Many people typically experience period cramps either before or after the bleeding starts. This menstrual pain usually lasts for about two to three days. It may start out strong but tends to lower in intensity over time or randomly come and go.
It is more common to experience moderate to intense pain in the first few years after one’s first menstrual cycle. The condition usually gets better in early adulthood (20 years old and so on) or after experiencing pregnancy. The severity of menstrual cramps may also relate to medical conditions such as adenomyosis or endometriosis.
The major issue regarding menstrual pain is lack of knowledge about period cramps relief. People tend to hesitate to discuss their condition with their parents or even their doctor. When dealing with period cramps, it’s essential to communicate one’s pain levels to a general practitioner.
Let’s discuss seven effective methods that can help you gain menstrual cramp relief.
What Causes Periods?
Before talking about PMS cramp relief, however, let’s first take a look at the causes of such pain. The basic reason is the secretion of chemicals and hormones like prostaglandins that result in the contraction of the uterus.
Although it may seem like the pain is associated with muscular contractions, the release of prostaglandins is the true cause behind period cramps. Higher secretion of prostaglandins means extensive pain.
Ways to Ensure Period Cramps Relief
Fortunately, there are numerous ways to counter menstrual pain.
Using Heat Pads
People who are sensitive to NSAIDs or those who don’t like the idea of taking medications can get menstrual clamp relief by trying other methods, such as heat treatment or using heat pads. This is one of the most viable options for many people.
You can either use a heating pad, hot water bottle, or take a warm bath. The introduction of heat relaxes your muscles and eases the pain. Just put something warm on the lower abdomen to get PMS pain relief.
Although there isn’t any scientific research about how effective this method is, it doesn’t have any side effects. As long as it works to ease your pain, there is no harm in using this method.
Exercises or workouts can minimize one’s level of prostaglandins and help reduce cramps. Since it is the main cause behind period pain, anything that lowers the level of prostaglandins can help with menstrual cramp relief.
Also, exercise or workouts release endorphins, which improve mood. Just continue with your routine exercise sessions before and during menstrual cycles.
This strategy can help reduce the chances of getting cramps. Those with a medical condition can take a walk or do any kind of light activity.
Certain clinical studies have shown that administering 300mg of magnesium bisglycinate can help alleviate period cramps. It works by lowering the number of prostaglandins, thus relieving period pain.
However, you need to consult your GP prior to using magnesium. It also acts slowly and doesn’t provide quick relief. Therefore, a nightly dose is often advised.
Considering a Particular Diet Plan
During menstrual cycles, it’s important to stick to a particular diet. Fried and processed foods are full of omega-6 fatty acids, which promote the extensive release of prostaglandins. To counteract this secretion, you need to have omega-3 rich foods, like sardines, salmon, flaxseeds, and walnuts.
Such a diet will help minimize inflammation, which in turn, lowers prostaglandin levels and gets rid of period pain. Furthermore, try to include fiber-rich food in your diet during the last two weeks of your menstrual cycle.
Also, avoid junk food. This can ensure PMS cramp relief during and after periods. In addition, having three to four daily servings of dairy can minimize the intensity of menstrual pain. This may be due to the presence of calcium and vitamin D in dairy products like cheese and yogurt.
There is no clear evidence that relates to the impact of supplements for treating period pain. However, if something works for one person, you can at least try it. If it is safe, there is no harm in experimenting.
Zinc supplements offer similar results as magnesium. They can help reduce the severity and duration of menstrual cramps. Vitamin B1 is also effective.
Other dietary supplements can offer similar results. For instance, you can take vitamin E, B6, and the required dose of vitamin D. The use of “Agnus Castus” and fish oil may also offer promising results.
The most viable option in this context is to consult with nutrition experts. Supplements can interfere with the absorption of other nutrients and may affect their efficacy.
Other Home Remedies for Menstrual Cramps
Ginger appears to be as effective as any other pain-relieving medicine. You can consume ginger with tea, food, or take Zintoma ginger extract for the desired outcome. Just ingest a small amount of ginger at least twice a day during menstrual cycles.
Massage therapy has also proven effective for period pain relief. Ask a friend or family member to give your lower abdominal a soft massage. Use essential oils to make your massage therapy more pleasant.
During massage therapy, specific areas over the abdomen and back should be pressed. You should immediately feel a reduction in pain and discomfort.
Self-Care and Period Cramps Relief
During periods, make sure to take good care of you. Spend time with friends and family to keep yourself comfortable. Relaxing in your bed and watching your favorite show is another strategy that you can try to reduce the discomfort of having period cramps.