10 Ways to reduce pain during periods
Many women have painful periods. Painful menstruation is described as lower abdominal pain; sharp or aching pain that comes and goes because the lining of the womb is being shed. Sometimes, pain may also be felt in your lower back and at the top of your legs. Menstrual pain intensity can be mild to severe. To reduce the pain, we have to regulate the blood flow in the lower abdomen, normalize smooth muscle contraction, and reduce cramps.
Here are some ways you can try to reduce menstrual pain. See which approach works best for you.
1 Have hot tea and water
Menstrual pain can be minimized by drinking warm beverages such as hot tea and warm water. Warm or hot water is usually better for cramps, as hot liquids increase blood flow and may relax cramped muscles. You may put some raspberry leaf into the water, which has been known for centuries to stop cramps. Use the standard one teaspoon herbs per cup of boiling water. Raspberry leaf tea is considered a mild uterine tonic. Women who suffer from menstrual cramps should increase their water intake prior and during their period.
2 Use a heating pad
A heating pad or a hot water bottle is a simple and effective way to reduce muscle spasms. It is a home remedy that has been used for a long time, and many people believe in it. The heat doesn’t just provide comfort; it actually alleviates the pain at a molecular level in the same way as pharmaceutical painkillers work.
3 Eat more green
The nutritional profile of green vegetables makes them an excellent health food for women who suffer from a painful period. It provides an ample supply of many nutrients that have been proven to fight menstrual cramps including vitamin E, vitamin B6, and magnesium. Parsley (a green species) contains apiol, a compound that has been shown to be highly effective in stimulating the menstrual process and relieving menstrual cramps.
4 Keep up an exercise routine
Exercising during your period offers many benefits including reduced cramps and higher pain tolerance. The hormonal changes don’t impact your strength. So although you may feel tired, heading to the gym might make you feel better. Try doing some low-impact exercises during your menstrual period. The endorphins released during a workout act as natural painkillers, but don’t push yourself if you are experiencing a heavy flow and severe cramps.
5 Tender massage
Applying lavender oil around your stomach is known to help relieve cramps in just 10 to 15 minutes. Gently massage the abdomen and the lower back to ease cramps. When you are experiencing menstrual pain, massaging pressure points will help increase blood circulation, thereby providing increased energy and relief from menstrual cramps.
6 Intake of calcium
Calcium can help reduce muscle cramping during menstruation. Women between the ages of 19 and 50 should take 1,000 milligram of calcium per day. Calcium is also considered as a potentially effective treatment for PMDD (Premenstrual Dysphoric Disorder). Foods high in calcium include dairy products (milk is the best source of calcium), sesame seeds, and almonds.
7 Foods to avoid
Limit your consumption of beverages and foods that contain caffeine like coffee, tea, soft drinks, and chocolate as they can worsen symptoms like depression and anxiety. Salty and sour foods containing high amounts of sodium like pickles and chips should also be avoided. The best way to control salt consumption is to keep away from processed foods. Refined grains lose much of the original grain’s nutrients during food processing. As a result they can interfere with blood sugar and appetite control between meals. To reduce menstrual pain, limit your intake of refined foods such as white bread, enriched pasta and sugary sweets.
8 Take supplements
You can have calcium supplements, as this can help in muscle relaxation. Similarly, magnesium also helps in relaxing the muscles and provides relief from pain. About 6 grams per day of Omega-3 fatty acids such as fish oil help lower inflammation. A few studies show that women who took fish oil had less menstrual pain than those who didn’t. If you are interested in using supplements to help ease your period pain, consult your health care provider first. Some supplements can have harmful effects and can even interact with other medications and supplements. Your health care provider can make sure that the supplement you are taking is safe for you.
9 Wear comfortable clothes
Avoid tight clothes, especially at the waist. They only hurt the stomach and compressing it further causes discomfort. Wear loose clothing couple of days before and during your period. Wearing loose and comfortable clothes will surely help in getting rid of unwanted discomfort. Allow your body to relax as much as you can when you’re having your monthly period.
10 Try Acupuncture
There are some acupuncture points that help regulate blood flow in the abdomen. Acupuncture has long been known to help reduce symptoms of pain in the body. This treatment can counteract the pain-producing factors in the body by increasing the endorphin levels in our blood. Acupuncture can be used to uncover the root cause of the body’s imbalance which causes painful menstruation.