What causes menstrual cramps and how can you find relief. Which home remedies are most effective for easing period pain. How to manage dysmenorrhea through lifestyle modifications and natural treatments.

Understanding the Causes of Menstrual Cramps

Menstrual cramps, medically known as dysmenorrhea, affect over half of menstruating women. These painful contractions occur when the uterus sheds its lining during menstruation. While some level of discomfort is normal, severe or chronic pain may indicate underlying conditions.

Common Causes of Painful Periods

• Premenstrual syndrome (PMS)
• Premenstrual dysphoric disorder (PMDD)
• Uterine fibroids
• Ovarian cysts
• Pelvic inflammatory disease (PID)
• Endometriosis
• Adenomyosis

PMS affects up to 90% of menstruating women, causing symptoms like fatigue, irritability, and cramps in the days leading up to menstruation. PMDD is a more severe form, impacting about 5% of women. Uterine fibroids and ovarian cysts can also contribute to menstrual pain by putting pressure on surrounding tissues.

Conditions like endometriosis and adenomyosis, where uterine tissue grows outside its normal location, can cause particularly severe cramping. If you experience chronic, debilitating pain, it’s important to consult a healthcare provider to rule out these underlying issues.

Heat Therapy: A Time-Tested Remedy for Cramp Relief

Applying heat to the lower abdomen is one of the most effective and accessible ways to alleviate menstrual cramps. Heat helps relax the contracting muscles of the uterus, improving blood flow and reducing pain.

How to Use Heat Therapy for Cramps

• Use a heating pad or hot water bottle on your lower abdomen
• Take a warm bath to relax your whole body
• Try adhesive heat patches for on-the-go relief

Can heat therapy be as effective as pain medication? Studies have shown that continuous low-level heat therapy can be just as effective as over-the-counter pain relievers for menstrual cramps. It’s a safe, drug-free option that many women find soothing.

Exercise: Moving Your Way to Less Pain

While exercising might be the last thing on your mind during your period, gentle physical activity can significantly reduce menstrual cramps. Exercise releases endorphins, the body’s natural painkillers, and improves circulation throughout the body, including the uterus.

Effective Exercises for Period Pain Relief

1. Light aerobic activities like walking or swimming
2. Yoga poses that focus on the pelvic area
3. Gentle stretching exercises
4. Pilates for core strengthening

How much exercise is needed to reduce cramps? Even 30 minutes of moderate exercise three times a week can make a noticeable difference in menstrual pain. The key is consistency and finding activities you enjoy, making it easier to maintain a regular exercise routine.

Dietary Changes to Ease Menstrual Discomfort

What you eat can have a significant impact on the severity of your menstrual cramps. Certain foods can exacerbate inflammation and worsen pain, while others have anti-inflammatory properties that may help alleviate discomfort.

Foods to Avoid During Your Period

• Caffeine
• Alcohol
• Salty foods
• Fatty or processed foods
• Refined sugars

Foods That May Help Reduce Cramps

• Omega-3 rich foods (fatty fish, walnuts, flaxseeds)
• Fruits and vegetables high in antioxidants
• Whole grains
• Lean proteins
• Hydrating foods like watermelon and cucumber

How can diet influence menstrual pain? A diet rich in anti-inflammatory foods can help reduce prostaglandin production, the hormone-like substances responsible for uterine contractions. Additionally, staying well-hydrated can help reduce bloating and alleviate cramps.

Herbal Remedies and Supplements for Natural Relief

Many women turn to natural remedies to manage menstrual cramps. While scientific evidence varies, some herbs and supplements have shown promise in reducing period pain.

Potentially Beneficial Herbs and Supplements

• Ginger
• Cinnamon
• Fennel
• Chamomile tea
• Magnesium
• Vitamin B1 (Thiamine)
• Omega-3 fatty acids

Is ginger effective for menstrual pain? Several studies have found that ginger can be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) in reducing menstrual pain. It works by lowering the levels of pain-causing prostaglandins.

Can magnesium supplements help with cramps? Magnesium plays a crucial role in muscle and nerve function. Some research suggests that magnesium supplements may help reduce the severity of menstrual cramps, particularly in women with magnesium deficiency.

Stress Reduction Techniques for Managing Period Pain

Stress can exacerbate menstrual cramps by increasing muscle tension and altering hormone levels. Implementing stress-reduction techniques can not only improve your overall well-being but also help manage period pain.

Effective Stress Management Strategies

1. Meditation and mindfulness practices
2. Deep breathing exercises
3. Progressive muscle relaxation
4. Guided imagery
5. Journaling

How does stress affect menstrual pain? Stress activates the body’s fight-or-flight response, leading to increased muscle tension, including in the uterus. This can intensify cramping. Additionally, stress can disrupt hormone balance, potentially worsening PMS symptoms.

Can meditation really help with period cramps? While it may not directly reduce pain, regular meditation practice can increase pain tolerance and improve overall coping mechanisms. A study published in the Journal of Alternative and Complementary Medicine found that mindfulness meditation significantly reduced the severity of menstrual cramps in young women.

Massage and Acupressure for Cramp Relief

Gentle massage and acupressure techniques can provide immediate relief from menstrual cramps by improving blood flow and relaxing tense muscles.

Massage Techniques for Period Pain

• Circular motions on the lower abdomen
• Light pressure on the lower back
• Gentle kneading of the thighs

Acupressure Points for Menstrual Cramps

• Spleen 6 (SP6) – inside of the leg, above the ankle
• Liver 3 (LV3) – on top of the foot, between the big toe and second toe
• Large Intestine 4 (LI4) – between the thumb and index finger

How does acupressure work for menstrual pain? Acupressure is based on the traditional Chinese medicine concept of balancing energy flow in the body. Stimulating specific points is believed to release tension and promote the body’s natural healing processes.

Over-the-Counter Pain Relief Options

When natural remedies aren’t providing sufficient relief, over-the-counter (OTC) pain medications can be an effective option for managing menstrual cramps.

Common OTC Medications for Period Pain

• Ibuprofen (Advil, Motrin)
• Naproxen (Aleve)
• Acetaminophen (Tylenol)

Which type of OTC pain reliever is most effective for menstrual cramps? Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen are generally considered the most effective for menstrual pain. They work by reducing the production of prostaglandins, which are responsible for uterine contractions.

Are there any risks associated with using OTC pain relievers for cramps? While generally safe when used as directed, long-term or excessive use of NSAIDs can lead to side effects such as stomach ulcers or kidney problems. It’s important to follow dosage instructions and consult with a healthcare provider if you need to use these medications frequently.

Hormonal Birth Control for Menstrual Pain Management

For women with severe or chronic menstrual pain, hormonal birth control methods can be an effective long-term solution. These medications work by regulating hormone levels and often reducing the intensity of menstrual bleeding and cramping.

Types of Hormonal Birth Control for Cramp Relief

• Combined oral contraceptives (birth control pills)
• Hormonal IUDs
• Birth control implant
• Birth control patch
• Vaginal ring

How do hormonal contraceptives reduce menstrual pain? These methods typically work by thinning the uterine lining, which results in lighter periods and less cramping. Some also suppress ovulation, further reducing pain associated with the menstrual cycle.

Are there any drawbacks to using hormonal birth control for cramp relief? While effective for many women, hormonal methods can have side effects such as mood changes, weight fluctuations, or breakthrough bleeding. It’s important to discuss the benefits and potential risks with a healthcare provider to find the most suitable option.

Lifestyle Modifications for Long-Term Cramp Management

Adopting certain lifestyle changes can have a significant impact on the severity and frequency of menstrual cramps over time.

Beneficial Lifestyle Changes

1. Maintaining a healthy weight
2. Quitting smoking
3. Reducing alcohol consumption
4. Improving sleep habits
5. Managing stress levels

How does weight affect menstrual cramps? Being overweight or underweight can disrupt hormone balance, potentially leading to more severe menstrual symptoms. Maintaining a healthy weight through balanced nutrition and regular exercise can help regulate hormones and reduce cramping.

Can quitting smoking improve period pain? Yes, smoking has been linked to increased menstrual pain and heavier periods. Nicotine constricts blood vessels, reducing blood flow to the uterus and potentially intensifying cramps. Quitting smoking can lead to improved menstrual health over time.

Alternative Therapies for Menstrual Pain Relief

Some women find relief from menstrual cramps through alternative therapies. While scientific evidence may be limited for some of these methods, many report subjective improvements in their symptoms.

Alternative Approaches to Cramp Management

• Acupuncture
• Transcutaneous electrical nerve stimulation (TENS)
• Chiropractic care
• Aromatherapy
• Reflexology

Is acupuncture effective for menstrual pain? Some studies have shown that acupuncture can be beneficial in reducing menstrual pain. A review published in the Cochrane Database of Systematic Reviews found that acupuncture may provide greater relief from menstrual pain compared to no treatment or standard care.

How does TENS work for period cramps? TENS devices deliver small electrical pulses through electrodes placed on the skin. This is thought to disrupt pain signals and stimulate the release of endorphins, the body’s natural painkillers. Some women find TENS units helpful for managing menstrual pain, particularly when used in combination with other treatments.

When to Seek Medical Help for Menstrual Cramps

While some level of menstrual discomfort is normal, severe or worsening pain may indicate an underlying condition that requires medical attention.

Signs You Should Consult a Healthcare Provider

• Severe pain that interferes with daily activities
• Cramps that last longer than 2-3 days of your period
• Pain that doesn’t respond to over-the-counter treatments
• Sudden changes in your menstrual pain patterns
• Heavy bleeding or clots larger than a quarter
• Pain during intercourse
• Fever or abnormal discharge accompanying menstrual pain

What diagnostic tests might a doctor perform for severe menstrual cramps? Depending on your symptoms and medical history, a healthcare provider may recommend:

• Pelvic exam
• Ultrasound
• Laparoscopy
• Hysteroscopy
• Blood tests

These tests can help identify underlying conditions such as endometriosis, fibroids, or pelvic inflammatory disease that may be contributing to severe menstrual pain.

Are there prescription medications available for severe menstrual cramps? Yes, for women with severe dysmenorrhea that doesn’t respond to over-the-counter treatments, doctors may prescribe stronger pain medications or hormonal treatments. These might include:

• Prescription-strength NSAIDs
• Hormonal birth control
• Gonadotropin-releasing hormone (GnRH) agonists
• Danazol

The choice of medication depends on the underlying cause of the pain, the severity of symptoms, and individual health factors.

Menstrual cramps, while common, don’t have to be debilitating. By understanding the causes and exploring various treatment options, most women can find effective ways to manage their period pain. Remember that every woman’s experience is unique, and what works for one may not work for another. It’s important to be patient and willing to try different approaches to find the best combination of remedies for your individual needs. If you’re struggling with severe or chronic menstrual pain, don’t hesitate to seek professional medical advice. With the right approach, it’s possible to significantly reduce the impact of menstrual cramps on your daily life and overall well-being.

13 ways to stop period cramps

Over half of women who menstruate experience period pain (dysmenorrhea) for one to two days every month. And even though period pain can mean headaches or general discomfort, the pain is typically caused by menstrual cramps.

Menstrual cramps happen when your uterus contracts to shed its lining, also known as the uterine lining. This can cause pain in your stomach, lower back, groin or upper thighs. Previously, we talked about when it makes sense to see a doctor for menstrual cramps. Here, we’ll talk about what might be causing your period pain and offer 13 home remedies you can try to improve it.

What causes period pain?

There can be many reasons for period pain, and if you experience chronic painful periods, it’s only natural to wonder why. Maybe you’re the only woman in your family who gets severe cramps. Maybe your painful periods didn’t start until your 20s. 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:

PMS (premenstrual syndrome)

Also known as premenstrual syndrome, PMS affects 90% of menstruating women. PMS 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 before the beginning of each period. PMS has many symptoms, including fatigue, irritability and menstrual cramps.

PMDD (premenstrual dysphoric disorder)

Premenstrual dysphoric disorder is a more severe form of PMS that affects about 5% of menstruating women. Doctors aren’t sure what causes PMDD, but women with high levels of stress, depression or a family history of depression are more likely to experience it. Symptoms of PMDD are similar to PMS, but more intense, including more painful cramps.

Fibroids

Uterine fibroids are benign growths that may develop in the lining of the uterus. They can be so small that it’s impossible to see them with the naked eye, or big enough to change the shape of your uterus. They usually appear during childbearing years and often shrink or go away completely after menopause.

Doctors can’t be sure who will develop uterine fibroids, but certain factors can increase one’s risk. 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 menstrual cramps.

Ovarian cysts

A cyst 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 every month that naturally fades. However, some women have multiple or large ovarian cysts which can cause pain or complications. In these cases, medical treatment might be needed to manage the cysts.

Ovarian cysts can also be caused by polycystic ovary syndrome (PCOS). This is a condition where a hormone imbalance causes many small, harmless cysts to 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. A doctor can prescribe treatments to help manage PCOS symptoms.

PID (pelvic inflammatory disease)

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 happen following a surgical procedure. While many women experience no symptoms of PID, it can cause painful cramps for some people.

Endometriosis

The uterine lining, also known as the endometrium, grows inside the uterus. But if you have endometriosis, your endometrium grows outside the uterus, usually 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 trapped in the body. This can cause painful cramps, heavy bleeding, irritation and inflammation. With advances in medicine, most cases of endometriosis can be well managed with medications and procedures.

Adenomyosis

Adenomyosis 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 manageable condition, but it can cause severe cramps. Doctors aren’t sure exactly what causes adenomyosis, but women who’ve had children or undergone uterine surgery have a higher risk of developing it.

13 things that may help with period cramps

Dealing with menstrual cramps every month can be as frustrating as it is painful. The good news is there are many remedies that might help you relieve period cramps. It’s important to remember that these techniques won’t always work, especially for chronic conditions, but they can offer relief for mild to moderate period pain.

1. Drink more water to reduce bloating

Bloating can cause discomfort and make menstrual cramps worse. While it may sound counterintuitive, drinking water can reduce bloating during 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 lessen cramps caused by uterine contractions.

2. Enjoy herbal teas to relieve inflammation and muscle spasms

Certain types of herbal tea 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, these herbal teas can have other benefits, like stress relief and helping with insomnia.

3. Eat anti-inflammatory foods to relax menstrual cramps

Some foods can offer natural relief for cramps, and they taste great. Anti-inflammatory foods can help promote blood flow and relax your uterus. Try eating berries, tomatoes, pineapples and spices like turmeric, ginger or garlic. Leafy green vegetables, almonds, walnuts and fatty fish, like salmon, can also help reduce inflammation.

4. Skip the treats to avoid extra bloating

While a brownie or french fries might sound delicious, foods high in sugar, trans fat and salt can cause bloating and inflammation, which makes muscle pain and cramps worse. Grab a banana or another piece of fruit to fight sugar cravings, or go for unsalted nuts if you want something more savory.

5. Reach for decaf coffee to improve period pain

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 high in protein or take a quick 10-minute walk to boost your energy.

6. Try dietary supplements to help with menstrual symptoms

Vitamin D can help your body absorb calcium and reduce inflammation. Other supplements, including omega-3, vitamin E and magnesium, can help reduce inflammation and might even make your periods less painful. For best results, take supplements every day, not just during your period. Also, because some supplements interact with medications, be sure to ask your doctor before taking anything new.

7. Apply heat to calm cramping

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.

8. Exercise for muscle relaxation and endorphins

If you’re in pain, exercise might be the last thing on your mind. But even gentle exercise releases endorphins that make you feel happy, reduce pain and relax your muscles. Fifteen minutes of yoga, light stretching or walking might be all you need to feel the physical and mental benefits of exercise. And if exercise is already a part of your routine, did you know that tracking your period can help you improve athletic performance?

9.

Reduce stress to improve mental and physical period symptoms

Stress may make cramps worse. Use stress relief techniques like meditation, deep breathing, yoga or your own favorite way to relieve stress. If you’re not sure how to relieve stress, try guided imagery. Simply close your eyes, take a deep breath and imagine a calm, safe place that’s significant to you. Stay focused on this space for at least a few minutes while you take slow, deep breaths.

10. Try massage therapy to reduce cramping and stress

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 manage period cramps most effectively, 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.

11. Take over-the-counter (OTC) medicines to get rid of period 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. OTC medicines may not always magically cure menstrual cramps, but they can often improve pain significantly. For best results, only take OTC medicines when you start to feel cramps.

12. Try alternative medicine for PMS relief

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.

13. Start hormonal birth control

Birth control can stop period pain if cramps are caused by a hormone imbalance. Balancing your levels of estrogen and progesterone helps thin the uterine lining so it sheds 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. Talk to your OB-GYN about birth control options, including the pill, birth control shot or hormonal IUD. Then, you’ll be able to choose the type of birth control that works best for you.

Get help relieving period cramps

If you’ve tried all the menstrual cramp treatments on this list and still have painful periods, or you want to know up front which options will work best for you, talk to your primary care doctor or OB-GYN.

At HealthPartners and Park Nicollet, our women’s health doctors can prescribe stronger treatments for menstrual cramps that can go a long way to improve your quality of life during that time of the month. A little help from a doctor might be the best way to stop dreading your periods.

How to Get Rid of Cramps: 14 Things to Try

You may be able to relieve period cramps with over-the-counter pain relievers and home remedies, including exercising or using a heating pad.

Cramps affect many people before and during their period. While some people only experience mild cramps, others aren’t quite as lucky. In some cases, the pain from period cramps can be extreme and make a serious dent in your daily life.

If period pain is cramping your style every month, there are steps you can take to gain back control. Here are 14 proven home remedies that may ease your discomfort, and help you get back on track with your busy life.

Period cramps are caused by contractions in your uterus. These contractions are triggered by changes in your body’s hormone levels, particularly prostaglandins. When you menstruate, your uterus contracts and sheds its lining, which is released as blood through your vagina.

Some people are more likely to experience period pain, particularly those who:

• are younger than 30 years of age
• bleed heavily during their periods
• have irregular bleeding
• have a family history of period pain
• smoke
• started puberty early (age 11 or earlier)

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.

Research 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.

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.

Over-the-counter (OTC) pain relievers can help with period cramps and other period-related pain, like headaches.

While pretty much any type is bound to offer some relief, nonsteroidal anti-inflammatory drugs (NSAIDs) are best, according to the American College of Obstetricians and Gynecologists. This is because NSAIDs don’t just relieve pain and inflammation, but they also reduce the number of prostaglandins made by your body and lessen their effects.

OTC NSAIDs include:

• ibuprofen (Advil, Motrin)
• naproxen (Aleve)
• aspirin (Bufferin)

To get the most bang for your buck, ibuprofen is the best of these OTC NSAID options, according to a 2020 meta-analysis.

The study compared the effectiveness and safety of OTC pain relievers for period pain. The most effective was actually diclofenac, but it was worst for safety, making ibuprofen the best option for dysmenorrhea.

These medications work best if they’re taken at the first sign of cramps or pain. Be sure to take only as directed and talk with your doctor first if you have a history of heart, liver, or kidney problems, or if you have asthma, ulcers, or bleeding disorders.

According to a 2018 study, 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.

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.

One study 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.

Several studies suggest that different types of dietary supplements may help reduce period cramps, though it’s not known exactly how they work.

A 2017 review of magnesium use in gynecology found the mineral to be considerably more effective at relieving cramps than placebos in controlled studies.

A 2020 review of nine studies on the effectiveness of cinnamon, fennel, and ginger found that all were associated with reduced period pain. Cinnamon also appeared to shorten the duration of pain.

Other supplements that have been linked to reduced period cramps include:

• calcium
• vitamins B6, B1, E, and D
• vitamin B12 and fish oil

As with OTC meds, use as directed, and talk with your doctor if you’re taking any other medications, as they may interact with supplements.

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
• fatty fish
• 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 study, following the Mediterranean diet and reducing alcohol intake was associated with shorter, lighter periods and reduced menstrual pain.

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.

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:

1. Measure four fingertips up from your inner ankle bone.
2. Firmly rub this area for several minutes.
3. Repeat daily as needed before and during your period.

If home remedies aren’t cutting it, consider talking with a healthcare professional about birth control for period pain.

Birth control pills are often prescribed to treat painful periods. Other hormonal birth control methods may also help period pain, including:

• intrauterine devices (IUDs)
• Depo-Provera shot
• vaginal ring
• the patch
• implant

Bonus: Birth control may also help with other period issues, like PMS and mood stability.

Using a TENS machine may help relieve period pain. TENS — short for transcutaneous electrical nerve stimulation —uses low-voltage electrical currents to treat pain.

Portable TENS units can be purchased for use at home and they’re easy to use. All you do is attach the sticky electrode patches to your skin over your lower abdomen or back where you feel the pain and choose the intensity setting that feels best.

Studies have shown that TENS users experienced a reduction in period pain, improved quality of life, and took less pain medication for their period pain.

Some people find using CBD for menstrual cramps to be helpful. There’s no research into the effects of CBD specifically for period pain, but anecdotal reports suggest it can help with inflammation and chronic pain.

In a 2019 survey of women with endometriosis, the participants self-reported CBD oil and cannabis as the most effective remedy for pain relief compared with physical self-management methods, like yoga and stretching.

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.

Although period cramps are very common, severe pain isn’t normal. You’ll want to make an appointment to see a doctor if you:

• have period cramps so painful that you can’t go about your daily activities
• started having severe menstrual cramps at or after age 25

Extreme pain before or during your period can be a sign of a more serious health condition that needs treatment, such as:

• endometriosis
• pelvic inflammatory disease (PID)
• sexually transmitted infections (STIs)
• uterine fibroids
• adenomyosis
• cervical stenosis

Period cramps are very common, but there are times when they can interfere with your day-to-day life. Fortunately, there are steps you can take to ease the pain and discomfort caused by these pesky cramps.

If, however, the pain doesn’t go away after a couple of days or is so extreme that you have difficulty functioning, be sure to follow up with your doctor.

How to get rid of leg cramps? Causes of seizures.

Neurology

These are not just unpleasant sensations in the legs, sometimes they are very painful. It is necessary to sound the alarm and consult a doctor if, for example, you often wake up from these pains. Often they occur abruptly in the calf muscles. This can all happen for completely different reasons. Maybe you walked for a very long time the day before, experienced stress, or were very cold. Even overwork can cause cramps. And, perhaps, this is due to the fact that the body lacks potassium and calcium. If you have varicose veins or flat feet, then they may be the cause of cramps. Very often, when we sleep, the wrong position of the body can cause stagnation of blood circulation, and, as a result, convulsions.

If a cramp occurs, you can quickly eliminate discomfort in the following way: while sitting, you need to pinch the sore spot. After that, be sure to stretch the calf muscles and feet to restore blood circulation. This is done with the help of stroking and patting in the direction from the heels along the calves and to the knees. Then you can go to bed, not forgetting to raise your legs at an angle of at least 60 degrees, so that the outflow of blood occurs.

A good tonic for the vessels of the legs – contrast baths.

Some exercises to do before bed will also help.

1. Lie on your back, turn the imaginary bicycle pedals with your feet.

2. Try to learn how to pull your toes towards you.

Be sure to include calcium in your diet in any acceptable way. It is best, of course, if you eat some variety of fermented milk products, beans, cereals, sesame seeds, etc. every day. In this case, it is advisable to eat 4-5 tsp every day. honey. It will help keep calcium in the body.

It is also important to carefully monitor the weight, not allowing yourself to gain extra pounds and monitor the condition of the veins. And avoid heavy workloads.

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Neurology

What to do if you have a cramp? Tips and Tricks

What to do if you have a cramp? Learn the basic ways to quickly relieve pain and reduce muscle tension to prevent the recurrence of this unpleasant condition.

Seizures can happen to anyone, regardless of age, position in society and physical form. In some cases, they are possible as a result of problems with the heart, brain, but most often convulsions are associated with a lack of healthy muscles, electrical imbalances and disorders of calcium and potassium metabolism in the body.

Dealing with a cramp can greatly speed up recovery and reduce the patient’s possible discomfort. In this article, you’ll find helpful first aid tips as well as seizure prevention tips that can help prevent future seizures.

Learn how to relax your muscles at the first sign of a cramp, what foods and supplements can help you recover from a cramp, and how to take preventive measures to avoid recurring cramps.

A cramp is an insatiable muscle contraction that can occur in any part of the body. It usually occurs suddenly and can last from a few seconds to several minutes. The appearance of seizures is often associated with diseases of the nervous system, but can also be the result of muscle strain, low levels of calcium in the blood, certain medications, and other factors.

It is important to emphasize that cramps can occur in any part of the body, but the most common cramps are in the arms, legs, abdomen, or back.

If seizures recur, you should consult a doctor who will conduct the necessary examinations and prescribe treatment, if necessary.

Seizures can occur due to various reasons. One of the main reasons is muscle strain, which can occur as a result of prolonged physical activity, especially in conditions of insufficient relaxation and rest. In this case, seizures usually go away on their own and are not serious.

However, there are more serious causes of seizures, such as a lack of nutrients in the body (for example, a lack of calcium, magnesium, and potassium), disorders of the nervous system, infectious diseases, injuries and muscle deformities, as well as taking certain drugs or having malignant tumors.

In addition, convulsions may occur as a result of an attack of epilepsy or other nervous disorders, including Parkinson’s disease and cataracts. All these causes require diagnosis and treatment under the supervision of a specialist.

Q&A:

What causes convulsions?

Seizures can be caused by various reasons: lack of trace elements in the body, overwork, stress, nervous tension, taking certain medications, diseases of the muscle tissue and nervous system, and many others.

What measures can be taken in case of a seizure?

During a spasm, relax and try to stretch the muscle where the spasm has occurred. You can also try massaging the affected area or applying a warm compress to it.

What exercises can be done to prevent seizures?

To prevent cramps, you need to perform exercises aimed at stretching the muscles. For example, you can do leg stretching exercises, do yoga, Pilates, or run.

When should I see a doctor?

If convulsions occur frequently and are accompanied by pain, if they occur during sleep or lead to loss of consciousness, then it is necessary to consult a doctor to diagnose the causes of occurrence and prescribe treatment.

What medications can be prescribed to treat seizures?

Medicines containing magnesium, calcium, potassium, and B vitamins may be prescribed to treat seizures. Special medical equipment, such as an electrical muscle stimulator, may also be prescribed.

What folk remedies can be used to treat seizures?

For the treatment of seizures, folk remedies can be used: make herbal tinctures (eg chamomile, peppermint, willowherb, etc.) or apply magnesia. But before self-use of folk remedies, you need to consult a doctor so as not to harm your health.

Seizure symptoms

Seizures are the need to carefully monitor the possible presence of symptoms in yourself and loved ones. Including so much confusion and dizziness, unsteadiness when walking, and a feeling that current vision may be poor. Symptoms also include frequent silent convulsions, shortness of breath, excessive sweating, profuse salivation, and rapid pulse.

In addition, the symptoms may be associated with sudden exertion, overwork, taking certain medications, and other causes. If you or someone close to you has symptoms similar to seizures, you should see a doctor and get tested. Only an experienced specialist can determine the exact cause and prescribe the correct treatment and measures to prevent possible complications.

In addition, depending on the individual nature of the development of symptoms, there may be additional symptoms such as sharp pains in the head or abdomen, detachment of consciousness and cerebral hemorrhage. In such cases, it is urgent to call an ambulance in order to prevent detrimental consequences for the patient’s health and save his life.

Seizure First Aid

Seizures can happen anytime, anywhere, and someone in your family or friends may need your help. In a situation with convulsions, you need to act quickly and calmly. Here are a few tips that can help you give first aid for a seizure:

1. Surround the casualty to prevent him from falling
2. Place a soft pillow or clothing under your head
3. Relax clothing to help breathe
4. Make sure the casualty’s mouth is open and that they are breathing freely
5. Do not try to stop the convulsive movement by any means
6. Never put anything in the victim’s mouth
7. Wait until the convulsion has ended and then make sure the victim is safe

Call 911 for more than five minutes of convulsions. Do not leave the victim alone and stay with him until the arrival of the medical team.

Use of muscle relaxants for cramps: what you need to know

When the muscles of the body are cramped, it can lead to painful and uncomfortable sensations. To avoid or manage these symptoms, there are many treatment options. One way is to take muscle relaxants.

Muscle relaxants help reduce muscle spasms, which in turn reduces soreness and increased tone. However, these remedies should not be used without a doctor’s prescription, as some side effects can be serious.

• Preparations whose active ingredients have a direct effect on muscle tone – muscle relaxants. Their use can provoke headache, fatigue, and in some cases allergic reactions.
• When the muscles relax, the body may also become out of balance, especially in the case of long-term use of drugs. This can be dangerous for those who walk and even more so drive a car.
• Before taking it, it is always recommended to consult a doctor and find out all the side effects in order to take the right decisive step.

In general, the use of muscle relaxants can be an effective solution to relieve cramps and related cramps when they are transient. However, professionals should always be consulted to identify and treat root causes.

Exercises to prevent cramps

Regular exercise can help prevent cramps:

• Warming exercises : Doing light exercises, such as swings and head turns, can help warm up the muscles and reduce the risk of cramps.
• Stretches : Stretch 2-3 times a day to improve muscle flexibility and reduce the risk of cramps.
• Circles : Rotating the feet and hands in a circle will help improve blood circulation and prevent cramps in the legs and arms.
• Meditation : Breathing exercises and meditation can help relieve stress and muscle tension, which can prevent cramps.

Exercise is a simple and effective way to prevent cramps. Add them to your daily routine and feel the difference in your body.

Nutrition to prevent cramps

Eat foods rich in potassium and magnesium

Lack of potassium and magnesium in the body can lead to muscle weakness and cramps. Include foods rich in these important minerals in your diet. Potassium is found in bananas, potatoes, nuts, apricots, beans and other vegetables and fruits. Magnesium can be obtained from spinach, nuts, corn, peas, and pumpkin.

Alcohol moderation

Convulsions can be caused by excess alcohol in the body. Therefore, if you are prone to seizures, limit your alcohol intake or avoid it altogether. In some cases, such as beriberi, convulsions can occur when drinking small doses of alcohol.

Do not get carried away with coffee

Caffeine is a stimulant that increases the activity of the animal organism for a short time. The stimulant effects of caffeine can trigger seizures. Therefore, if you are prone to cramps, it is worth limiting your intake of caffeine and other similar drugs, such as energy drinks.

Eat regularly

Improper diet and eating irregularities can lead to low blood sugar levels. This can cause seizures. Stick to your meal schedule and don’t skip meals.

Drink enough water

Lack of water can lead to dehydration and cause muscle weakness and cramps. Try to drink enough water throughout the day. This is especially important if you are exercising.

Alternative Treatments for Seizures

Seizures can be a very unpleasant experience that interferes with normal life. The cause of seizures can be factors such as lack of vitamins and minerals, overwork, stress, etc. In most cases, doctors prescribe medications to treat seizures, but there are alternative methods that can be used in addition to conventional medicine.

• Aromatherapy. A few drops of lavender or lemon balm essential oil on a cotton ball will help relieve muscle tension and fatigue. You can also add these oils to your bath before bed to help you relax and prevent cramps at night.
• Yoga. A set of yoga exercises will help you relax and improve blood circulation. This will help prevent the occurrence of cramps associated with overwork and lack of movement in the joints.
• Muscle massage. Massaging the leg muscles will help improve blood circulation and relieve tension, which is the cause of many cramps. Massage is best done before bed as it will help you relax and improve the quality of your sleep.

It is important to remember that alternative methods can be used in addition to traditional medicine, but cannot replace it. If you regularly experience seizures, you should consult a doctor for advice and treatment.

Measures to prevent seizures

Keeping up with your daily routine

Keeping track of your daily routine is important to prevent seizures. It is necessary to get a full night’s sleep if possible, as well as to regularly exercise to strengthen muscles and joints. Reasonably distribute the load on your body, do not overwork.

Proper nutrition

Lack of vitamins and minerals in the body can be one of the causes of seizures. Therefore, it is necessary to eat right, eating foods rich in calcium, magnesium and potassium. Watch your diet and be sure to include vegetables, fruits, buckwheat, chicken.

Quitting bad habits

Bad habits, such as drinking and smoking, can negatively affect muscle and joint function. Try to give up such habits in the name of maintaining your health and preventing the occurrence of seizures.

• Conclusion: If you do not want to suffer from seizures, you should follow a healthy lifestyle, combining proper nutrition, adequate rest and regular physical activity.

When to Seek Medical Care for a Seizure

1. If convulsions become frequent and prolonged.

If convulsions recur several times a day and the duration of each of them exceeds a few minutes, then this is a reason to see a doctor. This may be a sign of a serious medical condition such as epilepsy and requires immediate diagnosis and treatment.

2. If convulsions are caused by trauma to the head or neck.

If the seizures started after a head or neck injury, you should see a doctor as soon as possible. Trauma can lead to various disorders in the functioning of the brain and nervous system, so it is important to get medical attention as soon as possible.

3. If convulsions appear for the first time in life.

If you have a seizure for the first time in your life, you should definitely see a doctor. This may be a sign of various disorders in the functioning of the brain and nervous system, based on which further treatment will be prescribed.

4. If the child has convulsions.

If your child has a seizure, see a doctor as soon as possible. The children’s nervous system is very sensitive to external influences, so convulsions can occur in a variety of cases.