Best Relief Practices of Coping With Menstrual Cramps
The best relief practices for coping with menstrual cramps involve drinking lots of water and exercising. Some certain positions can also help.
Periods are not fun! It is full of pain, blood, and frustration. Many women have to endure cramps every month, and they don’t know what to do. As a lady, I have had my share of menstrual pain, which prompted me to find the best relief practices for coping with them.
So, in this article, I will share best relief practices for coping with menstrual cramps, but before that, do you know why ladies experience cramps during their periods?
Well, let’s discuss that.
What Causes Menstrual Cramps?
The pain and discomfort of menstruation are caused by tissue building up and breaking down in the uterus, ovaries, and fallopian tubes. This process is called menstruation, which happens every month for most women.
Some women experience severe cramps that can last for several days, but others may only have mild cramps during certain parts of their menstrual cycle.
Best relief practices for coping with menstrual cramps
You can do a few things to help alleviate the pain of menstrual cramps. Here are six of the best relief practices.
- Get moving
It’s not just about walking or running; any movement that increases your heart rate and releases endorphins will help reduce discomfort. You could try walking up and down the stairs, jogging in place, or taking baby steps while standing still.
- Drink plenty of water
The water has two purposes: 1) It helps flush out toxins from your body, which can make you feel better, and 2) hydrates your muscles, so they aren’t as sore after exercise (which also helps with cramps).
Try drinking a tall glass (packed to the top!) of water every hour if you’re feeling particularly bad or every two hours if it’s more of an annoyance than a full-blown attack on your body.
- I am eating food rich in magnesium.
Magnesium is an essential mineral that helps to relax muscles and promote blood flow, which can help with menstrual cramps. Foods rich in magnesium include almonds, avocados, beans, bananas, brown rice, cashews, coconut water, and leeks.
- Breathe in through your nose
Breathing in through your nose has two benefits: it helps improve blood flow to the brain, which may help with pain management; it also relaxes abdominal muscles that are affected by cramps (for example, when they contract).
- Drink warm milk
Drinking warm milk can help reduce cramps and relieve the pain accompanying menstruation. Warm milk contains tryptophan, a sleep regulator that helps induce sleep. Warm milk also provides calories, which can be helpful for those who are trying to lose weight during this time of the month.
There is more
- Take a warm bath
Bathing in a warm bath can help relieve menstrual cramps as it relaxes muscles and improves circulation throughout the body, which helps to ease muscle aches associated with menstruation and other related symptoms such as headaches, migraines, and back pain.
A gentle massage to your lower abdomen can help relax abdominal muscles. It will also reduce pain during menstruation by stimulating blood flow into the area where you’ve been massaged (which may help with bloating).
You can also use warm oil applied with massage movements over your lower abdomen to relieve menstrual cramps through lymphatic drainage from the area around your uterus.
Ice is a natural pain killer and can relieve menstrual cramps. Place ice in a plastic bag on your lower abdomen (or groin) to ease the pain. Do this for around 10 minutes every two hours. It should also help with bloating and discomfort.
- Eat something soothing
A handful of raw ginger or peppermint candies can help relieve menstrual cramps. This is because they’re believed to act like anti-inflammatory medications that reduce muscle spasms and inflammation caused by menstrual cramps.
Best Positions to Help Cope With Menstrual Cramps
- Put your feet together, and your knees should be straight.
- Position your hand beneath your shoulders.
- Lift your head and shoulders by pushing yourself up with your hands.
- Draw a deep breath. Stay in this position for as long as you feel comfortable, between 30 and 60 seconds.
- Then go back to laying like before. Deep breathing is recommended. When you breathe, try to fill the belly.
Exhalation causes the belly to move in and soften. You are allowing the abdomen to expand as you breathe in and inhale. You may be straining the stretch and need to ease out of it a little if you cannot take full, deep belly breaths. Repeat after taking 2 to 3 regular breaths.
- Get down on your knees. Ensure that your knees are precisely under your hips and your hands are directly beneath your shoulders. While gently stretching your head and bottom, inhale profoundly and drop your tummy toward the floor.
- For two to three breaths, breathe normally. When you’re ready to switch positions, take a big breath in and as you exhale, slowly extend your head and bottom toward the earth while curling your back toward the sky.
- For two to three breaths, breathe normally. Hold each stance for two to three breaths before switching between them slowly.
- Lay a cushion down on the ground. Lay on the floor with your legs extended to the front of you while supporting your back and head with a pillow. With your hands facing up, position your arms at your sides comfortably.
- Stay in this position as long as it’s comfortable while softly breathing. Please bend your knees with your feet flat on the floor if standing with your legs straight causes low back pain.
- Try moderate-intensity aerobic workouts like walking or mild running on lighter menstruation days. This kind of physical exercise helps lessen cramps and bloating. Your blood circulation and the production of endorphins, or “feel-good hormones,” are both improved by aerobic exercise. Together, this help lessens headaches and lift your spirits.
Is it normal to feel nauseous during my period?
Yes, it is. Most ladies feel nauseous before and during their period, while some go over to vomiting.
Can I die of menstrual cramps?
It might be agonizing and feel more severe than usual, but this is unlikely, even if the pain makes you feel like you’re about to die.