Menstruation is a part and parcel of every woman’s life. It is often accompanied by unnerving pain and discomfort hampering your routine activities. You suffer from menstrual cramps as a hormone called prostaglandin1http://www.yourhormones.info/hormones/prostaglandins/makes your uterine muscles to contract significantly. As a result, you experience abdominal cramps or radiating pain in your lower back; in some cases the pain extends down your thighs in the initial 2 or 3 days of your period. Do not worry, as by following certain time-tested techniques, you can be assured of some relief.
If you are desperately looking out for some pain-relief solutions, you have arrived at the right place.
Find below six best techniques to ease discomfort and pain due to menstrual cramps.
- Perform Exercises And Stretches
Many studies have found that a daily exercise regimen involving stretches helps to effectively manage the pain and uneasiness experienced during dysmenorrhea (alternate name for painful menstrual periods) effectively. Yoga poses, especially Dhanurasana and Bhujangasana2https://www.artofliving.org/yoga/yoga-for-women/yoga-for-menstrual-cramps should be performed empty stomach in the morning for maximum benefit in the days before your periods begin. Refrain from yoga practice during periods. Also, aerobic exercises, acupuncture, and relaxation techniques help minimize your stress levels and boost the production of endorphins that help improve your mood and emotions. Exercise loosens up your tight muscles, thereby reducing pain to a considerable extent. Practice yoga and stretching exercises to relax your entire nervous system, calm down your emotions, relieve pain in your lower back, and minimize abdominal and leg pain.
- Apply Heat:
Mild heat on your lower abdomen using a hot water bottle or heating pad is helpful in alleviating the discomfort of menstrual cramps.
- Place the heating pad on your lower abdomen and then on your lower back.
- A hot shower too can help relieve the discomfort and pain and make you feel refreshed.
- Drink Ginger Tea:
Ginger is well known for its incredibly powerful medicinal properties, and it’s easy availability makes it an all the more popular choice. The consumption of ginger is highly effective in reducing the levels of prostaglandins. Additionally, the intake of ginger also helps you combat fatigue.
- Just grate a small piece of fresh ginger, put it in a cup of boiling water, and let it boil for 5 minutes. Strain the water-ginger extract, add a dash of honey for better taste, and drink this remedial ginger tea thrice daily.
- Traditionally, grated ginger along with a pinch of salt is consumed by girls during their period to feel better.
4 Add Magnesium Rich Foods To Your Diet:
Increasing the intake of magnesium3http://www.umm.edu/Health/Medical-Reference-Guide/Complementary-and-Alternative-Medicine-Guide/Condition/Menstrual-painis suggested by many doctors. Infact, magnesium supplements along with Vitamin B6 and calcium supplements are recommended if the pain is from PMS. So, make it a point to include magnesium rich foods to your diet.
- Munch on dry almonds whenever you are free.
- Add half a cup of boiled spinach to your cooking preparations.
5 Massage With Essential Oils To Relieve Pain:
Aromatic oils have been found to bring some relief from menstrual cramps. Use the essential oils in the right proportions for massaging your body. For instance, lavender oil, clary sage oil, and marjoram oil when used in 2-1-1 ratio can offer you a great relief. Make sure you massage your lower abdomen gently with these fragrant essential oils from the end of one menstrual period to the beginning of the next period.
6 Eat Healthy
It is highly recommended to eat fresh fruits and vegetables during this discomforting period and always. Even though indulging in eating salty, pungent, sweet, or caffeine may please you during these annoying days of the month, try to stay away from them. Make sure you consume a nutritious, balanced diet comprising fresh and healthy foods. Avoid fried and junk foods. Strictly stay away from alcohol and unhealthy eating and drinking habits.
Besides these six effective ways to alleviate menstrual cramps and discomfort, you also need to follow healthy eating and lifestyle habits, avoid alcohol, quit smoking, and overcome sedentary lifestyle to combat the effects of menstrual cramps.
Did you follow any effective ways to mitigate the pain and discomfort resulting due to menstrual cramps? Which techniques did you find highly effective to obtain relief? We will be happy to know and spread the word. Also, if you think that your menstrual pain is interfering with your day to day activities, get in touch with a good doctor without fail.
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