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.

A diet for a healthy heart

Eating healthy does more than help to keep you in shape – it also lowers your chance of getting heart disease, a condition that’s responsible for one in four adult deaths in the United States each year.

The good news is that you can begin to lower your risk for heart disease as soon as your next mealtime rolls around. That’s because a heart-healthy diet can reduce your risk factors by improving cholesterol levels, lowering blood pressure and helping you lose weight. Eating well is also tied to improved mental health. Plus, a heart-healthy diet is also a brain healthy diet.

So, if you want to improve your heart health, read on to learn which heart-healthy foods to add to your grocery shopping list, as well as which foods to avoid.

Foods that are good for your heart

The basics of a heart-healthy diet

Your whole cardiovascular system benefits from the energy in foods you eat. So a heart-healthy diet plan includes nutrient-rich foods that are high in vitamins and minerals such as whole grains and certain fruits and vegetables. Fresh food and minimally processed food are the best things to keep your heart healthy.

Heart-healthy vegetables

Veggies should make up the largest part of your heart-healthy diet plan. Vegetables are packed with antioxidants and have been shown to lower heart risks. And because they are high in fiber, you’ll feel fuller longer, making it easier to cut back on higher calorie foods that aren’t so good for you.

Here are some top vegetable choices for heart health:

• Asparagus
• Broccoli
• Carrots
• Celery
• Cucumbers
• Eggplant
• Green beans
• Leafy greens
• Mushrooms
• Okra
• Onions
• Radishes
• Tomatoes
• Zucchini

Heart-healthy whole grains

Whole grains contain unique disease-fighting antioxidants that you won’t find in refined grains or other foods. Plus, they’re naturally high in fiber. The goal is to eat about 3-5 servings of whole grains each day. An easy way to do this is to swap in whole grain versions of rice, pasta and bread.

These are excellent whole grains to include in your diet:

• Barley
• Brown rice
• Cassava
• Corn, including popcorn
• Couscous
• Quinoa
• Oats
• Wild rice
• 100% whole wheat products

Heart-healthy fruits

Like vegetables, fruits are filled with vitamins and minerals that can protect against stress and inflammation. And guess what? Fruits are also filled with lots of fiber. As a bonus for people with a sweet tooth, they’re naturally sweet.

The best fruits for heart health include:

• Apples
• Bananas
• Berries such as raspberries, strawberries and blueberries
• Citrus fruit such as oranges, lemons and limes
• Kiwi

Heart-healthy meats and proteins

By replacing red meat and high-fat meats with lean protein, you may be able to reduce your risk of heart attack and stroke. Nuts and fish are especially good choices because they are filled with helpful omega-3 fatty acids, vitamin D and healthy fats, which help curb inflammation, making them good for your heart.

Protein options for heart health:

• Atlantic- or Pacific-caught salmon
• Canned light tuna
• Herring
• Beans
• Eggs
• Lean poultry
• Lentils
• Tofu

Heart-healthy oils and fats

A healthy diet isn’t a no-fat diet. Instead, it’s a good-fat diet. But what exactly is a good fat?

You may have heard that olive oil is one of the heathiest oils out there. Why is that? Is it because of calories? No, all oils have about the same calories. The difference is in the types of fats – olive oil contains high levels of the healthier fats (monounsaturated and polyunsaturated) and very little bad fat (saturated or trans).

In fact, a report from the American Heart Association shows that replacing oils high in saturated fats with ones that are high in unsaturated fats can reduce the risk of heart disease and is one of the ways to prevent heart attacks.

Some other examples of healthy oils and fats include:

• Avocado
• Hummus
• Nuts
• Seeds
• Olive oil
• Other vegetable oils, including corn and canola
• Oil-based dressing

If you want to eat more healthy fats and oils, studies have shown the Mediterranean diet can improve your heart health.

What is the Mediterranean diet for heart health?

The Mediterranean diet is a way of eating that favors olive oil, nuts, whole grains and vegetables. Also, fish and poultry take the place of red meats. Based on numerous studies, people who eat a Mediterranean diet have a longer life expectancy.

Foods that aren’t so good for your heart

We covered foods that are beneficial to eat for heart health, but what about ones that aren’t?

First, know that not all processed foods are bad – after all, that bag of frozen broccoli has gone through some level of processing. But many packaged foods are ultra-processed and contain things your body doesn’t need like lots of added sugar, artificial ingredients, salt and bad fats. At the same time, highly processed foods have little of the good stuff like whole grains, fiber, vitamins and minerals.

We get that it’s tough to transition to fresh and homemade foods for every meal. No one is expecting you to give up your favorite foods entirely. Instead, try to make balanced choices and pay attention to the types of fats that are in your food.

Foods with trans fats

Trans fat is the worst type of fat for your body. That’s because trans fats increase bad cholesterol while also decreasing good cholesterol. The Federal Drug Administration (FDA) even banned companies from adding artificial trans fats to their foods back in 2015, stating that they were unsafe to eat.

While trans fats are naturally found in small amounts in some meats and dairy products, the majority of trans fats in foods are added as partially hydrogenated oil by food manufacturers. The FDA’s ban has led food manufacturers to reduce trans fats in their foods, but some foods still contain them.

You’re most likely to find trans fats in processed foods like:

• Frozen pizza
• Fast food
• Breakfast sandwiches
• Baked goods such as cakes and cookies
• Shortening

Foods with unhealthy fats

A small amount of healthy oils is an important part of your diet – they help your body to absorb different minerals, and support brain and nerve function. But not all oils are equally healthy.

These oils are on the list of foods cardiologists say to avoid or use sparingly:

• Oils such as coconut and palm oils
• Butter
• Shortening
• Lard and bacon fat

For snacks, stay away from chips, fries or buttered popcorn. And remember, fats should only be a small part of your diet. So, try to steer clear of fried foods.

Learning how to read nutrition information

No two packaged food products are alike. For example, different brands of nuts can have different fat or sodium content, depending on how they are processed and what, if any, oils are used. Plain yogurt and Greek yogurt have very different amounts of protein. A granola bar and whole oats have very different levels of sugars and fats.

Because of this, understanding food nutrition and how to read labels can help you make healthier choices.

How to read a nutrition label

1. The nutrients listed on the label are based on one serving size. Often serving sizes are smaller than you’d think. So, it’s a good idea to measure.

2. Calories are a unit of measurement that tells us the amount of energy in one serving. Your body uses calories for energy and to be active. Everybody uses a different number of calories. To control your weight, the goal is to balance what you eat with the amount of energy you need.

3. All nutrients are shown as a percent of the daily value. The daily values are reference amounts for how much of the nutrients you should consume or not exceed each day. Depending on the nutrient, daily value is shown in grams (g), milligrams (mg) or micrograms (mcg).

4. Limit foods with high amounts of the items in red. Look for fewer than 2g of saturated fat, less than 250mg of sodium and little to no added sugar.

5. Try to eat foods with more of the items in green. These include dietary fiber, vitamin D, calcium, iron and potassium.

6. Read and rate the ingredients. In general, products that have fewer ingredients – and ones you can pronounce — are less processed and better for you. Here are some questions to ask yourself:

• Does this food contain more than five ingredients?
• Does it contain unhealthy fats like coconut oil?
• Does it include whole grains like oats, barley and wheat flour? If so, are they near the top of the ingredient list?
• Do you know what the ingredients are?

7. Be aware of confusing product information. Some food products make misleading health claims on their packaging. They’ll say things like, “low fat,” or “multigrain,” or “made with whole grains.” It’s easy to think that these foods may be great heart-healthy options. But these products may or may not be good choices for you. The only way to know for sure is to look at the nutrition information and the ingredients.

Know the daily values for a heart smart diet

Try to focus on heart-healthy numbers for the following:

• Dietary fiber: Eat 25-30 grams of dietary fiber each day.
• Sugar: Limit the amount of added sugar you eat or drink.
• Salt (sodium): Limit to 1,500-2,000 milligrams each day.
• Fats: Aim for no trans fats and less than 13 grams of saturated fat each day. There’s no exact limit for the healthier monounsaturated and polyunsaturated fats. Just remember, all fats are high in calories so don’t eat too much.

Creating a heart healthy diet plan

So, you know to eat more fruits, vegetables and grains. And, you know how to find out the nutrition in your foods. But what’s the next step? A good place to start is with a little planning and shopping for the right foods.

Shop with a heart-healthy grocery list

Don’t go to the grocery store unprepared! If you eat fast food for lunch every day, plan out heart-healthy options for the week instead. After all, if you don’t have anything in the fridge that’s healthy – and that you want to eat – you’ll likely find yourself in the drive-through once again.

Then, when you’re shopping:

• Load up on fruits, veggies and whole grains.
• Buy most of your food from the outside edges of the store. This is where they keep the fresh foods.
• Look for foods with fewer ingredients – and ones you can pronounce.

Start by swapping out unhealthy snacks or meals for a healthier option

No one expects you to become a healthy eating machine overnight. The good news is that even making small steps can put you on the path to better health. Here are some examples to help you get started:

• Try oatmeal for breakfast and skip donuts or pastries. This swap increases the amount of heart-healthy whole grains while also eliminating saturated and trans fats.
• Instead of eating hot dogs or deli meat for lunch, make a trip to the salad bar and load up your plate with nutritious veggies. And to get heart-healthy fats, opt for an oil-based vinaigrette instead of creamier dressings.
• Instead of a steak, choose an oily fish like salmon for a boost in healthy fats from omega-3 fatty acids while also reducing saturated fats.
• Eat unsalted nuts instead of chips, fries or buttered popcorn to fill up with good fats and protein while reducing salt and bad fats.
• Drink water and other calorie-free beverages to cut down on calories.

Finally, cut yourself some slack

It can be hard to make changes to your diet. And being heart-healthy doesn’t mean that you can never eat a hamburger, a piece of pizza or a chocolate sundae. It just means you shouldn’t eat them every day or even every week.

When you eat not-so-great food, the FDA recommends dietary tradeoffs. So, if you eat a breakfast that’s high in saturated fat, choose foods that are lower in saturated fats throughout the rest of the day. It’s all about balance and finding a healthy diet you can stick with.

And if you have a bad food day, tell yourself it’s okay and move on. You can do better tomorrow.

Help for a heart-healthy lifestyle

Eating right goes a long way toward a healthy heart but it’s only one piece of the puzzle. Finding time for heart strengthening exercise is super important too – in fact, a heart-healthy diet combined with lifestyle changes like regular exercise have been shown to reduce the risk of coronary artery disease by up to 75%.

You’ll also want to watch risk factors such as high stress, diabetes and being overweight. And, if you smoke or vape, taking steps to quit is one of the best things you can do for your heart.

If you need help managing your risk factors – or figuring out what to eat – contact your primary care doctor.

8 ways to get rid of pain on critical days

• Delfi
• Entertainment
• Health and beauty

September 05, 2011 12:29

Delfi. ua

PHOTO: Shutterstock nuotr.

Some women are quite able to do their usual activities on critical days, but others are simply forced to take sick leave every month. Are you one of them? Then read our tips.

1. Heat
Heat is a very effective way to deal with pain on critical days. There are many ways to warm the lower abdomen. One of them is a warm shower. If it does not help, buy a heating pad, pour warm water and apply to the lower abdomen. If you don’t have a heating pad on hand, take a bag of rice and heat it up in the microwave. The result is magical!

2. Painkillers
Painkillers are the best way to deal with unbearable pain on critical days. They should be taken according to the instructions. Take care of their availability in advance, without waiting until you can not go to the pharmacy for pain.

3. Natural remedies
Some natural remedies relieve menstrual and premenstrual pain. Among them are two-year-old primrose, Polynesian pepper root, chamomile flowers. Try these products and you will notice a noticeable difference! For best results, start taking them a few days before your period.

4. Fetal position
Sounds weird, but it works! Have you ever noticed that a child who has a stomach ache lies down in the fetal position? Indeed, in this position, the abdominal muscles automatically relax, and the pain subsides. Of course, this method is not 100% effective, but in combination with painkillers or a warm heating pad, the result will be immediate!

5. Vitamins
Surprisingly, taking vitamins can also relieve pain. After all, everything in our body depends on what we eat. On critical days, you need to increase the amount of foods containing zinc, calcium and B vitamins. These minerals and vitamins relieve cramps and reduce pain. Also eat more fruits and vegetables. Cut down on foods high in salt.

6. Exercise
Many will say that this is a stupid idea, and on such days it is even difficult for them to walk. But physical exercise helps to relax the muscles and contribute to the release of endorphins into the bloodstream. Of course, you should not do strength exercises, but walking, yoga and light gymnastics will be most welcome.

7. Aromatherapy
It’s no secret that aromatherapy calms and invigorates at the same time. Aromatherapy on critical days can save you from pain. Take a bath with aromatic oils, light scented candles. A warm bath and “aroma magic” will give an excellent result!

8. Massage
This is an easy way to get rid of pain. Massage of the lower abdomen saves from pain on critical days! You can do it yourself or ask a partner. The movements should be circular and gentle. The duration of the massage is at least 15 minutes.

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14 Ways to Try – Drink-Drink time of menses?

Seizures affect many people before and during menstruation. While some people only experience mild cramps, others are not so lucky. In some cases, the pain of menstrual cramps can be very severe and seriously interfere with your daily life.

If menstrual cramps are getting in the way of your style every month, there are steps you can take to get back in control. Here are 14 proven home remedies that can ease your discomfort and help you get back to your busy life.

What causes cramps during menstruation?

Menstrual cramps are caused by uterine contractions. These contractions are caused by changes in the levels of hormones in the body, especially prostaglandins. When you menstruate, your uterus contracts and sheds a lining that is released as blood through your vagina.

Some people are more likely to experience menstrual pain, especially those who:0004

a patch or compress on the abdomen can help relax the uterine muscles . It is these muscles that cause menstrual cramps. Heat can also improve circulation in the abdomen, which can reduce pain.

Research shows that heating pads can help relieve menstrual cramps and may even be more effective than taking acetaminophen (Tylenol).

You can buy abdominal warming patches online or at any pharmacy. They are very easy to use – just peel and stick on your stomach.

Heating pads and heating pads are not as convenient to use as patches, but they are a good choice if you spend some time at home and don’t need to move as much.

2. Abdominal massage with essential oils

Research shows that certain essential oils can help relieve menstrual cramps when massaged into the abdomen, especially when used in a blend of oils.

Oils that seem most effective for reducing menstrual cramps include:

• lavender
• sage
• rose
• marjoram
• cinnamon
• clove

Before using essential oils, you need to mix them with oil- carrier such as coconut oil or jojoba oil. Carrier oils work by safely “carrying” the essential oil into your skin and helping to distribute the oil over a wide area. You can also do a patch before applying essential oils to your skin to check for allergies.

When your oil blend is ready to use, rub a few drops between your palms and then lightly massage your abdomen in circular motions.

3. Take a pain reliever

Over-the-counter (OTC) pain relievers can help with menstrual cramps and other menstrual pain, such as a headache.

According to the American College of Obstetricians and Gynecologists, while almost any type should provide some relief, non-steroidal anti-inflammatory drugs (NSAIDs) are best. This is because NSAIDs not only relieve pain and inflammation, but also reduce the amount of prostaglandins produced by the body and reduce their effects.

OTC NSAIDs include:

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

drugs, ibuprofen is the best of these OTC NSAIDs Meta-analysis 2020.

The study compared the efficacy and safety of over-the-counter pain relievers for menstrual pain. Diclofenac was actually the most effective, but it was the worst in terms of safety, making ibuprofen the best option for dysmenorrhea.

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

4. Exercise

According to a 2018 study, low-to-moderate-intensity aerobic exercise may help reduce pain caused by menstrual cramps.

In this study, researchers found that women who did 30 minutes of aerobic exercise 3 days a week for 8 weeks had significantly reduced menstrual cramps.

To incorporate aerobic exercise into your schedule, consider cycling to work, walking at lunchtime, dancing to your favorite music, or playing a sport you enjoy.

5. Soak in the bath

Taking a hot bath is another way to surround the abdominal, pelvic and back muscles with the warmth they need to relax.

You can enhance the pain relief of a good bath by adding a few drops of essential oils such as lavender, sage or rose mixed with a carrier oil to the water. The addition of Epsom salt can also help relieve muscle pain.

Try relaxing in a hot bath for at least 15 minutes to get the most out of it.

6. Practice yoga.

One study suggests that, like aerobic exercise, yoga may also be helpful in reducing menstrual cramps.

In this study, experts found that women who attended a 60-minute yoga class once a week for 12 weeks experienced a significant reduction in menstrual pain.

If you want to try yoga, look for classes that include both a physical and relaxation component. Studies show that this combination is most effective in reducing pain from menstrual cramps.

4 yoga postures to relieve cramps

7. Take supplements.

Several studies show that various types of dietary supplements can help reduce menstrual cramps, although it is not known exactly how they work.

A 2017 review(s) The use of magnesium in gynecology has shown this mineral to be significantly more effective in relieving spasms than placebo in controlled trials.

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

Other supplements that have been associated with reduced menstrual cramps include:

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

As with OTC tour preparations, use them according to prescription and talk to your doctor if you are taking any other medications, as these may interact with the supplements.

8. Avoid caffeine and salty foods.

Some products are better than others when it comes to relieving or worsening menstrual pain.

For example, eating foods that reduce inflammation can help. This includes:

• Berries
• fatty fish
• avocados
• extra virgin olive oil

It is also recommended to limit foods that can cause water retention, bloating and discomfort, for example:

• salty foods
• caffeine
• alcohol
• fatty foods

According to a 2020 study, adherence to a Mediterranean diet and reduced alcohol intake were associated with shorter and lighter periods and reduced menstrual pain.

9. Stay hydrated

If you are dehydrated, stomach cramps may be more painful.

Aim to drink eight 8-ounce glasses of water a day. You’ll need more if it’s hot, if you’ve been exercising, or just thirsty.

10. Try acupressure.

Acupressure is a non-invasive approach that can relieve various types of pain. This involves using the fingers to apply firm pressure to certain parts of the body in order to relieve various symptoms.

Various studies have shown that acupressure can reduce the severity and duration of menstrual pain.

According to some earlier research, rubbing the shin above the ankle can relieve menstrual pain.

To try it out:

1. Measure four fingertips from the inside of your ankle.
2. Rub the area firmly for several minutes.
3. Repeat daily as needed before and during menses.

11. Consider birth control

If home remedies don’t work, consider talking to your doctor about birth control for menstrual cramps.

Birth control pills are often prescribed to treat painful periods. Other hormonal contraceptive methods can also help with menstrual cramps, including:

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

Bonus: Birth control can also help with other menstrual problems such as PMS and mood instability.

12. Try TENS

Using a TENS machine can help relieve menstrual cramps. TENS, short for transcutaneous electrical nerve stimulation, uses low-voltage electrical currents to treat pain.

Portable TENS devices are available for home use and are easy to use. All you have to do is attach the sticky electrodes to the skin on the lower abdomen or back where you feel pain and choose the intensity setting you like best.

Studies have shown that TENS users experienced a reduction in menstrual pain, improved quality of life, and reduced use of painkillers for menstrual pain.

13. Think CBD

Some people find it helpful to use CBD for menstrual cramps. There are no studies on the effect of CBD on period pain, but anecdotal reports suggest that it may help with inflammation and chronic pain.

In a 2019 survey of women with endometriosis, participants self-reported that CBD oil and cannabis are the most effective pain relievers compared to physical self-management methods such as yoga and stretching.

14. Change your sleeping position

Anecdotal reports suggest that the fetal position is the best sleeping position for menstrual cramps. This may be due to the fact that in this position, the weight is not placed on the abdomen or lower back, where menstrual cramps are usually felt.

There is no research into how your sleeping position can affect menstrual pain, but that doesn’t mean you shouldn’t try.

When should I see a doctor?

Although menstrual cramps are very common, severe pain is not normal.