Menstrual cramps – 10 ways to reduce them naturally!
June 30, 2020
Yes! We girls menstruate and menstrual cramps are a real pain. Every month with our period comes along those infamous cramps too. There’s hardly any one of us ladies who could have claimed to have never experienced that nagging pain even once.
So why do we get this pain every cycle? Well, it’s because of a compound called ‘prostaglandin’ that increases significantly during the first days of menstrual cycle.
Here I will be sharing 10 ways to reduce period pain naturally that actually work!
1. Hot water bag massage.
Yes, uterus is a muscle too. And just as hot water reduces any muscle cramping, it also helps reduce menstrual cramps.
Fill up a hot water bag and massage in the areas that feel sore and crampy, specially your lower abdomen and upper thigh. Make sure the water is just the right temperature, which you will know if you can tolerate the heat from above one or two layers of cloth.You don’t want to burn your skin! Neither you want the water too cold. Continue this for 10 to 15 minutes with short gaps in between.
2. Start your day with Yoga Or some light stretching.
Doing some Asanas and Pranayama (which are different types of yoga poses) in the fresh morning hours can be a great idea to stretch your muscles. We should avoid lying down on bed all day and get some light exercise. It will help you to mobilize your sore muscles and declutter your mind. On whole a win-win for both your body and mind.
3. Hot bath with essential oils.
Can anything be more soothing that an indulgent bath with the aroma of your favorite essential oils? Of course, not! Taking a hot bath with essential oils has been used for its therapeutic benefits since ancient times. My absolute favorite essential oils are eucalyptus and chamomile oil. You can try with others like lavender, peppermint etc. All have anti – inflammatory and other benefits like wound healing, anxiety relief and promotion of good sleep. Relax and pamper yourself during your periods!
4. Drink a healthy brew.
Drink a good brew of herbal tea like cinnamon tea or ginger tea. It will help you get your share of antioxidant s for your body. Antioxidants are the compounds that help fight the hormones that cause pain. You should avoid taking too much of caffeinated drinks like black coffee as it makes you bloated and feel even more irritated. Try any warm and refreshing herbal brew instead!
Why not include the good stuff in our diet as well? Yes, we have to be mindful of what we eat, and help the body stay away from those toxins. Foods rich in antioxidants and omega 3 are great for building immunity and help the body regenerate. Also don’t forget to take micronutrients like zinc, magnesium, iron and vitamin c in your diet.
6. Avoid fizzy drinks and junk food.
We might by craving for some extra sugar and spice on these days but try to stay away from processed food as much as possible. Unhealthy diet leads to a improper digestion leading to even more crampy feeling. Instead take enough fibers to keep your bowels free of constipation or bloating. You can also try some healthy probiotics if you want!
7. Avoid cycling and heavy exercise.
Yes, sometimes we might forget that our body needs some healing time during this period of regeneration. We tend to continue our fitness regimes even during period days which in turn builds up even more prostaglandins in our body. So, it’s always a better idea to take a break from the gym and go with some light exercises instead.
8. Massage skin with essential oils.
This one definitely helps, as massaging is a scientifically proven method to reduce pain of internal organs. Massaging on the skin works by a method called “closing the pain gate” by stimulating competing nerve fibers and impeding pain messages to and from the brain. Gentle massage can do wonders by increasing blood supply and relaxation of sore muscles, add to that the benefits of an essential oil! It definitely helps!
9. Get enough sleep and enough hydration.
Sleep can modify our response to pain. It increases the pain threshold of our body which means you can easily go through little bit of pain without much disturbance. So, try to get at least 7-8 hours of sleep every night during your nights of menstruation. You will feel fresh and rejuvenated the next morning!
Also, drinking enough water actually helps. Dehydration can lead to aching muscles due to the build up of toxic byproducts in your body. So always try to drink 7 – 8 glasses of water and carry a water bottle with you, if your going out.
10.Release your happy hormones, laugh or have an orgasm!
Hormones can influence how our body responds to inner and outer changes. Happy hormones are those hormones which make us feel positive and give a better mood. These can actually increase our pain tolerance too. Dopamine,serotonin and endorphin are examples .
Endorphins are also called natural pain relievers of our body. Endorphins tend to increase when you engage in reward-producing activities, such as eating, or having an orgasm or just having a good time by yourself or with your partner.
So, during these days surround yourself with positive people and do what you love. Heal and grow.