Menstrual cramps or period pains are controllable using some simple home remedies and following few tips we give in this article.
Most women all over the world experience period pain that can affect their everyday life. Menstrual cramps are a very serious issue.
Not only they can stop a girl from attending school or a woman from performing her daily duties and skip work, they also a real health condition capable of affecting the whole woman system.
Also known as dysmenorrhea, period pain or menstrual cramps can be associated with a pelvic disease such as endometriosis, fibroids and called secondary dysmenorrhea or may be primary when there is no association with any pelvic pathology. (1)
Pain can start few days prior to periods and some women may have heavy bleeding associated to lower abdominal cramps, especially in those with pelvic pathologies.
It is therefore useful to rule out any other condition when dealing with menstrual cramps.
HOW TO HANDLE PERIOD PAINS AT HOME
As said earlier, it is imperative to rule out any secondary cause of menstrual cramps before any action. If any other pathology such as endometriosis, fibroids is present, it is better to see you Doctor for thorough advices.
ADOPT A HEALTHY DIET AND GOOD LIFESTYLE
Adopting a proper lifestyle and a healthy diet can help in controlling period pains. In fact, there are food in our daily life that are adequate for consumption before and during period and food to avoid.
Eating vegetables, food containing omega-3, vitamin D such as salmon, drinking plenty of water may have a positive impact in reducing your pain and providing more energy to your body.
Healthy diet and lifestyle may help has effects on the stress level and improve the way we control pain. (2)
ROLE OF EXERCISES
Frequent exercise has also positives effects on the control of pain.
In fact, exercise besides helping us being distracted and bring our attention away from pain. It helps the body release endorphins which are hormones making us feel good (Feel-Good Hormones). This will in turn help in reducing pain.
Research suggests that both aerobic exercises and stretching show effectiveness in dealing with the severity of period pains. (3)
A daily exercise for half an hour could support greatly your efforts to reduce period pains
Simple Exercises to help reduce period pains
As said earlier exercise plays a role in controlling your stress level and helps in the way we control pain.
See below some few exercises that you can do at home to relieve cramps and that will not cost you much if not only your time and commitment.
- Walking:take a walk to bring your attention away from your pain. This may help you release tension on your pelvic muscle.
- Jogging: Running helps your body in generating heat. And as we know by now, heat helps in controlling pain. Also as exercise, it helps the body release of endorphins which act as natural painkiller.
- Pilates exercises: These are some easy exercises that one can do at home. Movements are with little or no strain. They act by bringing more blood to the larger muscle groups and intensify your metabolism which gives you more energy and help you fight fatigue.
The more you exercise are, your body get used to and adapt to give you better control of your situation.
EFFECTS OF HEAT ON PAIN
Continuous use of heat can help in reducing pain and in some cases, may work even faster than pain pills. (4)
Using a heating pad or a hot water bag to the affected area seems to be effective and is an easy home remedy.
ROLE OF ESSENTIAL OILS
Essential oils such as lavender, clary sage or marjoram are helpful in the control of pain. (5)
Apply a gentle massage of these oil either individually or in combination to the lower abdominal area in pain. This should be used safely and make sure to dilute pure essential oil in a fragrance-free cream or lotion or other type of oil prior to usage on the skin to avoid irritation. (6)
TRY THE BENEFITS OF GINGER
Ginger is a natural food full of benefits. It believed to help with:
- Reduction of pain and inflammation
- Prevention of motion sickness
- Control of heartburn
- Relieving Migraine
- Relief of Menstrual cramps
Medication options are many and should be with the help of your doctor. Small doses of painkillers such as Paracetamol, Ibuprofen or Mefenamic Acid may help in reducing pains.
Furthermore, combination of Nonsteroidal Anti-Inflammatory Drugs (NSAID) such as Ibuprofen and heat may have significant impact in reducing pains.
In some cases, oral contraceptive pills may be used. They suppress ovulation, reduce blood flow and provide the benefit of contraception. Once again this must be with the help of your doctor.
Remember that these are some easy ways to reduce your menstrual pains. Nevertheless, we advise you to consult your doctor in any case if the pain is severe, persistent and/ or restricts your daily routine.