Almost every physical pain endured by human beings has an intensity, underlying causes, and a remedy to cure it. We all wish not to bear the physical pain time and again for the discomfort it brings up. But there comes one type of pain, the Period Pain, which every menstruating woman endures every month. It is a pain that a woman shall continue to bear with some intensity till she is menstruating.
The period pain varies significantly from woman to woman. Its intensity ranges from minor to no discomfort during their menstrual periods. However, almost all women do experience some degree of menstrual discomfort or cramps, which is a common symptom of menstruation. You may be a few of the lucky women who experience just about no period cramps/pain and run your day smoothly and happily. Well great is the case for you then. For the rest of the women fraternity who bear period pain/cramps to some intensity, we bring 10 Tips for Menstrual or Period Pain Relief.
How Can I Get Rid Of Period Cramps?
Well, we all women have once indeed pondered over ‘how I can get rid of period cramps’ or ‘how to stop period cramps altogether’? While it may not be possible to eliminate period cramps, some simple and effective strategies and remedies can help manage and reduce the discomfort. These strategies and therapies have their foundation in well-researched scientific studies, which allow women to gain more confidence.
Heat Therapy
- The best tip is to apply a heating pad or hot water bottle to your lower abdomen. Heating pads from Express Heat Therapy are 100% safe to use on the lower abdomen or wherever you are experiencing those period cramps. The persistent heat shall help relax the uterine muscles and alleviate cramps.
- Reference: A study published in the Journal of Pediatric and Adolescent Gynecology found that heat therapy was effective in reducing menstrual pain. Heating pads continue to be more effective for a longer time than over-the-counter pills. (Source: Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life,” J Pediatr Adolesc Gynecol, 2018.)
Exercise
- It may come as a surprise, but engaging in any physical activity, such as walking, cardio, or yoga, which you enjoy mostly, can help you ease the pain of period cramps. Studies done in this regard show that exercise releases endorphins, which are natural pain relievers. You can even go for even slightly challenging exercises like strength training exercises if you have what it takes to do it.
- Reference: A study published in the Journal of Obstetrics and Gynaecology Research found that exercise can reduce the severity of menstrual pain. Even physical activity has shown more benefits than using painkillers. (Source: “The effects of exercise on primary dysmenorrhea,” J Obstet Gynaecol Res, 2015.)
Related: Heating Pad for Menstrual Cramps: Do They Work?
Go For Magnesium Supplementation
Studies show that increasing the intake of magnesium to not more than 400 gms a day may help in relief from period pain. Ongoing studies show that magnesium may help in reducing period cramps through several mechanisms:
- Magnesium is known to have muscle-relaxant properties.
- Magnesium also has anti-inflammatory properties and helps to relieve period pain.
- Magnesium is involved in hormone regulation, which may help reduce the severity of cramps.
Hydrate Yourself Well
Well, keeping yourself hydrated is a must for overall good health. Its importance increases more as it helps to maintain healthy blood circulation. Good blood flow to the pelvic area can help reduce the intensity of period cramps. A good blood flow ensures that the oxygen and nutrients are efficiently delivered to the uterine muscles.
Prioritize Relaxation
As they say, it is all in the mind. So, one of the valuable tips to ease the period of pain is to calm the mind with relaxation methods such as deep breathing, meditation, or progressive muscle relaxation. These techniques help to reduce muscle stress and muscle tension. These relaxation techniques have become a part of the treatment of various ailments for their proven results in improved pain management, as seen in multiple studies.
Improve Your Dietary Habits
Bite that apple and binge on salads as studies show that women on the Mediterranean diet experience fewer menstrual cramps, as found by a 2020 Spanish study in “Nutrients.” The study particularly noted that those consuming less than two fruits daily were more likely to have menstrual pain.
A study in “Obstetrics and Gynecology” observed that a low-fat vegetarian diet could alleviate menstrual cramps and improve heart health.
The American Heart Association also recommends replacing less healthy fats, like saturated fats in animal products, with healthier options like olive oil to enhance overall health and potentially reduce menstrual discomfort.
May Opt For The Safest Painkillers
Nonsteroidal Anti-Inflammatory Drugs, NSAIDs, like ibuprofen and naproxen, work safely by actually reducing the production of prostaglandins. It is a chemical that triggers muscle contractions, pain, and inflammation in the uterus. These medications are widely recommended for immediate pain relief. Please do not make them your habit or an easy resort to handle period pain, but consider them as a last resort after consulting your doctor.
The “Cochrane Database of Systematic Reviews” highlights the effectiveness of NSAIDs in providing more significant pain relief compared to placebo.
Sip Into The Warmth Of Herbal Teas
Certain herbal teas, like chamomile, ginger, and peppermint, are known for their natural anti-inflammatory and antispasmodic properties. By antispasmodic properties, it is meant to relax the muscles and reduce involuntary muscle contractions. This relaxation leads to a decrease in pain and discomfort, provides relief from menstrual cramps and helps in relaxing the body.
Try Self Techniques Of Acupressure
Traditional Chinese medicine practices acupressure and acupuncture (done by a trained professional) can be effective in relieving menstrual pain. Acupuncture and acupressure are believed to restore balance and flow of energy in the body, which can help in alleviating pain and discomfort. We are with these techniques being so physically and mentally relaxing, you are bound to experience immense relief with any of these techniques.
Essential Oils and Aromatherapy:
Using high-quality essential oils like lavender, clary sage, or rose through massage or aromatherapy can help reduce menstrual cramps. These oils have properties that can relax muscles and soothe pain. Follow these steps for aromatherapy:
- Mix a few drops of essential oils like lavender, clary sage, or peppermint with a carrier oil (like coconut or jojoba oil).
- Gently massage this mixture onto your lower abdomen or back to help ease cramps.
- Alternatively, use a diffuser to release the oil’s fragrance into your room for a calming effect.
Remember always to dilute essential oils and conduct a patch test first to avoid skin irritation.
