For many, “that time of the month” is not just about mood swings or food cravings. It’s also when super painful menstrual cramps could potentially get in the way of life. According to a study by Health Psychology Research, up to 80% of menstruators experience slight cramps, while the remaining individuals may feel severe discomfort.
This prevents them from engaging in work or school-related tasks. Luckily, there are simple and quick-acting options to manage this pain.
In this article, we will review practical tips for managing menstrual cramps that do not require advanced therapies. You can implement some of these, take back control , and feel better.
Identify The Reason
It is important to familiarize yourself with the internal changes during the menstrual cycle before seeking any answers. The cycle causes the uterus to shed its lining, which is done by contracting the uterine muscles (a process called dysmenorrhea). These contractions are caused by prostaglandins, which trigger the uterine muscles to contract. If there is a lot of prostaglandin, the cramps can be intense.
Although it is typically localized in the lower abdomen, cramping can also occasionally radiate to the legs and/or the lower back.
Engage in Relaxation Techniques
We all know menstrual cramps and stress are a bad combination. Hydrocortisone is a hormone that our bodies release when we are under stress. Being stressed worsens spasms and increases muscle rigidity, leading to severe cramps.
Mindful meditation can be helpful here. In this practice, you focus on relaxing over your body. Concentrating on breathing and relaxing for even just five minutes can be helpful in releasing stress and relieving pain.
Heat Therapy for Pain Relief
Using a hot pack is a simple, effective way to relieve pain. Put a heat pack next to your skin to relieve your pain. These heat pads can be used while sitting or even while working.
Stay Hydrated
Drinking water is the easiest way to manage your monthly cramps. The two conditions are related because a small number of people would not necessarily think dehydration is linked to spasms. The dryness can also lead to constipation, which in turn can cause excess fluid retention. Muscles contract during a cramp (often worsened by water retention due to states of dehydration).
Additionally, including potassium-rich vegetables (such as spinach, cucumber, mushroom, etc.) is important as well.
Exercising Your Body When You Don’t Want To
Exercise might be the last thing on your mind when you are trying to cope with cramps. However, it could help alleviate the pain. Yoga, stretching, and walking are gentle workouts that release endorphins—the body’s natural painkiller. And those endorphins counteract the cramping-prostaglandins with a natural mood-boosting and calming effect.
A simple stretching routine or a ten-minute walk will relax those stiff muscles.
Over The Counter Options for Fast Relief
Of course, menstrual pain can be excruciating and require extra help at times. Medications for your cramps like Advil, or ibuprofen can help reduce the pain. More specifically, ibuprofen lowers levels of prostaglandins — a direct cause of spasm severity. If you are still trying to keep discomfort at bay, it might be better to take the prescribed dose.
Why Choose Cost-Effective and Comfortable Sanitary Products
Most people overlook this one crucial thing when thinking about how to manage their period pains. Yes, we’re talking about the kind of sanitary products you use. For example, disposable pads and tampons may be easy to use. However, comfort levels will not be ideal.
Instead of a tampon or sanitary pad, you can opt for a period cup which can be changed every few hours.
Period underwear is also a soft alternative on do-nothing days. As these products tend to fit more easily, it lowers the risk of friction, leading to a more comfortable experience.
Use the Healing Benefits of Essential Oils
Image source: https://www.pexels.com/photo/vials-and-flasks-of-cosmetics-17604897/
It is well known that lavender and peppermint possess soothing characteristics. These oils can be used to massage the body and provide some relief or used through aromatherapy. For example, lavender affects the nervous system positively and can relax the muscles that might be causing the cramps. On the other hand, the quick relief with peppermint oil comes due to its cooling effect.
For cramps, take some oil with a carrier oil (coconut or olive oil would be much better) and rub the lower belly. Alternatively, add a few drops to a warm bath and let them soothe your senses.
Herbal Teas and Natural Remedies to Help with Relief
Drinking herbal tea is a simple, convenient approach to restoring the body throughout the month-to-month cycle. Anti-inflammatory properties present in ginger, peppermint, and chamomile can help ease the pain. For example, chamomile tea has an antioxidant that really helps in the reduction of prostaglandins that cause discomfort.
Also, it can help relieve bloating and muscle tension, making it an ideal hot beverage for those days of the monthly cycle. If you want a custom blend, some local groceries sell tea specially blended to help with your periods.
Hopefully, these simple lifestyle changes can decrease menstrual pain. Be it inexpensive pads and over-the-counter supplies, or important oils and herbal teas, there is some benefit in discovering what works best for you. Take care of yourself, and remember your relief and worry for you on every day of the calendar month.
