their period.

The pain usually lasts 48 to 72 hours, although it can last longer. It’s usually at its worst when your bleeding is heaviest.

Young girls often have period pain when they begin getting periods. Read more about starting periods.

Period pain that does not have an underlying cause tends to improve as a woman gets older. Many women also notice an improvement after they’ve had children.

Curl Up With A Heating Pad To Ease Period Cramps

Periods During a Pandemic: How to Relieve Cramps at Home

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 TheJournal of Physiotherapy also found that heat significantly lessened a womans period pain.

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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:

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