Menstrual cramps, also called dysmenorrhea, are very common. It is associated with throbbing or cramping pain in the lower abdomen which is experience before and during menstruation periods. They are mostly caused by an excess of prostaglandins which are compounds that are released from the uterine lining as it prepares to be shed. Though they are a necessary part of the process, excessive production of them causes pain.
To address menstrual cramps there are some known tips to follow. Here is the list.
Take A Hot Bath Or Shower
Heat can be therapeutic for the body.
Alyssa Dweck, M.D., ob-gyn in Westchester, New York and co-author of V Is for Vagina, says that:
“Heat brings blood flow to your pelvic area, and that helps relax the muscles causing cramps in the first place.”
During period pain experts recommend drawing in a steamy, sudsy bath or taking a window-fogging long shower.
Skip The Caffeine
According to studies, one helpful tip to relieve menstrual pain is by eliminating caffeine which comes in many forms including coffee, chocolate, soda, and energy drinks. Opt for smoothies loaded with antioxidant-rich berries, greens, and protein to provide the body with the needed nutrients.
Get Some Sunshine
Painful cramps associated with dysmenorrhea occur due to increasing levels of prostaglandins, which cause contraction and shedding of the uterine lining. Vitamin D helps reduce the production of prostaglandins.
Stick On Heat Wrap
Applying a heating pad, heat wrap, or hot water bottle on the abdomen works wonders for relieving menstrual cramps.
One study of women between the ages of 18 and 30 who had primary dysmenorrhea found that those who applied a heat patch that heated to 104 degrees Fahrenheit experienced similar pain relief benefits from the patch as those who relied on ibuprofen for cramps.
Have A Cup Of Ginger Or Cinnamon Tea
Ginger has been used as a natural pain reliever for many years while cinnamon has anti-inflammatory effects that can help lower down uterine spasms that cause cramps.
Break A Sweat
Be active. Exercise and have a decent sweat session the week before a period start. Doing this stimulates the production of mood-boosting endorphins which can actually act as a natural pain reliever.
Up Your Magnesium Intake
Several studies revealed that dietary magnesium can help relieve pain during periods. This important nutrient helps regulate nerve and muscle functioning thus making it a promising treatment for menstrual cramps.