The Top 10 Natural Options for Period Pain and Discomfort
Many women complain of the stomach or pelvic discomfort at the onset of the menstrual cycle. Certain remedies may be able to provide some relief in certain situations. They include; some herbal tea varieties, doing yoga poses, increasing water intake, exercise, and achieving climax.
Nearly two-thirds of women with regular menstrual cycles say they suffer cramps at least once a month. Cramps aren't always a warning indication of anything more severe, but they might be anyway. Premenstrual cramping is caused by the uterus contracting to release its mucous membranes and enable them to flow outside the body through the urethra. Contraction-related pain and discomfort are possible. A common symptom of menstruation is abdominal cramps, which may also spread to the lower back, groin, or upper legs. Menstrual cramps may be very painful during the first few days of a period.
What Causes Period Pain?
According to Huang et al. (2016), prostaglandins, natural chemicals produced by the body, are considered the root cause of dysmenorrhea. Prostaglandin levels in the uterine lining rise in the days leading up to the onset of each month's menstruation. First-day menstruation cramps are more severe because of the high amount of prostaglandin in your body. Your prostaglandin level drops as your period develops, and the lining of your uterus is lost.
How to Deal with Period Pains
When it comes to period cramps, most women can cure them at home. However, do not fail to seek medical attention if your pain is excruciating and interferes with your daily activities. You may need prescription-only medications or other therapy to alleviate your symptoms. Here are the ten most natural ways to deal with it.
One Should Include Anti-Inflammatory Foods in Their Diet
A few meals may help alleviate cramps naturally and are also delicious. According to Lohsiriwat (2012), blood flow and uterine relaxation may both be helped by anti-inflammatory diets. Try berries, tomatoes, pineapples, and spices such as turmeric, ginger, or garlic. Walnuts and salmon are good sources of inflammation-fighting nutrients.
An orgasm may alleviate menstrual cramps. According to Al Galaly (2012), the uterus contracts and relaxes when an orgasm occurs. This may lessen pregnancy contractions. Endorphins and other pain-relieving chemicals are also released during an orgasm, making a person feel better.
Relax Your Menstrual Pain by Doing Some Yoga Poses
Regular yoga practice may alleviate your cramps, whether through stretching your muscles or the soothing effects of the postures. You may practice throughout your period or in between. However, some teachers suggest women avoid inverted positions (such as shoulder stand) when they are menstruating to avoid interfering with their natural flow.
Some Herbal Tea Varieties Can Calm the Cramping
One may alleviate menstrual cramps by drinking certain teas. Despite the lack of scientific research, herbal teas for menstruation pain alleviation have been utilized by women in many countries. The relaxing properties of peppermint and chamomile teas are often advised for menstruation discomfort. These include drinks produced from the bark of cramp bark, fennel, or ginger.
Avoid the Treats
Inflammation and bloating caused by high-sugar, trans fat, and salt-rich diets may exacerbate muscular soreness and cramps, making exercise more difficult. If you're trying to curb sugar cravings, go for a banana, another fruit, or unsalted almonds if you want something savory.
Increase Your Water Intake
As a result of bloating, menstruation cramps might become more severe. During your period, drinking water may help minimize bloating and lessen some of the discomforts. Aside from promoting better circulation, drinking hot water may also help to soothe sore muscles. In the case of uterine contractions, this may help alleviate some discomfort.
Routine Physical Exercise
Exercise helps alleviate cramps by increasing blood flow. As a result of a buildup of blood in the uterine veins caused by an abnormality in the usual flow of blood through your uterus, you may experience painful swelling of these veins. Walking and swimming are two of the best forms of low-impact aerobic exercise that may benefit people with Parkinson's disease. The production of endorphins, which reduces pain sensation, may also be aided by more strenuous activities like jogging. This form of exercise, on the other hand, may not be suitable for everyone going through a difficult phase.
In conjunction with the onset of your period, your progesterone level decreases significantly, which aids in relaxation. While this may interfere with your ability to obtain a good night's rest, you must do so. Practicing excellent sleep hygiene may help you receive the rest you need. Attempting to maintain a regular sleep schedule, avoiding coffee, and dimming the lights and music in your room are all part of this strategy to help you sleep better at night. Curled in a fetal position, sleeping on your side may lessen cramps and relieve period discomfort. When your body is in pain, it is crucial to take a break and allow your body to recuperate.
Consider Having a Massage
According to Marzouk et al. (2013), women with endometriosis report much less discomfort during menstruation after receiving massage treatment. By calming the uterus, massages may help alleviate uterine cramps. Massage treatment may help alleviate the pain of period cramps by focusing on the abdomen. It's also possible that a full-body massage will assist in alleviating menstrual cramps.
Applying Heat To the Abdomen
Placing a heating pad or hot water bottle on the abdomen might help relax the muscles and alleviate cramping pain. Relaxing the uterine muscle and the surrounding tissues may reduce cramping and pain. The lower back might also benefit from using a heating pad to relieve back pain. A warm bath may also assist in relaxing muscles in the tummy, lower back, and lower legs.
To determine what works best for you, the best way to deal with terrible menstrual cramps is to try various solutions, such as changing your diet and exercising more often. If it's safe, do what makes you happy. However, if the pain persists and interferes with your enjoyment of life, speak with your doctor to rule out any underlying health concerns or to initiate therapy if required. You can't enjoy or even go to work while you're doubled over, damaging your social life. Read the above article and reduce your pain and discomfort.
Al Galaly, L. H. (2012). More Than 10 years Diabetes Mellitus Related Female Sexual Function (Doctoral dissertation, Cairo University).
Huang, L., Zhang, J. Q., Li, Y. B., Liu, M., Deng, H. M., Luo, Y. C., ... & Guan, W. W. (2016). Effect of Alpinia officinarum Hance alcohol extracts on primary dysmenorrheal. Asian Pacific Journal of Tropical Medicine, 9(9), 882-886.
Lohsiriwat, V. (2012). Hemorrhoids: from basic pathophysiology to clinical management. World journal of gastroenterology: WJG, 18(17), 2009.
Marzouk, T. M., El-Nemer, A. M., & Baraka, H. N. (2013). The effect of aromatherapy abdominal massage on alleviating menstrual pain in nursing students: a prospective randomized cross-over study. Evidence-Based Complementary and Alternative Medicine, 2013.
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