Menstruation is a natural part of every woman’s life but painful menstrual cramps are a very annoying problem for many. In worst condition, if it got severe it will disrupt regular activities.
Menstrual cramps occur due to a hormone-like substance called prostaglandin that causes the uterine muscles to contract during menstruation. But sometime it increases so much that you cannot resist at all. It may be due to genetics, heavy bleeding during periods, unhealthy habits like smoking, a sedentary lifestyle, consuming illegal drugs and excess alcohol.
There are several methods to overcome this pain. It is better to have simple and natural home remedies than having medication. They are equally effective and relieve cramps faster. These methods are to help regulate blood flow in the lower abdomen, normalize smooth muscle contraction and reduce cramps.
1. Ginger and honey
Ginger is the common ingredients found in the kitchen which can effectively ease menstrual cramps. It lowers the levels of the pain-causing prostaglandins. It fights fatigue associated with premenstrual syndrome and make your periods regular. On the other hand, honey is hot and you need it in periods. It is rich in potassium and magnesium. It also has detoxification, anti-bacterial, anti-inflammatory properties.
- Boil ginger in the water and after it cools add some honey in it. Drink this infusion 3 times a day.
- Add ginger in your daily food or you can have some ginger candies.
2. Chamomile tea
Chamomile tea has anti-inflammatory and antispasmodic properties which help to relax the uterus and ease the spasmodic contradictions that cause pain during menstruation.
- Use chamomile tea bag in a cup of hot water. Cover and steep for 10 minutes and drink it. You can add lemon juice or honey as you prefer. Drink this two times a day.
3. Eat more Greens
Dark leafy greens are rich source of vitamin b, fiber, iron, magnesium, calcium and other micronutrients. These are essential for mediating muscle contractions. Some of greens have cleansing properties and also has diuretic effect which reduces bloating.
- Eat green veggies like broccoli, Spinach, kale, collard green, pumpkin seeds etc. Eat it boiled or gravy but eat warm to keep your stomach warm.
4. Vitamin D
Always ensure that your body has enough vitamin D which is important in preventing menstrual cramps. Especially, if you live is a colder climate where sunlight is less during the winter season. Vitamin D3 decreases menstrual cramps.
- Have Vitamin D supplement or eat food rich in vitamin D like, milk, egg yolk, cheese, butter, salmon, mushroom etc.
Using heating pad or hot water bags is a simple, tried and true way to reduce muscle spasms. Using hot water bags around the area relaxes the stiff muscles and reduces pain by bringing oxygen in the area. Heat relaxes the contracting muscles in your uterus.
- Apply hot water bag to your abdomen is the best way. Use blanket to cover the bag so that it will be warmer for long time.
Cinnamon has antispasmodic, anticlotting and anti-inflammatory properties which relieve menstrual pain. It is also an excellent source of dietary fiber, calcium, iron and manganese.
- Mix ¼ tbsp. of ground cinnamon and a pinch of ground ginger in a cup of hot water. Steep it for 5 minutes. Then drink it. Repeat it for 2-3 times in a day.
Milk provides sufficient quantities of calcium in your daily diet. It stops the re-occurrence of cramps.
- Take 1 glass of warm milk and add 1/8 tbsp. of turmeric and a pinch of black pepper. Drink this 2 times a day.
- Mix 2-3 grams of mustard seeds powder with a glass of warm milk. Drink the milk 2 times a day during periods.
8. Omega-3 products
Omega-3 is believed to reduce the problem during periods like menstrual cramps, breast pain and tenderness. Use foods or oil containing omega-3 as they are rich in anti-inflammatory and reduce bloating. This helps to lessen the menstrual cramps. Omega-3 can be found in fish especially salmon, flaxseed, eggs, avocados and walnuts.
Herbs like thymes, basil and parsley are very effective to cure menstrual cramps. Thyme and basil contains high caffeic acid which has analgesic or pain-killing effect. Parsley contains apiol and myristicin which are effective at stimulating the menstrual process and relieving cramps. It also regulates irregular cycles.
- Boil 2 tbsp. of thyme or basil or parsley in half liter of water. Steep for 5-7 minutes and let it cool. Drink half cup every hour to get rid of pain.
- Blend parsley to extract juice and drink a glass daily. You can also add carrot, beet root and cucumber.
Aerobic exercise releases endorphin hormones or ‘feel good’ hormones in the body. This hormone works like a natural pain killer and mood lifter. Yoga also produces endorphins and increases blood flow to reproductive organs, relieves stress and gives relaxations. Even walking will relieve you from cramps. Always do restorative exercises poses to ease menstrual cramps.