Note: Effective Ways to Relieve Menstrual Cramps

 

"There are several effective ways to relieve menstrual cramps that disrupt daily activities. Examples include applying warm compresses, massaging the abdomen, and more."

Menstrual cramps are a common symptom experienced by women during their periods. This occurs because the uterus is contracting to shed its lining, causing blood to flow out of the vagina.

The severity of menstrual cramps can vary. Some women experience mild discomfort, while others suffer from severe pain that can hinder their ability to carry out daily activities.

The good news is that there are several methods you can try to alleviate the pain. Check out the detailed methods below.

Ways to Relieve Menstrual Cramps

Here are some effective ways to relieve menstrual cramps that you can try:

1. Apply a Warm Compress
   Heat therapy by applying something warm to your abdomen is one effective way to relieve menstrual cramps. According to a 2018 study review, this method is as effective as taking pain medication.

   You can use a hot water bottle or heating pad on your abdomen. If you don’t have a hot water bottle or heating pad, you can use a warm wet towel or take a warm bath.

2. Massage with Essential Oils
   Another effective way to relieve menstrual cramps is by massaging the abdomen.

   Massages that involve pressing certain points on and around the abdomen can reduce pain.

   You can massage your abdomen using essential oils such as lavender or peppermint to gain additional benefits.

3. Eat Nutritious Foods
   Consuming nutritious foods can also be an effective way to relieve menstrual cramps. Some vitamins and minerals in nutritious foods are believed to help reduce cramps.

   Some evidence suggests that vitamin B1 (thiamine) and magnesium can help reduce menstrual cramps. You can get these vitamins and minerals by eating healthy foods such as spinach, avocados, nuts, and seeds.

4. Consume Herbal Remedies
   Some herbal plants contain anti-inflammatory and antispasmodic compounds that can reduce muscle contractions and swelling associated with menstrual pain.

   To relieve menstrual cramps, try drinking herbal teas like chamomile tea or ginger water. Cinnamon and fennel seeds are also herbs that can help alleviate menstrual pain.

5. Exercise
   Physical activity can actually be a natural way to relieve menstrual cramps.

   Exercise triggers the release of endorphins, chemicals in the body that help block pain perception. Additionally, exercise is a good way to reduce stress, which can affect pain levels.

6. Take Pain Relievers
   If natural methods above do not alleviate menstrual cramps, take pain relievers to ease the symptoms.

   Non-steroidal anti-inflammatory drugs (NSAIDs) are effective for relieving menstrual cramps. These medications can reduce prostaglandins, hormones that stimulate contractions causing menstrual cramps. Examples of NSAIDs include ibuprofen and naproxen.

   Besides NSAIDs, another pain reliever you can try is acetaminophen. However, acetaminophen does not address the inflammation contributing to the severity of your menstrual cramps.