9 Natural Ways to Reduce Period Pain
Relaxation Exercises to Reduce Period Pain Naturally Gentle, bodily relaxation exercises will relieve tension from top to toe. This will help you put mind over matter and cope with your pain, as well as reducing it. Sit or lie down, close your eyes and focus on relaxing each body part in turn. Nov 14, · Soaking in a hot bath or using a heating pad, hot water bottle or heat patch on your lower abdomen may ease menstrual cramps. Applying heat may be just as effective as over-the-counter pain medication for relieving menstrual cramps.
Over half of women who menstruate experience period pain dysmenorrhea for one to two days every month. Even though period pain can mean headaches or general discomfort, the pain is typically caused by menstrual cramps. Menstrual cramps occur when your uterus contracts to shed the uterine lining.
This can cause pain what is your favorite movie in spanish your stomach, lower back, groin or upper thighs. Previously, we talked about when it makes sense to see a doctor for menstrual cramps.
Here, perjod talk about what might be causing your period pain and provide 13 home remedies you can try to stop it. Whatever your situation, a doctor can help you understand why you get painful cramps every month. Some of the most common causes of painful periods are:. Also known as premenstrual syndrome, PMS affects 90 percent of menstruating women. Perioe starts a few days before your period begins and continues into the first day or two of menstruation.
Doctors think PMS is caused by estrogen and progesterone levels dipping palns the beginning of each period. PMS has many symptoms including fatigue, irritability and menstrual cramps. Naturalyl dysphoric disorder is a more severe form of PMS that affects about five percent of menstruating women. Uterine fibroids are benign growths that may develop in the uterine lining. They usually appear during childbearing years and often shrink or go away completely after menopause.
These include age, African American ancestry, having a family history of fibroids and being overweight. Since fibroids grow in the uterine lining, they can cause heavy periods and painful naturrally cramps. A oeriod is a usually harmless sac of fluid that forms in or on your body. Ovarian cysts develop in the ovaries, typically during ovulation.
Many women develop at least one small cyst what is the best slowpitch softballs month that naturally fades.
However, some women have multiple or large ovarian cysts which can cause redice or complications. In these cases, nathrally treatment might be needed to manage the paisn. Ovarian cysts can also be caused by polycystic ovary syndrome PCOS.
This is a naturaoly where a hormone imbalance causes many small, harmless cysts how to reduce period pains naturally grow in the ovaries. This can cause painful periods, difficulty getting pregnant, insulin resistance and other health concerns. Symptoms of PCOS include irregular periods, excess hair on the face and body, weight gain, difficulty losing weight, acne and thinning hair on the head. A doctor can prescribe treatments that help manage PCOS symptoms.
When the uterus and ovaries become infected, this is called pelvic inflammatory disease PID. The infection usually begins when bacteria from a sexually transmitted infection STI makes its way to the reproductive organs. PID can also occur following a surgical procedure. While naturaly women experience no symptoms of PID, for some it can cause painful cramps.
The uterine lining, also known as the endometrium, grows inside the uterus. But if you have endometriosis, your endometrium grows outside the uterus, naturakly in other parts of your reproductive organs like the ovaries or fallopian tubes.
When your body tries to shed uterine tissue during your period, the endometrium growing outside the uterus has nowhere to go.
It can become how to reduce period pains naturally in the body. This can cause painful cramps, heavy bleeding, irritation and inflammation. Luckily, most cases of endometriosis can be well reducd with medicines and procedures. This is a treatable condition where the endometrium grows into the muscle wall of the uterus.
The endometrium can affect the entire uterus muscle, but it usually affects one spot. Adenomyosis is a benign condition, but redhce can cause severe cramps. Dealing with cramps every month can be as frustrating as it is painful.
Luckily, there are a many remedies that might help you relieve period cramps. Bloating can cause discomfort and make menstrual cramps worse. Drinking water can reduce bloating how to register as an accounting officer your period and alleviate some of the pain it causes.
Also, drinking hot water can increase blood flow throughout your body and relax your muscles. This can pians cramps what is the largest desert in asia by uterine contractions. Herbal teas have anti-inflammatory properties and antispasmodic compounds that can reduce the muscle spasms in the uterus that cause cramping.
Drinking chamomile, fennel or ginger tea is an easy, natural way to relieve menstrual cramps. Plus, herbal teas can have other benefits like stress relief and helping with insomnia. Some foods can offer natural relief for cramps and they taste great. Anti-inflammatory foods can help natuurally blood flow and relax your uterus. Try eating berries, tomatoes, pineapples and redce like turmeric, ginger or garlic.
Leafy green vegetables, almonds, walnuts how to reduce period pains naturally fatty fish, like salmon, can also help reduce inflammation.
While a brownie or french fries might sound delicious, foods high in sugar, trans fat how to deposit money in ppf account online salt can cause bloating and inflammation, which makes muscle pain and cramps worse. Grab a banana or another piece of fruit redkce fight sugar cravings, or go for unsalted nuts if you want something more savory.
Caffeine causes your blood vessels to narrow. This can constrict your uterus, making cramps more painful. If you need your coffee fix, switch to decaf during your period. If you rely on caffeine to beat the afternoon slump, eat a snack how to reduce period pains naturally in protein or take a quick minute walk to boost your energy. Vitamin D can help your body absorb calcium and reduce inflammation.
Other supplements, including omega-3, vitamin E and magnesium, can help hpw inflammation and might even make your periods less painful.
For best results, take supplements every day, not just during your pauns. Also, because some supplements interact with medications, be sure to ask your doctor before taking anything new.
A little heat can help your muscles relax, improve blood flow and relieve tension. Try sitting with a heating pad, taking a hot shower or relaxing in a hot bath. But even gentle exercise releases endorphins that make you feel happy, reduce pain and relax your muscles. Pefiod minutes of yoga, light stretching pakns walking might be all you need to feel better. Stress may make cramps worse.
Use stress natrally techniques like meditation, deep breathing, yoga or your own favorite way to relieve stress. Stay focused on this space for at least a few minutes while you take slow, deep breaths. One study found that massage therapy significantly reduced menstrual pain in women with endometriosis. Massages may reduce uterine spasms by relaxing the uterus. In order to most effectively manage period cramps, massage therapy should focus on the abdominal area.
But a full body massage that reduces your overall stress may also help to relieve menstrual cramps. The hormone prostaglandin can cause muscle contractions and pain. Anti-inflammatory medicines like ibuprofen can provide fast-acting relief by reducing the amount of prostaglandins in your body.
For best results, only take OTC medicines when you start to feel cramps. Some people find relief with alternative medicine practices like acupuncture and acupressure.
Acupuncture is a practice that stimulates the body by placing needles in the skin. Acupressure stimulates the body without needles by putting pressure on certain points of the body. These practices can help you relax, release muscle tension and improve blood flow throughout your body.
Birth control can stop period pain if cramps are caused by a hormone imbalance. Balancing your levels of estrogen and progesterone uow thin the uterine lining so it hos more easily. Hormonal birth control also regulates the length and frequency of your period. Some forms of birth control can completely alleviate period cramps by stopping your period altogether. A little help from a doctor might be the best way to stop dreading your periods. Related posts.
How to stop period cramps
Dehydration is one cause of muscle 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. Cool, refreshing outdoor air will revive your spirits and help reduce period pain naturally. Go outside, whatever the weather, and take slow, deep breaths, filling your lungs with revitalizing oxygen. This will boost your energy, helping you rise above the pain. Deep breaths will also relax muscles, relieving pressure on tender places. Jul 20, · One study analyzing the relationship between exercise and menstrual aching found that active women experienced less pain during their period than women who were sedentary. Aerobic exercises such as swimming, running, walking, or biking are best since they can boost your heart rate quickly to trigger the release of endorphins.
First there's PMS: bloating, irritability, overall discomfort. And then even when your period comes, the cramps! The official term for period pain is dysmenorrhea. According to The American College of Obstetricians and Gynecologists , more than half of women experience some level of menstrual cramps one to two days a month.
So why does our period bring on cramps? During menstruation, the uterus contracts, pressing up against surrounding blood vessels. Cue the menstrual cramps! Period cramps differ from woman to woman. I struggled through crippling cramps during my teens and still experience pangs now and then.
Over-the-counter medication can certainly help relieve period-driven pain, but I've found that often non-medical methods work best to relax you, mind and body, when Flo comes to town.
Here are some natural tips for period pain relief. The idea of exercise may seem far-fetched when all you want to do is curl up into a ball, but physical activity stimulates the release of endorphins—which work against prostaglandins —to relieve period pain as your body pumps and circulates blood.
One study analyzing the relationship between exercise and menstrual aching found that active women experienced less pain during their period than women who were sedentary. Aerobic exercises such as swimming, running, walking, or biking are best since they can boost your heart rate quickly to trigger the release of endorphins. Some of the most effective cramp-busting yoga exercises include the seated twist, wind pose, cat pose, bow pose, and reclining angle.
Not flexible? Me neither. A few simple stretches can loosen up your aching areas, too. I also lie on my stomach, push myself up with my arms, and lean back while keeping my legs on the ground aka, cobra pose. Whenever I get overwhelming cramps, a heating pad is my go-to. Use a heating pad, a bottle full of hot water, or a warm towel to relieve the pain of cramping muscles.
Whatever method you choose, place the warmer on your abdomen or your lower back. A long, warm bath can have similar effects. Herbal teas, specifically chamomile, are not only tasty and soothing, but also good for cramp prevention.
A study released by the American Chemical Society discovered that drinking chamomile tea increases the production of glycine , an amino acid that reduces muscle spasms. The researchers concluded that this calming effect helps lower pain for women experiencing menstrual cramps. The effects of chamomile tea last longer than one cup, too. The study discovered that glycine levels remained high in participants for up to two weeks after they stopped drinking the tea.
Making a habit of drinking chamomile in the weeks leading up to your period can help combat period pain. Better yet, sip some while bathing or using a belly warmer to calm cramps inside and out. Vitamin D helps lessen inflammation by hindering the production of prostaglandins during menstruation. One study discovered that women who took vitamin D supplements reported experiencing fewer cramping symptoms during their period than those who took a placebo.
Certain foods can do the trick, too. According to the National Institutes of Health, the best natural food sources of vitamin D are fish liver oils and fatty fish including salmon, tuna, and mackerel. Other foods that contain vitamin D although less than fish are cheese, egg yolks, beef liver, and mushrooms. Fortified foods—products that are supplemented with extra nutrients—such as milk, cereal, orange juice, and yogurt are also a good source of vitamin D.
Caffeine is a vasoconstrictor , causing blood vessels to constrict—aka, the last thing you need when your muscles are already tightening up! A study conducted by the Johns Hopkins School of Hygiene and Public Health found that caffeine intake has a negative impact on menstrual functions in general, too. Drink water and other non-caffeinated liquids instead.
Coconut oil is known for its natural anti-inflammatory effects. Research conducted by naturopathic doctor Bruce Fife shows that women reported less pain during PMS after adding coconut oil to their diet. A study conducted by the Touch Research Institute and the University of Miami Medical School investigated the effects of minute massages twice a week consisting of relaxing major muscle groups.
The results showed that the massages helped lower anxiety in addition to PMS symptoms such as cramps and bloating in the short-and long-term. Using similar massage tactics such as kneading your abdomen and back can help fight off your cramps. Last—but certainly not least—be good to yourself! Get enough rest and try to avoid anything that could cause you additional stress leading up to or during your period. Keep in mind that although it may be one of the least pleasant aspects of womanhood, a healthy period means that your body is working as it should.
Photo Credit: Belathee Photography. Find out how much you actually know about why your periods are painful. That time of the month can be a pain in the you-know-what, but this condition is nothing to joke about.
Irregular menstrual cycles, permanent lethargy, and propensity to gain weight are just a few of the signs. Deciphering myth from fact could change the way you see your period. Home Lifestyle. Cardio Kicks Cramps to the Curb The idea of exercise may seem far-fetched when all you want to do is curl up into a ball, but physical activity stimulates the release of endorphins—which work against prostaglandins —to relieve period pain as your body pumps and circulates blood.
Keep Calm with Chamomile Herbal teas, specifically chamomile, are not only tasty and soothing, but also good for cramp prevention. Reach for the Vitamin D Vitamin D helps lessen inflammation by hindering the production of prostaglandins during menstruation. Consume More Coconut Oil Coconut oil is known for its natural anti-inflammatory effects. Be Kind to Yourself Last—but certainly not least—be good to yourself!
By Kirsten Nunez. By Lindsay Schlegel. By Elle Merilatt. By Christine Warner. By Teresa Blackman.
<- How to get thinner legs and thighs - How to make onion soup for weight loss->