More than half of women who menstruate experience period pain (dysmenorrhea) for about one to two days every month. Menstrual cramps are well-known symptoms of the menstrual period before and after. In most cases, cramps are normal, but there may be some situations where they show something more worsen. Even though menstrual pains can cause headaches and general discomfort. Menstrual pains occur when the uterus contracts to separate the uterine lining. This causes pain in your stomach, lower back, groin, or upper thighs. In this article, we are coming to learn how we can treat menstrual cramps by doing some home treatment.
1. Stay Hydrated
Menstrual cramps or primary dysmenorrhea are an uncomfortable part of life for so many women every month. Drinking more water may help ease bloating, which makes symptoms of menstrual pains worse. You can drink at least six (6) to eight (8) glasses of water per day especially during your period in other for your body to get more water to perform its function.
If you don't like the taste of plain water, there are many things you can do to increase fluid intake. Start by drinking a glass of fruit-infused water the first thing after you get up in the morning better still you can drink flavored mineral water for a new twist on hydration. Staying well-hydrated isn't just good for cramps but good for your overall health.
Caution. Avoid alcohol which can cause dehydration. Several women experience diarrhea or vomiting in connection with menstrual cramps so it is important to replace lost fluids by drinking plenty of water.
2. Apply Heat
Applying a hot water bottle or heating pad against the abdomen can relax the muscles and relieve cramps. The heat helps the uterine muscle and those around it to relax which may assuage cramping and discomfort. A person can also place a heating pad on the lower back to get rid of back pain. Another option is to soak in a warm bath which can help relax the muscles in the abdomen, back, and legs. A little heat can help your muscles relax, improve blood flow and relieve tension. Try sitting with a heating pad, taking a hot shower, or relaxing in a hot bath for relief.
3. Yoga Poses
Menstrual pains can be a result of the stretching of your muscles or the relaxing effect of poses, doing a regular yoga pose practice can indeed help your cramps. Doing yoga pose exercise regularly for some months you will be able to lower menstrual cramping and period discomfort. You can practice during your period or between them but women shouldn't do inverted poses (like a shoulder stand) amid menstruation, so as not to disturb your natural flow.
4.Check your diet
One may have a strong desire for fatty, sugary, or salty foods when they have their menstrual period, but these foods are not good for your health. Some women find that eating the right kinds of foods may help ease menstrual pain. Anti-inflammatory foods like cherries, blueberries, squash, tomatoes and bell peppers are good choices. Sea fish which is rich in omega-3 fatty acids are also good for your health. One can also eat more beans, dark leafy greens, and other calcium-related foods. These foods contain compounds that combat inflammation. Some women report that eating this way can help ease menstrual pain and boost health. It is best to eat a healthy balanced diet to control your pains during and after menstruation.
Caution. Your dietary and lifestyle habits can either help or hurt period cramps. If you experience monthly menstrual discomfort, some women find it helpful to stay away from some foods such as refined foods including sugar, bread among many others.
Avoid trans-fatty acids that are found most often in commercially prepared foods like French fries, cookies, onion rings, crackers, and margarine. tobacco, and caffeine. All of these things increase inflammation and may trigger menstrual pains.
5. Enjoy herbal teas And Eat Anti-Inflammatory Foods
Natural teas have anti-inflammatory properties and antispasmodic compounds that can lower the muscle spasms in the uterus that cause cramping. Drinking ginger tea is a natural and easy way of relieving menstrual cramps.
Some foods can offer natural relief for cramps and they taste great. Anti-inflammatory foods can help promote blood flow and relax your uterus. Try eating natural foods like berries, tomatoes, pineapples, and spices like turmeric, ginger, or garlic. Leafy green vegetables, almonds, walnuts, and fatty fish, like salmon, can also help reduce inflammation.
6.Exercise To Reduce Stress
If you are in menstrual pain, exercise might be the last thing on your mind. But even gentle exercise releases endorphins that make you feel excited and reduce pain and relax your muscles. Fifteen (15) minutes of yoga, light stretching, or walking might be all you need to feel better. Stress may make cramps worse. Use stress-relief techniques like meditation, deep breathing will relieve stress. If you are not sure how to relieve stress simply close your eyes then you take a deep breath and imagine a calm, safe place that is important to you. Stay focused on this space for at least a few minutes while you take slow, deep breaths.
7. Over The Counter Medications
If natural home remedies do not relieve pain, one can try using an over-the-counter pain reliever, such as acetaminophen (Tylenol) or ibuprofen (Motrin). These medications can relieve inflammation, pain, and menstrual cramps. It is necessary to follow the dosage prescriptions on the bottle and speak to a doctor if the recommended dose is insufficient to relieve menstrual cramps.
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