30/04/2023
NATURAL MENSTRUAL CRAMP RELEIF
Use a heat patch
Using a heated patch or wrap on your abdomen can help relax the muscles of your uterus. It’s these muscles that cause period cramps. Heat can also boost circulation in your abdomen, which can reduce pain.
ResearchTrusted Source shows that heating pads can help relieve period cramps and may even be more effective than taking acetaminophen (Tylenol).
You can buy abdominal heat patches online or at any drugstore. They’re super easy to use — just peel and stick them on your abdomen.
Electric heating pads and hot water bottles aren’t as convenient to use as patches, but they’re good choices if you’re spending some time at home and don’t need to move around much.
Massage your tummy with essential oils
Research suggests that some essential oils can help ease period cramps when massaged onto the abdomen, especially when used in a blend of oils.
Oils that seem to be most effective at reducing period cramps include:
lavender
sage
rose
marjoram
cinnamon
clove
Before using essential oils, you’ll want to mix them with a carrier oil, like coconut oil or jojoba oil. Carrier oils work by safely “carrying” the essential oil into your skin and helping to spread the oil over a large area. You’ll also want to do a patch test before applying essential oils to your skin, just to check for an allergy.
Once your oil mixture is ready to use, rub a few drops between your hands and then give your tummy a gentle massage using a circular motion.
Exercise
According to a 2018 studyTrusted Source, low-to-medium intensity aerobic exercise may help reduce pain caused by period cramps.
In this study, scientists found that women who did 30 minutes of aerobic exercise 3 days a week for 8 weeks showed significant reductions in period cramps.
To fit an aerobic workout into your schedule, consider biking to work, going for a brisk walk at lunchtime, dancing to your favorite tunes, or playing a sport you enjoy.
Soak in a tub
Soaking in a hot bath is another way to surround your abdominal, pelvic, and back muscles with the warmth they need to relax.
You can enhance the pain-relieving power of a good soak by adding a few drops of essential oils — like lavender, sage, or rose — mixed with a carrier oil to your bathwater. Adding Epsom salt may also help relieve muscle pain.
Try to relax in a hot bath for at least 15 minutes to get the most benefit from it.
Do yoga
One studyTrusted Source suggests that, like aerobic exercise, yoga may also be helpful for reducing period cramps.
In this study, experts found that women who participated in a 60-minute yoga class once a week for 12 weeks showed significant reductions in their period pain.
If you’d like to try yoga, look for a class with both a physical component and a relaxation component. Research suggests this combination is most effective at reducing pain from period cramps.
4 Yoga Poses to Relieve Cramps
4 Yoga Poses to Relieve Cramps
0 seconds of 1 minute, 24 seconds
Avoid caffeine and salty foods
Some foods are better than others when it comes to improving — or worsening — period pain.
For instance, eating foods that reduce inflammation may help. These include:
berries
avocado
extra virgin olive oil
It’s also a good idea to limit foods that can cause water retention, bloating, and discomfort, like:
salty foods
caffeine
alcohol
fatty foods
According to a 2020 studyTrusted Source, following the Mediterranean diet and reducing alcohol intake was associated with shorter, lighter periods and reduced menstrual pain.
Stay hydrated
If you’re dehydrated, abdominal cramps might feel more painful.
Aim to drink eight 8-ounce glasses of water per day. You’ll need more if it’s hot, if you’ve been exercising, or if you simply feel thirsty.
Try acupressure
Acupressure is a noninvasive approach that can provide relief from various types of pain. It involves using your fingers to apply firm pressure to specific body parts to help ease various symptoms.
Various studies have shown that acupressure may reduce the severity and duration of period pain.
According to some older research, rubbing circles on your calf at a point above your ankle can relieve period pain.
To give it a try, follow these steps:
Measure four fingertips up from your inner ankle bone.
Firmly rub this area for several minutes.
Repeat daily as needed before and during your period.
Switch up your sleeping position
Anecdotal reports say that the fetal position is the best sleeping position for menstrual cramps. This could be because the position doesn’t place weight on your abdomen or lower back which is where period pain is typically felt.
There isn’t any research into how your sleeping position can affect period pain, but that doesn’t mean it isn’t worth giving a try.
Source-Healthline
