Home Remedies To Relieve Menstrual Cramps

Home Remedies To Relieve Menstrual Cramps

Menstrual cramps refer to the discomfort of muscle pain and ache in the lower abdomen. The pain ranges from quite mild to severe and is associated with menstruation for most women of childbearing age. Menstrual cramps can make a woman dread her periods and she starts looking for natural remedies. Unfortunately, menstrual cramps cannot be totally prevented.

Table Of Contents

Why Menstrual Cramps Happen?

When the uterus is stimulated by the prostaglandins in the uterine walls, it causes contractions that can add up to cramps. If these muscles are not relaxed then it will cause pain.

Home Remedies

Some women prefer to take over-the-counter anti-inflammatory drugs as pain relievers during their period, as well as any other prescription medications they may need. These drugs can help relieve pain and inflammation.

1. Maintaining A Healthy Diet

Many women find that eating a healthy, well-balanced diet throughout their menstrual cycle makes their periods less painful. Try to consume lots of fruits and vegetables, whole grains, lean protein sources, dairy foods, and healthy fats. Papaya leaf juice can also help to relieve the pain and discomfort and also helps in smooth menstrual flow.  Stay away from refined carbohydrates like white bread or sugary snacks.

2. Herbal Tea Varieties Can Calm Cramping

Chamomile, ginger, lavender, and raspberry leaf tea all help to soothe menstrual cramps. Drink a cup of any of these teas two or three times daily during your period.

3. Applying Heat

Applying heat to the lower abdomen is a simple and effective way to soothe menstrual cramps. You can use a heating pad, hot water bottle, or even a warm compress.

4. Castor Oil Packs

Castor oil packs help to improve blood circulation and reduce inflammation. To make a castor oil pack, soak a flannel cloth in castor oil and apply it to the lower abdomen. Wrap a heating pad around the pack and leave it in place for 30 minutes. Do this twice daily during your period.

5. Stress Management

If you struggle with anxiety, depression, or other stress-related conditions, managing your stress levels can help to ease menstrual cramps. Try meditating, practicing yoga, surfing the web, reading a good book, going for a walk outside, and doing some light stretching throughout the day. You may also consider getting a pet, as they can help to reduce stress.

6. Exercise

Exercise, especially aerobic exercise, can help to relieve menstrual cramps. If you are not exercising already, start by taking a walk each day. Work your way up to jogging or running. Just make sure not to overdo it-exercising too much during menstruation can be painful and cause an increase in symptoms.

Some Yoga Poses to Ease Menstrual Pain

Yoga can help to relieve the stress that often exacerbates painful menstrual cramps. There are also specific yoga positions that can be beneficial for relieving period pain. If you have any medical conditions or injuries, please consult with your doctor before beginning any exercise program.

1. Sitting Cross-Legged

Sit on the floor with your back straight and legs crossed. Breathe deeply, and hold this position for five minutes. An alternative is to lie down, keeping your head elevated by using a pillow. Repeat three or four times daily.

2. Crane Pose

Stand up tall with your feet together. Exhale as you bend forward from the hips, hinging at the waist until you can place your palms flat on the floor in front of you next to your feet. Keep your arms shoulder-width apart, focusing on lengthening through the top of your head. Inhale as you lift into crane pose by pressing firmly into the hands and feet while drawing the belly button upwards towards the spine. Hold for five breaths before slowly releasing. Repeat two or three times.

3. Puppy Pose

Start on all fours with your hands directly below your shoulders and your knees hip-width apart. Tuck your toes and press your hips up and back, so that your thighs are parallel to the floor and your chest is resting on your thighs. Gently relax your head and neck, and hold for one minute. Release gently and repeat twice more.

4. Fish pose

Lie on your back with legs outstretched, arms at sides. Exhale as you lower your left arm alongside your body with palm facing down, then inhale and raise it overhead, bending at the elbow to clasp fingers together. Keep both shoulders on the floor as you do this, and draw your navel in towards your spine to keep your back flat. Hold for five breaths before slowly releasing. Repeat yoga poses on the opposite side, holding for another 5-10 seconds.

5. Child Pose

Start by getting down on all fours with hands placed directly under shoulders and knees hip-width apart. Point your toes behind you, then slide your legs back so that they are straight and firmly planted on the ground. Rest your head on a pillow or a folded blanket if it doesn't reach the floor comfortably. Relax into this pose for one minute to release hips and lower back.

6. Bridge Pose

Choose a yoga mat to practice bridge pose. Lie down supinely on the floor, with your knees bent, feet placed firmly on the floor close to your buttocks. Exhale as you lift your hips upwards so that hips are stacked over knees and shoulders are stacked over hands. Keep your head in a neutral position, eyes looking at the ceiling. The thighs should be parallel. Hold for five breaths before slowly releasing back down to the floor. Repeat the yoga pose two or three times if needed.

Conclusion

While there is no way to completely prevent menstrual cramps, there are several things you can do to lessen the discomfort they cause. These include taking over-the-counter pain relievers, drinking herbal teas, applying heat, and exercising regularly. You should also try to get plenty of rest when you have your period. By following these simple home remedies to relieve menstrual cramps, you make your periods a lot more comfortable.

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