The National Institute of Health found that 84% of women are affected by period pain! It’s almost always nothing to worry about, but that doesn’t mean it can’t be unpleasant and make going about your daily life a lot more difficult.
Fortunately, there are several natural ways to ease period pain and make having your period more manageable, without always resorting to painkillers (though these can also be helpful). In this article, I will run through some quick fixes and some long-term solutions for period pain!
How Do You Get Rid Of Period Cramps Fast?
Period pain, also known as dysmenorrhea, can be manifested by a range of symptoms, including nausea, headaches and fatigue. But one of the most common experiences is muscle cramps, which can range from being mildly uncomfortable to causing severe pain that interferes with normal activities. If you are experiencing mild to medium period cramps, there are a few things you can do to alleviate them.
1) Heat Is A Natural Way To Ease Pain
Applying heat to the lower abdomen can help to ease period pain. This can be done using a hot water bottle, a warm towel or a heating pad. Heat helps to relax the muscles and increase blood flow to the area, reducing pain and discomfort.
2) Have You Thought About Trying Electro-therapy?
Electronic pulses can tap into the body’s natural pain defences, reducing or even eliminating the sensation of menstrual pain. You can purchase small, portable devices which can transmit these pulses, which are completely painless and can help some people!
3) Relaxation Techniques Can Help With Stress As Well As Pain!
Stress can worsen period pain by causing your muscles to tense up. This means that finding ways to relax can be incredibly useful. Techniques such as meditation, deep breathing or taking a warm bath can help to reduce stress and reduce menstrual pain. Of course, this is easier said than done, especially when the hormones associated with having your period can cause mood swings and emotional instability, hence selecting an app to provide you with 5 min doses of breathing or relaxing techniques can help. If your cramps are severe and debilitating, this is NOT normal and NOT ok - seek medical advice and do not be brushed off, ask to be referred to a specialist.
What Helps Ease Period Cramps Naturally?
You can naturally prevent period cramps from happening in the first place by making small changes to your lifestyle. If you regularly experience mild to medium period pain then these tips may help to lessen or prevent this pain in the long term.
Exercise releases endorphins, natural painkillers that can help alleviate menstrual cramps. Gentle exercises such as walking, yoga, or swimming can be particularly helpful. It is best to start exercising a few days before the period starts and continue throughout the cycle.
Getting enough sleep is really important for overall health and can also help reduce period pain. Aim for at least 7-8 hours of sleep a night and try to establish a regular sleep routine. And sleeping in the foetal position takes pressure off your abdominal muscles and is the best sleeping position to relieve tension that can make cramping worse.
Drinking plenty of water is important during the menstrual cycle as dehydration can exacerbate cramps and other symptoms such as nausea and headaches. The amount of water you should drink varies depending on individual factors, but you should aim to drink around two litres a day, and pay attention to your body’s thirst signals.
Can Food Help To Relieve Period Pains?
Diet has a huge impact on your body and your overall health! Certain foods can exacerbate period pain, such as caffeine, alcohol and processed foods, so you should avoid these as much as possible. Instead, enjoy a balanced diet, rich in fruits, vegetables, whole grains and lean proteins. Foods rich in omega-3 fatty acids such as salmon, chia seeds and walnuts, can reduce inflammation and ease period pain. Magnesium can also help to relax your muscles and reduce cramping, so you should also eat plenty of leafy green vegetables and nuts.
By incorporating some of these tips into your routine, you can ease period pain and enjoy a more comfortable menstrual cycle. It's important to know that different solutions will work for different people. If you find that one of the solutions doesn’t work for you, don’t give up, something else may end up making a huge difference. If your period pain is severe or does not improve with these remedies, you should contact your healthcare provider, who will be able to provide further advice and refer you to a specialist if needed.
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