As a woman, have you ever experienced menstrual cramps that made you feel like curling up in a ball or crawling under your bed covers? It is important to know how to reduce period cramps.
Periods can be very painful and inconvenient for some women. From mood swings to headaches to bloating, the discomfort of periods is something that affects many females worldwide.
To make things worse, most people don’t know how to reduce pain during their periods. Fortunately, there are several ways to reduce period pain naturally without resorting to medication or other invasive measures.
1. Exercise
The first way to reduce period cramps is through exercise. It is the right way, as most might think, but it can be painful. However, doing the light exercises will allow the endorphins to be released.
Endorphins are the happy hormones that tend to lighten up the mood. With calculative exercise, exercise stimulates the relaxing muscles in the uterus, which eases menstrual pain.
Exercise is good, but don’t go for heavy exercise. Lifting heavy weights and doing cardio in a robust manner could increase stomach pain.
2. Heat therapy
It is always the right decision to crawl into your bed with a hot water bag. Heat therapy is a traditionally used technique to reduce period cramps.
With the hot water bag, it will reduce spasms and also help the flow of blood. This will also allow for the relaxation of the tissues and the proper flow of blood.
Although a lot of experts suggest the hot water bag along with ibuprofen, only the hot water bag can be enough to help you with pain. Try to get some rest by curling up in bed.
3. Staying hydrated
Drinking at least two liters of water daily suppresses gas trapped in the intestines and connects the muscles surrounding them, preventing organ movement.
It also causes severe stomach constipation and diarrhea, thereby enabling a regulated temperature between the ovaries’ internal egg production via urine passage-fitting urination processes.
As you are well hydrated, the reproductive organs open conduits from the cervix’s main exit area, which aids smooth flow into the vagina and burns excess hormonal blocks.
Likewise, if you have been able to drink an ample amount of water, it will allow for better removal of toxins from the body.
4. Good nutrition
The human body needs better nutrition all the time. In the case of a period, it is absolutely important to focus on nutrition. When it comes to ways to reduce period cramps, good nutrition plays a vital role.
Eating dark chocolate, which contains more cocoa beans, is a bigger plus. It has an antioxidant that balances the pain. Along with that, go for lemon, banana, ginger, and turmeric, which can help ease the blood flow and give you extra energy.
Try to consume fruits with vitamin C and fiber. By doing so, the energy to bear up with the pain remains intact. There might be issues with constipation and diarrhea, which can be reduced with foods containing fiber.
5. Limit caffeine.
It’s okay to indulge in small cups of coffee during this time, but when consumed in large amounts, it leads to excitation. In the end, it will lower the performance of the brain.
Some nutrients, such as magnesium lost due to urination, are necessary for relaxation, but products like tea have high oxalate content, depleting good hormone production.
If it is possible, try to always consume herbal and green tea. The health benefits of green tea are known worldwide. With a lower content of caffeine, herbal tea relaxes your mood and energy.
6. Use of essential oils
Massaging is an important way to make the body feel light. During periods, the body tends to get tired and heavy with all the bleeding and cramps.
So try to follow the process of massaging. With the help of essential oils like lavender, sage, rose, and clove, it helps to ease the muscles of the stomach.
When going for the massage, try to mix the essential oils with coconut oil to make the effect more positive. Drop a few drops in your hand and rub them around your whole body to feel absolute comfort.
7. Try certain kinds of yoga.
Exercise and yoga can be two different things to do during period cramps. But both of them have a positive impact on your body. Certain types of yoga exercises can be helpful for better results.
Women in their periods who perform yoga exercises are known to have better outcomes compared to those who don’t. Yoga tends to relax certain muscles in the body.
Overdoing yoga isn’t advised, but try to go for the light yoga exercises that allow for proper results.
8. Consume supplements.
The body needs a huge amount of energy when we talk about periods. In order to meet the needs of the body, try to take some supplements.
Calcium, Vitamin B6, B1, E, D, Vitamin B12, etc. are the right supplements that can be used during periods. Interestingly, there is no data on how the supplement works, but the results are positive.
Similar to other ways to reduce period cramps, don’t try to overdo the supplement. The right dose and the right timing for the supplement will bring a positive outcome.
9. Meditation and Relaxation Techniques
Meditation and relaxation exercises are ways to distract one’s mind from emotional dysphoria. Various techniques that help can be practiced at home or in yoga centers, like deep breathing practises, visualisation methods, and massage techniques. abdominal and pelvic areas, reducing tension, reinvigorating muscles, and performing acupuncture.
With proper meditation, the mind tends to be focused in one place, which can be the right thing to do.
10. Pain Medications
The last step on the list of ways to reduce period cramps is taking medication. It is not highly advised to take medication right when the period pain starts.
Although the pain relief medication will ease the pain, the health issues created by it are massive. Most of the time, the medication includes ibuprofen, naproxen, and aspirin.
Don’t overdose on the medicine; try to use it as advised by the doctor. Overuse of painkillers to get quicker results can have a harmful outcome.
Final Thoughts
It is never a good feeling to have menstrual cramps. There are plenty of ways to reduce period cramps that can be performed at home.
With the right techniques and ample rest, the results can be highly positive. Use the proper essential oils along with heat therapy. Always focus on not overdoing any of the ways to get better results.
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