Dealing with menstrual cramps and other associated pains related to your monthly cycle can be a challenge. To make matters worse, there have not been many long-term treatments available that truly provide relief, leaving you feeling frustrated and desperate for something more. Luckily, modern science and innovative practices have developed several effective remedies specifically designed to reduce the intensity of menstrual discomfort-- paving the way for easier periods each month! Here are 10 proven techniques you should try now to alleviate your pain naturally.
Why do menstrual cramps happen?
Menstrual cramps, also known as dysmenorrhea, are a common problem for women of reproductive age. The primary source of pain is the spasms of the uterus caused by hormones that are released during the menstruation cycle. Cytokines and prostaglandins are molecules that increase blood flow to the uterus, causing more oxygen and nutrients to be available in order to assist with the shedding of the uterine lining.
Unfortunately, these same processes can cause inflammation and tension which causes constricting of the muscles in the pelvic area resulting in painful cramps. Depending on individual body chemistry, some women may experience stronger or milder symptoms than others which can vary dramatically. Many women find relief through lifestyle changes such as better nutrition and physical activity or medical interventions like a heating pad or prescription medications. It's important to seek advice from your healthcare provider if your cramps are extreme or long-term in order to rule out any underlying health issues.
Why are period cramps painful?
Period cramps are a common experience for many people who menstruate and can be painful enough to disrupt normal routine activities. The cause of these cramps is due to an increase in inflammation in the muscles of the uterus as they contract and release in order to expel its lining during menstruation. The same process that allows the reproductive system to function also causes intense pain when accompanied by sensitive nerve endings near the uterus.
Excessive hormones like prostaglandins, which are present during periods, also lead to increased inflammation in abdominal muscles and further contribute to period cramps. Pain relief from anti-inflammatory medications is typically recommended to help people ease this uncomfortable sensation during their period.
Best menstrual pain remedies
1- Applying heat
Applying heat is a great way to alleviate menstrual pain. It can be done by using a hot water bottle, a warm compress, or even a heating pad. All of these methods work by increasing the circulation of blood around the lower abdomen, which helps to reduce menstrual cramping and other associated discomforts. This time-tested menstrual pain remedy has been used as a form of relief for generations and will continue to be an effective option for managing menstrual cramps in the future.
2- Massaging with oils
Using oil for massage is a widely-known alternative remedy for menstrual pain. Oils like jasmine, lavender and clary sage are associated with reducing menstrual discomfort when used for massaging in the abdominal area during a menstrual cycle. Consistent application of oils on the lower abdomen can even reduce menstrual cramps, since they relax muscles, improve circulation and balance hormones.
When combined with aromatherapy, massaging with essential oils help to de-stress by calming the mind and providing mental clarity. However, it's always best to consult an experienced practitioner before trying this out at home and make sure that you choose the oil that suits you best.
3- Having an orgasm
Having an orgasm can be an effective menstrual pain remedy - it releases endorphins, often referred to as nature's own painkillers. Although the exact cause of period-related menstrual pain is still not entirely understood, menstrual cramps are believed to be caused by a hormone-like substance that causes your uterus to contract. The contraction and release helps to dispel menstrual waste material efficiently, yet it can be a painful process.
Having an orgasm during menstruation can relax the uterine muscles which in turn may reduce menstrual pain symptoms. Additionally, some women have reported that they feel energized and uplifted after releasing their menstrual blood. Whether it's through masturbation or partnered sexual encounter, having an orgasm may provide some much needed relief during your period.
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4- Avoiding certain foods
Eating well and avoiding certain foods can be one of the best menstrual pain remedies that you can give your body. This means cutting down on salt, sugar, processed and refined carbohydrates and fried food as these tend to worsen menstrual cramps and bloating.
Instead, focus on eating more whole-grains, fruits, vegetables and lean proteins like cooked fish, tofu and beans as these provide essential vitamins, minerals and omega-3 fatty acids which help with the hormonal balance during menstruation. Additionally, ensuring you are getting enough hydration ensures that your levels of sodium and electrolytes are balanced during menstrual pains.
5- Massage the abdomen
Massaging the abdomen can be an effective remedy for menstrual pain. This method of self-care uses deep, circular motions to relax muscle tension and relieve stomach discomfort. This practice can also be a way to re-center when menstrual pain makes it difficult to concentrate on other activities.
If done correctly, massage of the abdomen can help reduce menstrual cramps and improve your general wellbeing. While medications may provide more immediate relief, massage of the abdomen is a natural and quite efficient menstrual pain remedy that can have long-lasting results.
6- Adding herbs to your diet
Adding herbs to your diet can offer many health benefits. Herbs are a great way to take natural supplements that can be used as menstrual pain remedies due to the presence of compounds like tannins and phenolic acids found in herbs. Additionally, many herbs also contain anti-inflammatory properties that can help alleviate menstrual cramps and common menstrual symptoms such as acne, bloating, irritability and fatigue. Increasing your herb intake is an easy and delicious way to ensure you get all the essential vitamins and minerals needed for menstrual health in your daily routine.
7- Try some yoga poses to ease menstrual pain
Menstrual pain can be an uncomfortable and challenging experience for many women, but luckily there are menstrual pain remedies that can help make the process more manageable. One of the most effective menstrual pain relief strategies is yoga poses -- specifically those that target the abdominal muscles and create heat in the body, like child's pose, cat/cow pose, and reclined cobbler.
Integrating such poses into your daily routine may provide much-needed menstrual pain relief and help you to stay active during your menstrual cycle. Many women swear by utilizing yoga poses for menstrual relief and find that it enhances their entire menstrual experience.
8- Pop a safe painkiller
If menstrual pain is getting in the way of your life, it may be time to look into popping a safe painkiller. There are many different options available and selecting the right one for you is important. Aspirin, ibuprofen, and acetaminophen are all popular remedies used to relieve menstrual cramps and menstrual-related pain. All of these medications work differently for each person so it’s important to consider product descriptions carefully before taking any action.
Additionally, over-the-counter menstrual pain relief products often contain combinations of ingredients that can help you manage menstrual cramps as well as menstrual headache or other types of menstrual-related physical discomfort. However, it’s always best to consult with a doctor before starting any new medication.
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9- Engage in gentle exercise
Gentle exercise is an excellent menstrual pain remedy with numerous potential benefits. Regularly engaging in gentle exercise can help to increase endorphin levels, relieve menstrual cramps and tension, improve circulation, and even reduce menstrual discomfort overall.
Not only that, but gentle exercise can also boost energy levels, improve your mood, build stamina and stamina-related muscles, and increase focus. Taking the time to engage in gentle exercise on a regular basis during menstrual cycles may offer far more effective long-term menstrual pain remedies than other treatments like ibuprofen.
10- Use over-the-counter medication
Over-the-counter medications can be used to treat menstrual pain. Ibuprofen and naproxen are both good for cramps, bloating, and other menstrual symptoms, but it's important to read the instructions on the package before taking either of these medicines.
Additionally, taking a warm bath or applying a heating pad or hot water bottle to your tummy can help with menstrual pain as well. All menstrual pain remedies come with their own set of risks and benefits so it is best to consult with your doctor if you need help choosing an over-the-counter medication that best suits you.
When to contact a doctor
Consulting a doctor is the best way to treat menstrual pain. Over-the-counter menstrual pain remedies may temporarily provide relief of menstrual pain, but these remedies will not address underlying issues like hormonal imbalances or infections. Getting a diagnosis from your doctor can help you identify potential causes of menstrual pain and choose an appropriate treatment plan.
Depending on your menstrual history, doctors may also recommend preventive measures. If you are experiencing menstrual pain that has worsened over time or menstrual pain that is preventing you from enjoying your daily activities, it is best to contact a doctor immediately and discuss available treatment options.
Conclusion
From heating pads and over the counter medication to exercises and relaxation techniques, there are a variety of things you can do to manage your menstrual pain. Every woman is different and will respond differently to various remedies, so it may take some trial and error to find what works best for you. But don’t give up – with a little experimentation, you’re sure to find something that brings relief.
Please book an appointment with the best Gynecologist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 02137136090 to find the verified doctor for your disease.
