Menstrual cramps are the aching and throbbing pain in the lower belly part that people experience during or before the period. The medical term for menstrual cramps is dysmenorrhoea. Most women experience mild to severe menstrual cramps during their lifetimes. Generally, it arrives within the first one or two years when a girl gets their period. Usually, this happens due to the increase in prostaglandins produced by the uterus. Other common causes include changes in the reproductive organs, such as uterine fibroids and endometriosis. However, as the women age, the cramps become less painful or even entirely go away after their first childbirth.
Natural Remedies to Alleviate Cramps
Several natural home remedies help to relieve menstrual cramps. These include -
Heat Therapy
A heating pad or hot water bottle on the abdomen will promote muscle relaxation. Finally, it helps to get rid of the cramps. This heat helps the uterine muscle and its surrounding muscles to relax. It will reduce the cramping and discomfort. Also, people can place a heating pad on their backs to relieve back pain. Otherwise, they can take a warm bath.
Herbal teas and essential oils
Massage on the abdomen will help to relax the pelvic muscle and reduce the pain. Individuals can try body lotion, coconut oil or essential oils for the massage. Specifically, essential oils provide added benefits to abdominal massage. So, people can try essential oils such as rose, lavender, peppermints, or ginger oil.
Brown sugar water with ginger
It’s a traditional remedy for reducing menstrual cramps. To prepare this, individuals should add a tablespoon of brown sugar with crushed ginger and tea leaves. It will soothe the pain effectively. However, using an excessive amount of brown sugar increases fatty acid in the liver which causes inflammation. Thus people should use it with caution.
Jujube (red dates)
Traditionally, jujube is considered a medicinal fruit in China that is used to treat blood deficiency. This fruit has powerful antioxidants and anti-inflammatory properties. Thus traditional Chinese medicine uses it to reduce period cramps and pains. Also, it contains several vitamins and minerals that promote overall health.
Exercise and stretching
Generally, people avoid exercise during periods, but it can reduce the cramps. Avoiding strenuous exercises is necessary. So, people can participate in gentle activities such as yoga, walking, and stretching.
Dietary Changes for Relief
A healthy diet brings down the severity of menstrual cramps. Here is a diet that will help to reduce oestrogen levels that cause painful periods. Also, their other benefits are added here -
Whole grains - Oatmeal, flaxseeds, and brown rice
Whole grains provide fibre, vitamin B, and magnesium that ease the symptoms of menstrual cramps. Also, they regulate the gut during periods and help to reduce bloating.
Leafy greens and Vegetables - Spinach, Brussels sprouts, and broccoli
Leafy greens and vegetables contain enough iron and calcium. Thus during menstruation, they boost the iron and calcium levels when individuals lose blood and experience body aches.
Chicken and fish
Chicken increases energy levels and makes individuals stay full. The omega-3 fatty acids in fish reduce period cramps as well as depression.
Fruits - Papaya, watermelon, and berries
Fruits reduce sugar cravings and retain water in the body. Also, the anti-inflammatory properties of fruits reduce period cramps.
Nuts and seeds - Almonds, pumpkin seeds, and walnuts
Nuts and seeds contain omega-3 fatty acids and magnesium that reduce intensity of period cramps, and ease discomfort and pain. Also, they have fibre that reduces bloating during menstruation.
However, individuals must avoid some specific foods during menstruation. They exacerbate symptoms by increasing the levels of prostaglandins. These include -
High saturated fats
Foods high in sodium
Caffeine
Refined grains such as pastries, cereals, and white bread
Alcohol
Medications and Supplements
Also, people can try over-the-counter pain relievers such as non-steroidal anti-inflammatory drugs (NSAIDs). These include naproxen and ibuprofen. NSAIDs decrease the amount of prostaglandins and their effects. It reduces menstrual cramps.
The doctor may prescribe oral contraceptives or birth control pills if required. These pills incorporate hormones that reduce menstrual cramps and stop ovulation. These medications are delivered in different forms. For example, they are given as an injection, an implant placed under the skin of the arm, a ski patch, an intrauterine device (IUD), or a flexible insert within the vagina.
Moreover, numerous studies have shown that supplements may reduce menstrual cramps. These include vitamins B-1, E, magnesium, omega-3 fatty acids, and vitamin B-6 supplements.
Consult Top Doctors for Personalised Treatment
Behavioural and Lifestyle Adjustments
Stress management is vital for heavy menstruation flows and cramps. To manage stress, people should get adequate sleep and rest.
During sleep, the body repairs itself. It also promotes relaxation for the abdominal muscles, improves cramping symptoms, and reduces pressure on the abdomen. So, everybody should prioritise sleeping in a comfortable environment.
Also, taking rest can lessen stress due to hormonal fluctuations. It also helps the muscles to relax, ease tension and rejuvenate the body.
Advanced Medical Treatments
Many women experience normal menstrual cramps, whereas some may feel severe symptoms. In these situations, they must seek medical help from the doctor. The symptoms include -
The cramps get worse suddenly
NSAIDs and other prevention strategies don't work
Fever with a menstrual cramp
Getting severe cramps for the first time after the age of 25
The pain stays even if a person doesn't have a period
The doctor will ask for the patient's medical history to diagnose the symptoms. Then, they will suggest a pelvic exam. Again, they may recommend an ultrasound or other imaging test. If the patient has secondary dysmenorrhoea, the doctor will conduct a laparoscopy to check inside the uterus. It's a surgery that also helps the doctor remove the cysts, scar tissue, and implants caused by endometriosis.
Previvente Measures
Self-care and lifestyle modifications help to get rid of the menstrual cramps. This includes -
Performing physical activities and sexual intercourse will be helpful for some women to reduce cramps.
Participating in breathing exercises such as pranayama will reduce the severity.
Also, it's vital to have at least 8 hours of sleep. These will aid in managing stress. Try certain sleeping positions that may ease the menstrual cramps. These include back sleeping, side sleeping, and stomach sleeping.
Eating vitamin and nutrition-rich foods.
Also, eliminating the foods that trigger menstrual cramps, such as salty foods and animal fats, is of utmost importance.
Monitor menstrual cycles by keeping notes in a diary. Take care of the symptoms and see if there are any notable changes in every cycle.
Getting psychological support from friends, family, or a counsellor.
Stay hydrated.
Take painkillers or other medications as per the doctor's guidance.
Wellness Practices for Better Menstrual Health
Yoga and meditation are the best practices for self-care. They can solve multiple health issues.
Yoga reduces stress, promotes flexibility, strengthens muscles, and produces energy. So, practising yoga poses like cobra, cow, cat, and fish during heavy menstruation flow will reduce the cramps. These stretch the body well, too. Every pose should hold for 20-30 seconds.
Mindfulness and meditation techniques also reduce menstrual pains. These decrease stress and pain by providing a sensation that there is no pain in the body or that the pain is temporary.
Also, doctors may suggest acupuncture and alternative therapies in some cases.
Acupuncture: Some studies found that acupuncture may reduce period cramps. This procedure involves inserting thin needles into specific points of the body.
Transcutaneous electrical nerve stimulation (TENS): This technique requires connecting the TENS device to the skin. The device delivers varying levels of current to trigger the nerves. It stimulates the secretion of the body's natural painkiller, the endorphin hormone. It can effectively reduce menstrual cramps.
Conclusion
Menstrual cramps create barriers to regular activities and everyday lifestyles. But people can manage these by taking a warm bath, maintaining a healthy diet, and taking adequate rest. In case of severe pain, patients must go for proper medical care and treatment. The doctor will plan a treatment based on the symptoms, ages, and other medical conditions.
Consult Top Gynaecologists
Consult Top Gynaecologists
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Consult Top Doctors for Personalised Treatment
Dr. Priyanka Surisetty
Obstetrician and Gynaecologist
8 Years • MBBS, DGO
Visakhapatnam
Apollo 24|7 Virtual Clinic - Andhra Pradesh, Visakhapatnam
(100+ Patients)
Dr Swatika Kumari
Obstetrician and Gynaecologist
17 Years • MBBS, DGO, DNB
Nashik
Apollo 24|7 Virtual Clinic - Maharashtra, Nashik
Dr. Veena H
Obstetrician and Gynaecologist
16 Years • MBBS DGO
Bangalore
Apollo 24|7 Virtual Clinic - Karnataka, Bangalore
Dr. Abhishek Daga
Obstetrician and Gynaecologist
20 Years • MBBS, MS (Obstetrics & Gynaecology)
Kolkata
Gynae Care Fertility Centre, Kolkata
(100+ Patients)
Dr. Ritika Khurana
Obstetrician and Gynaecologist
16 Years • MBBS, DGO(GYNAECOLOGY AND OBSTETRICS)
Pune
Dr Rupali and Dr Ritika, Pune
