Period cramps, medically known as dysmenorrhea. Menstrual cramps and stomachaches are both typical complaints among women throughout their monthly period. However, menstrual pain can differ in severity and duration from one woman to another. Some females during their reproductive age may experience unusually painful period cramps for a variety of reasons, including:
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Uterine muscle contractions
The uterus contracts to assist in the expulsion of menstrual blood. Pain and cramps might be caused by intense or protracted contractions. Blood flow is limited when the uterus contracts too firmly, which causes even worse and painful cramps.
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Prostaglandins
During menstruation, the uterine lining generates substances called prostaglandins. These hormones assist the uterus in contracting and shedding its lining. Excess prostaglandins, on the other hand, might cause harsher, more painful contractions. Prostaglandin levels that are too high can constrict blood vessels, decreasing oxygen supply to the uterus and producing pain.
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Hormonal fluctuations
At times, an excess level of oestrogen hormone in comparison to progesterone, might typically lead to more painful periods. Progesterone relaxes the uterine muscles, whereas oestrogen can promote prostaglandin synthesis. Contractions and increased discomfort may result when these hormones are out of balance.
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Lifestyle factors
Poor diet intake, lack of physical activity, unhealthy lifestyle habits and stress can result in a painful menstruation cycle. Diet is a prime source of energy, strength and to make your body fit. Therefore, if the prime source that is diet is not up to the mark, it can fluctuate the level of hormones and can promote inflammation in the body. All these lifestyle factors are interconnected and if these are not on track it can lead to an unhealthy lifestyle leading to menstrual discomfort.
Home Remedies for Periods
There are natural methods that can ease stomach discomfort during menstruation in addition to over-the-counter painkillers. The following advice can assist you in minimizing or reducing period pain if you are having severe stomach pain due to menstruation and are wanting to treat it at home with easy remedies:
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Herbal Teas
Some herbal teas include characteristics that can help relieve period cramps and stomachaches. Herbal teas such as Chamomile tea, have anti-inflammatory effects and can help relax muscles and reduce pain. For generations now it is advised that ginger tea has been used to relieve digestive troubles and reduce inflammation. Peppermint tea can also assist with bloating and stomach pain. You can consume these teas twice a day to find relief.
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Foods enriched in Magnesium
Menstrual pain can be alleviated by eating magnesium-rich foods. Magnesium aids in relaxing muscles and alleviates menstrual cramps. Magnesium is abundant in foods such as bananas, dark chocolate, leafy green vegetables, and nuts. Include these food items in your meals and snacks throughout the month to help relieve stomach pain caused by period contractions.
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Heating pads
Heat therapy is one of the common, simplest and most effective ways to relieve menstruation pain. A heating pad or a warm water bottle applied to your lower abdomen will assist in relaxing constricting muscles, promoting blood flow, and providing calming comfort and may help you feel better. The heat relaxes muscles and lowers pain signals. Whenever required, You can consider using heat pad compression for 15 to 20 minutes at a time.
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Essential oils
Several essential oils have qualities that can help relieve menstruation pain. When used correctly these essential oils contain the relaxing and soothing properties of lavender and clary sage oils are well known. You can take a few drops of the essential oil and massage it onto your lower belly after mixing it with a carrier oil such as coconut or jojoba oil. By adding a few drops to a diffuser, you can also inhale the aroma. Remember to use high-quality, pure essential oils and it is important to stop using them if you notice any rashes or experience any irritation.
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Relaxing Exercises
Regular exercise can help relieve menstruation pain. Walking daily for 30 minutes or simple stretching exercises can help in increasing the blood flow and lessen period pain. Endorphins, which are produced as a result of physical exercise and serve as natural painkillers. Walking, swimming, or light yoga can also improve blood flow to the pelvic region, ease tension in the muscles, and ease cramps. To benefit from this element, aim for at least 30-45 minutes of moderate movement most days of the week.
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Stress management
It can be challenging to find ways to lessen stress because it might make menstrual discomfort worse. Deep breathing, meditation, and light yoga are all easy-to-do relaxation techniques that can reduce stress and promote a peaceful state of mind. Prioritise self-care activities such as taking warm baths, relaxing music, or practising mindfulness to reduce stress throughout your menstrual cycle.
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Drink plenty of fluids
Stay hydrated by drinking enough water to relieve bloating and stomach discomfort during periods or menstrual cycles. Also, constipation can be avoided by drinking lots of fluids throughout the day, which can also aid in the elimination of toxins and the reduction of water retention. Keeping your body hydrated can also help you maintain regular bowel movements. It is generally recommended to consume 8 to 10 glasses of water every day. You can also add hydrating foods like watermelon, cucumbers, and citrus fruits to your diet.
What else can I do to minimize Menstrual Cramps?
The following are a few tips that can help you reduce period pain:
- Avoid caffeine
- Restrict the intake of fizzy or soda drinks
- Limit consumption of the alcohol
- Avoid junk and processed food to avoid bloating
- Eat fibre rich food to maintain regular bowel movements in order to avoid constipation
Conclusion
Among women, menstrual pain is a prevalent issue. There are natural methods that can ease stomach discomfort during menstruation in addition to over-the-counter painkillers. In this blog, we have discussed numerous efficient home remedies for menstrual cramps, including herbal drinks, heat-pad therapy, stress reduction, and a healthy lifestyle. Please note that these home remedies may not be effective for everyone or may only offer short-term relief. If you are in pain that is severe or persistent, you should consult or at least discuss it with a doctor or a specialist for expert advice.
Frequently Asked Questions (FAQ)
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What food items can aggravate period pain?
Food items that can increase period pain:
- Caffeine
- Alcohol
- Sugar
- Red meat
- Refined sugar
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Does period pain increase during the night?
Period pain might feel worse during the night when you lie down in your bed. Lack of physical movement can also lead to heightened period pain.
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Should I consult a doctor for period pain?
If you are feeling extreme pain during your periods, then you should consult the doctor for a thorough diagnosis. However, period cramps are normal but the pain tolerance ability may vary from one female to another.
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In what position should I sleep to get relief from period pain?
You can sleep on the back, or in the fetal position during periods. This can help manage the menstrual cramps easily. You can also use a heating pad to comfort yourself. These positions are for reference only and may not work for everyone, you can try other sleeping positions that make you feel comfortable.
