At the time of menstruation, it is very common to feel discomfort around the abdomen, lower back, and thighs.
Menstruation is happened due to hormonal changes in the body. Hormones are chemical messengers. The ovaries release the female hormones estrogens and progesterone. And these hormones develop the lining of the uterus. And these lining of the uterus is building for a fertilized egg and for their further development. But if there is no fertilization occurred then the lining breaks and releases through the vagina with blood.
Some women and girls may experience nausea, vomiting, headaches, or diarrhea as well during menstruation.
For mild to temporary cramps during menstruation, some home remedies may useful for relief. Read on for tips on getting fast relief and learn how to potentially reduce the pain during your next cycle.
1. Applying heat
Applying heat to the lower abdomen is the easiest way to control menstrual cramps. The heat helps to relax the contracting muscles in the uterus.
If you don’t have a hot water bottle or heating pad, take a warm bath or use a hot towel. Or you can make your own heating pad.
2. Massaging with essential oils
Massage therapy for about 20 minutes can help reduce menstrual pain. According to 2016 research, some essential oil is described here that may helpful for reducing menstrual pain.
a) German Chamomile
German chamomile oil is known for its ability to reduce inflammation. It has some pain-reducing effects, promotes calming of the nerves, and reduces anger, irritability, and depression which are very common symptoms during menstruation.
b) Sweet Marjoram
This is also a beneficial oil for menstrual cramps, it reduces pain. For better results, it is used with a hot compress on the abdomen when inadequate blood supply.
c) Lavender oil
This essential oil obtained by distillation. It can relieve anxiety, depression, and pain during menstruation.
d) Clary Sage oil
The Essential Oil of the clary is extracted by steam distillation. it regulated menstrual cycles and alleviated symptoms of menopause.
3. Physical activity and yoga pose for menstrual cramps
Regular physical activity is very important for promoting the flow of blood in the body. Lack of exercise can increase the severity and duration of symptoms that occur during the menstrual phase. In addition to a regular physical exercise regimen and meditation can help to balance emotions, reduce stress, and strengthen the organs, and also regulate menstruation. Regular exercise or exercise right before and during the menstrual cycle may help to reduce the severity of menstrual cramps. Swimming can also regulate the menstrual flow, and lessen the cramps.
There are Some exercises that helpful for reducing menstrual cramps:
Cat & Cow Pose
4. Adding herbs to your diet
These herbal remedies contain anti-inflammatory and antispasmodic compounds. So, the experts believe that it can reduce the muscle contractions and swell associated with menstrual pain.
5. Food for menstrual cramp
Diet is also played an important role to reduce this unwanted pain during menstruation
So, here is the list of some foods which may help you:
- Papaya is rich in vitamins.
- Brown rice contains vitamin B-6, which may reduce bloating.
- Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
- Olive oil and broccoli contain vitamin E.
- chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
- flaxseeds contain omega-3s with antioxidant properties, which reduce swelling and inflammation.
It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.