Four Home Remedies For Period Cramps
Most women experience cramps in the lower abdomen, although the pain can also radiate to the lower back, groin, or upper thighs. Menstrual cramps tend to be the worst at the beginning of a period and become less uncomfortable as the days go on. Many home remedies can help relieve menstrual cramps, including the following:
1. Heat
Placing a hot water bottle or heating pad against the abdomen can relax the muscles and relieve cramps. Heat helps the uterine muscle and those around it relax, which may ease cramping and discomfort. A person can also place a heating pad on the lower back to get rid of back pain. Another option is to soak in a warm bath, which can help relax the muscles in the abdomen, back, and legs.
3. Essential oils
A 2013 study compared menstrual pain relief after abdominal massage in two groups of female students. One group had massages using only almond oil, while the other group had massages using a blend of essential oils that consisted of cinnamon, clove, lavender, and rose in an almond oil base.
The researchers found that the group using the essential oils felt more significant relief from menstrual cramps than the group using only the carrier oil. People can try adding a few drops of at least one of these essential oils to a carrier oil for an effective abdominal self-massage.
4. Herbal tea & Dietary Changes
Herbal teas are warm and soothing, and in some cases, the herbs themselves can be beneficial as well.
Some manufacturers market specific teas, such as chamomile, dandelion, red raspberry, and fennel teas, as providing relief from menstrual cramps
Making some changes to the diet may reduce menstrual cramping. Eating a diet rich in omega-3 fatty acids, fruits, vegetables, nuts, lean proteins, and whole grains helps the body stay healthy. Increasing the intake of fluids, such as water and herbal teas, will help the body stay hydrated. Dehydration is a common cause of muscle cramps. Finally, it is best to cut out unnecessary salt, which can cause bloating and fluid retention, and caffeine, which can have a dehydrating effect.
1. Heat
Placing a hot water bottle or heating pad against the abdomen can relax the muscles and relieve cramps. Heat helps the uterine muscle and those around it relax, which may ease cramping and discomfort. A person can also place a heating pad on the lower back to get rid of back pain. Another option is to soak in a warm bath, which can help relax the muscles in the abdomen, back, and legs.
2. Gentle exercise
Although exercise may be the last thing that many women feel like doing when they have cramps, it may provide pain relief. Strenuous exercise might not be beneficial if a person is in pain, but gentle stretching, going for a walk, or doing yoga may help. Exercise also releases endorphins, which are nature's natural pain relievers. A Taiwanese study found that 12 weeks of twice-weekly yoga classes reduced menstrual cramps in the study participants.
A 2013 study compared menstrual pain relief after abdominal massage in two groups of female students. One group had massages using only almond oil, while the other group had massages using a blend of essential oils that consisted of cinnamon, clove, lavender, and rose in an almond oil base.
The researchers found that the group using the essential oils felt more significant relief from menstrual cramps than the group using only the carrier oil. People can try adding a few drops of at least one of these essential oils to a carrier oil for an effective abdominal self-massage.
4. Herbal tea & Dietary Changes
Herbal teas are warm and soothing, and in some cases, the herbs themselves can be beneficial as well.
Some manufacturers market specific teas, such as chamomile, dandelion, red raspberry, and fennel teas, as providing relief from menstrual cramps
Making some changes to the diet may reduce menstrual cramping. Eating a diet rich in omega-3 fatty acids, fruits, vegetables, nuts, lean proteins, and whole grains helps the body stay healthy. Increasing the intake of fluids, such as water and herbal teas, will help the body stay hydrated. Dehydration is a common cause of muscle cramps. Finally, it is best to cut out unnecessary salt, which can cause bloating and fluid retention, and caffeine, which can have a dehydrating effect.
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