Around 80% of all menstruating women experience dysmenorrhoea (also known as menstrual cramps). Though the severity can change throughout a woman’s life, it is something she may have to live with for up to 50 years!
Luckily, there are many things you can do for period cramp relief. Read on for a list of 10 tips for how to get rid of period cramps.
What Causes Cramps?
Menstruating women all know the discomfort of menstrual cramps. In some women, cramping is severe and very painful. But do you know why they happen?
During your period, your uterus contracts so that the uterine lining falls off. When the uterus contracts, it helps the blood matter flow out of your body. Typically, cramping starts a few days before your period and continues until the last day.
Cramps are often worse during the first few days when your flow is heaviest.
Now, here is 10 things you can do for period cramp relief.
1. Take Pain Relievers Sooner
Many women take over-the-counter pain medications for period cramps relief. But if you are waiting to take these medicines when your cramps are strong, you’ve waited too long.
The best time to begin taking regular does is at the beginning of your period. Continue taking the medication as directed for 2-3 days or until your cramps ease up.
2. Apply Heat
No, it’s not just an old wives’ tale. A hot water bottle or heat pad placed on your stomach can encourage your uterine muscles to relax. That should help ease cramping.
Some women also experience back pain during their period. You can use heat on your lower back to ease this pain as well.
3. Get Some Exercise
Doing a workout may be the last thing you want to do when you are menstruating. But gentle exercise can help decrease the severity of cramps.
Going for a walk, doing yoga or stretching can help provide menstrual cramp relief. Remember, exercise releases endorphins which are your body’s natural pain relief drug.
But don’t just start exercising on your period. Regular exercise all month long will help reduce how painful your period cramps are. In fact, a Taiwanese study found that 12 weeks of twice-weekly yoga classes reduced menstrual cramps in the study participants.
4. Try Dietary Supplements
There are various supplements you can add to your diet that may reduce menstrual cramps. For example, vitamin E, omega-3 fatty acids, vitamin B-1, vitamin B-6, and magnesium have all been shown to reduce cramps.
CBD products are natural remedies for menstrual cramps as well as breast tenderness. Learn more by reading CBD products review.
5. Have an Orgasm
Here it is! A method of how to get rid of period cramps that is very enjoyable! Whether you have an orgasm on your own or with the help of a partner, it doesn’t matter.
Orgasms release lots and lots of hormones (including endorphins) that relieve pain and make you feel good. Since your menstruation days can come with feeling grumpy, this is a great tool to help with mood and cramps.
6. Consider Acupuncture or Acupressure
Acupuncture is an alternative medicine that involves inserting very thin needles through your skin at specific points on your body.
Acupressure targets the same strategic points on the body but without the use of needles. An acupuncturist will use his or her fingers to target those points.
Some studies have found that these alternative medicines help relieve menstrual cramps.
7. Get a Massage
Going for a massage or doing self-massage on your abdomen can relax your uterine and pelvic muscles to reduce cramps.
A massage is also a great stress reducer!
8. Use Essential Oils
One of the best natural remedies for menstrual cramps is essential oils. There are many blends that can be rubbed on the abdomen with a carrier oil. For example, cinnamon, rose, clove, and lavender have all shown success in various studies.
You could add a couple of drops to your massage oil if you give yourself an abdominal massage.
9. Reduce Stress
One of the contributing factors to the severity of menstrual cramps is stress. If you’re wondering how to get rid of period cramps once and for all, think about your stress level.
In one study, 44% of women who reported being stressed were found to have menstrual cramps. That’s double the 22% of participants with low stress.
Though you can’t always control what is going on in your life, you can choose how you react and what you allow to affect you.
Saying no to a very full plate, taking time for self-care, and practicing meditation and mindfulness can help reduce your stress.
10. Make Changes to Your Diet
The foods you eat play a role in period cramps. Makin changes to your diet can help reduce menstrual cramping.
For starters, make sure you are getting enough water to drink. Calculate how much water your body needs based on your weight. If you are dehydrated, all forms of muscle cramps are worse.
Choose whole grains, lots of vegetables and fruits, and foods rich in omega-3 fatty acids such as nuts. Opt for lean proteins like chicken and turkey.
Also, cut out unnecessary salt in your diet. Salt causes fluid retention and bloating. And limit your caffeine intake (it has a dehydrating effect).
Final Word on How to Get Rid of Period Cramps
Thanks for reading! We hope these 10 tips on how to get rid of period cramps is useful to you.
Remember that some of these tips include lifestyle changes. Their effects may not show up the first month you start, but over time you will see an improvement.
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