Many girls and women suffer from chronic menstrual cramps during their periods. But what awaits them? Apart from suffering from unbearable pain, try these below-mentioned home remedies that will prove very helpful in overcoming Menstruation Cramps.
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Use a hot water jug to apply heat.
To relieve the agony of menstrual cramps, apply a heat carton or hot water bottle to the affected area or take a warm bath.
Compared to placebo therapy without heat, painkillers, and no treatment, heat therapy was found beneficial for menstrual pain in 6 out of 7 articles in a 2018 review. However, the authors of the review recommend further research on heat therapy for beneficial relief of menstrual cramps.
Anti-Inflammatory Foods and Supplements
Adding certain foods and supplements to a woman’s diet during menstruation can be a good idea, as they can reduce inflammation and muscle contractions.
Some anti-inflammatory foods and supplements include:
Green leafy vegetables.
Oily fish include salmon and tuna.
- Herbal tea
- Dark chocolates
- Turmeric
- Omega 3
- Vitamin E
Exercise & Yoga
Regular exercise can help reduce the incidence and intensity of menstrual cramps. According to the study, menstrual cramps can be minimized during the first three days of your period by walking for 30 minutes daily.
It is recommended to practice yoga, which combines physical activity and meditation, in addition to stretching during your period. According to a study published in Frontiers in Pain Research in 2023, women with menstrual pain experienced significant relief from pain and stress through yoga.
Stay Hydrated
Maintaining fluid intake throughout your menstrual cycle is essential, as “dehydration will make cramps worse.” According to one study, to stay hydrated, you should drink 0.5 to 1 ounce of nonalcoholic fluid per pound of body weight each day, or more if you are moving or sweating a lot. Menstruating women should also drink 12 to 16 ounces of fluid daily.
Get a good night’s sleep.
Before and during your menstrual cycle, getting enough sleep can help your body manage pain and discomfort. According to a 2023 review published in BMC Women’s Health, lack of sleep is linked to significantly higher prostaglandin levels and more intense period pain. It also shows that maintaining a regular sleep schedule can help menstrual control.
Try pain relievers
Menstrual cramps can also be relieved with over-the-counter nonsteroidal anti-inflammatory medications (NSAIDs), such as naproxen and ibuprofen. Research suggests that you should only use NSAIDs for one to two days after your period or period pain starts.
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