Every woman must know how bad period cramps can get. Many women experience period cramps for one or two days each month. Menstrual cramps, also known as dysmenorrhea aren't considered a serious health condition usually. But the pain you feel before or during menstruation can surely alter your lifestyle. Hence, women usually find ways to feel menstrual pain relief. While some ways seem obvious, there are many others that you might not be aware of and we're going to throw some light on the same.
What are the Symptoms of Period Cramps?
The menstrual cramps symptoms include:
- Dull, continuous ace
- Pain in the lower back & thighs
Some women also experience:
- Loose stools
What Causes Menstrual Cramps?
Before we tell you how to get relief from period pain, you need to understand what causes it in the first place. In order to expel the lining of your uterus during menstruation, your uterus contracts. A hormone-like substance (prostaglandins) that causes inflammation and pain triggers contractions of the uterus. It is due to higher levels of prostaglandins (1) that give you severe menstrual cramps.
Menstrual cramps can also be caused by-
1. Cervical stenosis:
Some women have a small cervix opening that hampers menstrual flow which causes a painful increase of pressure in the uterus.
2. Pelvic inflammatory disease:
This infection is usually caused by sexually transmitted bacteria.
The tissues that line the uterus begin to grow into the muscular walls of the organ.
The tissues that usually act like the lining of the uterus grow outside of the organ, most commonly on the ovaries, fallopian tubes, or the tissue lining in your pelvis.
How to Get Relief from Period Pain?
If you are a woman who experiences severe period cramps or is tired of feeling pain during your menstrual cycle each month, you must have found yourself researching how to reduce PMS symptoms naturally. Well, here is a list of period cramp remedies that will come in handy.
1. Improve Your Diet:
Altering what you eat can greatly help with period cramp relief. Increasing the intake of vegetables in your daily diet. A low-fat diet (2) can decrease overall levels of inflammation in your body. A vegetarian diet can aid in general health, especially bringing you menstrual pain relief in the longer run. Try to get 25 to 35% of your total daily calories from healthy fats that are found in nuts, fish, and vegetable oils.
2. Resort to Herbal Tea Varieties:
Other than maintaining a healthy diet, you can rely on certain teas to gain cramp relief. One herbal tea that people usually use to feel comfort is cramp bark. To prepare this tea, boil two teaspoons of bark in a cup of water, let it simmer for 15 minutes, and drink it three times a day. Make sure to consult your doctor before you get on with consuming this tea, especially if you're a woman on diuretics for blood pressure or on lithium. Teas with peppermint oil can also help you feel menstrual pain relief (3).
3. Take Supplements:
Wondering how to reduce menstrual pain instantly? You can make use of supplements that directly target menstrual cramps. One such supplement happens to be Saffola Fittify The Perfekt PMS Relief Gummies. These gummies consist of vitamins and other nutrients that help manage period cramps and also balance hormones. Just one gummy contains nutrients like vitamin B6, vitamin B12, and folate which is similar to eating one avocado, one bowl of beetroot, and three glasses of milk. All of these nutrients can aid in reducing fatigue, and tiredness and also improve blood health (4) (5).
4. Use Essential Oils for Massage:
When you massage your aching body with certain essential oils like lavender oil, clary sage oil, or marjoram oil, it can help with period cramp relief. Just make sure that you're using essential oils safely by diluting them in an unscented cream or lotion or any other type of oil before you use it directly on your skin for massaging. This will help avoid any kind of irritation.
5. Make Use of a Heating Pad:
Using a heating pad for cramp relief is the most used hack by many women. So if you've not yet tried this instant pain-relieving way, you must! Applying heat topically is as effective as taking ibuprofen for period cramps. Also, if you want to have quick relief, you can use both, a heating pad and take ibuprofen as it is a painkiller that will get rid of the cramps (6).
When to See a Doctor?
You should see a doctor when your symptoms progressively worsen, you start feeling severe menstrual cramps after the age of 25, and/or your menstrual cramps start disrupting your life each month.
Menstrual cramps are almost unavoidable for many women. So while there are ways to lessen the period pain, you might want to talk to your parents, friends, or doctor to bring you some comfort. Other than the above-mentioned ways to feel period cramp relief, make sure you rest well for a few days, watch your favourite shows on the television and distract yourself with some special foods, drinks, and light workout sessions.
Are vitamins effective in treating painful periods?
Vitamin B6, to be specific, helps to relieve PMS cramps along with menstrual pain. Nutrients can aid in regulating your metabolism, improve your immunity and keep your nervous system functioning properly.
How do I know if my period cramps are severe?
You should know your period cramps are severe when they don't improve even after taking OTC painkillers. Other ways to know that you have severe period cramps are when the pain interferes with daily activities that are coupled with heavy bleeding or clotting.
What is the duration of period pain?
Period pain usually starts when you begin to menstruate, but there are some women who experience pain even before the period cycle starts. So generally, the duration of period pain is anywhere between 48 to 72 hours, it can last longer in some cases.
Is it possible that period pain affects fertility?
Painful periods aren't linked to fertility issues. But some of the causes behind the pain are definitely associated with infertility. If these conditions worsen over time, you need to get diagnosed and start treatment for the same.
Which food item can help me in relieving period pain?
Foods that might help with period cramps are:
- Chamomile tea
Are there any home remedies to relieve period cramps?
The above-mentioned period cramp remedies are all that can be done in the comfort of your home. Other than that, you can move your body with some light exercises, reduce stress during your menstrual cycle, and take your vitamins and minerals without fail.