Recently Pad Man movie released in India which is based on true story of a man making low cost sanitary pads. In our society, menstrual taboo is still considered as unclean and embarrassing topic to discuss. This movie aims to break this social taboo.
Many of us know that menstruation brings many physical changes in woman body. During periods, many women experience the cramps in abdomen, hips, thighs or lower back area. But any of them do not know how to get relief for menstrual cramps.
Cramps are the most irritating and troublesome part of menstrual period. Study says that period pain are more like a heart attack. In this article, we will try to review simple home remedies for menstrual cramps.
Why these cramps occur?
Going ahead, we must understand how these menstrual cramps occur. Menstrual cycle is repeated regularly after 28 days. In these 28 days, if there is no sperm to fertilize the egg, the uterus contracts to discharge its lining. Uterus then relaxes to built up lining. Hormone prostaglandin influences the process. In menstruation, prostaglandin level rises. This hormone forms in the lining of uterus.
“THREE out of FOUR women experience menstrual pains, and every ONE out of TEN women experiences severe cramps.”
Simple home remedies for Menstrual Cramps
Cramps happen for the first time a year or two once a girl gets her first period. Cramps are similar to labor pains. With age, cramps become less painful. Some home remedies will certainly help to provide relief.
1. Diet and supplements
Changing your diet helps to assist in reducing pain. Hence, below mentioned food is highly recommended;
- Low fat diet
- High omega-3 containing food.
- High magnesium diet
- Try Fish oil supplements
- Calcium-rich foods (Almonds, kale, broccoli, oats, spinach and beans)
- Dairy products like yogurt and milk and juices are also rich sources of the mineral.
- Increase the intake of all types of vitamins.
- Plant based diet
- High fiber food
In addition to right diet, there are certain foods to be avoided. Caffeinated and aerated drinks like soda and energy drinks must be avoided as they would worsen the condition and can cause irritation in the intestine. Tobacco chewing and alcohol consumption is strictly prohibited.
Try to skip refined foods including high glycemic food, bread, pasta and pizza. Avoid fried and packaged snacks like french fries, cookies, vapors. All of these things increase inflammation and leads to discomfort.
Perform regular and mild exercise for 30 minutes daily as it would increase the blood circulation to the pelvic area and can reduce the menstruation pain. Try to stretch the arms and legs during menstruation period to ease out the pain.
Yoga and meditation may ease the pain. Savasana, forward fold, Knee-to-chest pose, Supine twist, etc are the various positions you can use for stretching.
3. Applying the Heat
Heat helps muscles relax. Dip a towel in hot water and place it on abdomen. A hot water bag, heat pad or heat wrap can also be used. Showering with hot water also eases the pain.
4. Be Hydrated
Dehydration may aggravate the menstrual cramps, so it is essential to drink adequate water and increase liquid intake during the menstruation period. Drinking water up to 6 to 8 glass with adding pinch of lemon or mint. Many women may have diarrhea during menstruation. More water may restore the lost fluids.
Boil the water with few ginger slices and drink it to treat the cramps. Fenugreek is also an excellent spice to cure the stomach pain during the menstrual period. As the pelvic area may contest during this period, it would be better to drink hot liquids to relax the pelvic muscles and to improve the blood flow in the pelvic area.
Practice to drink green tea, mint or peppermint tea during this discomfort caused by menstrual cramps to relieve pain. Add few basil leaves or cinnamon powder to the hot water and drink it to decrease the stomach pain rapidly during menstruation.
Acupuncture is the healing treatment which has positive effects on menstrual cramps. According to Cochrane review, acupuncture may reduce pain. The objective of study was to determine efficacy and safety of acupuncture of mild cramps. Another study shows that, indication for the use of acupoint SP6 is for menstrual cramps and other problems.
6. Massage with essential oil
It is suggested that massaging with aromatic essential oils reduces the duration of pain. Massage with essential oils like lavender essential oil, marjoram essential oil, clary sage essential oil for few minutes around your abdomen is recommended. Rubbing of these essential oils may improve hormonal imbalance and circulation.
These are simple ways to cure menstrual cramps. Follow the suitable home remedy regularly to get rid of the stomach ache during menstruation period. When there is consistent heavy bleeding and severe cramp, you can contact to your doctor.