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Home Remedies for Menstrual Cramps

Menstrual Cycle?

The reproduction cycle in female primates is known as the menstrual cycle. It begins at puberty known as menarche and ceases around 50, known as menopause. The cycle occurs at an average interval of 28/29 days that is it occurs every month. Menstruation occurs when the ovum is not fertilized and is an indication of not being pregnant and vice versa. During menstruation, menstrual cramps also occur which are very painful. There are many home remedies for menstrual cramps.

Home Remedies for Menstrual Cramps? 

Menstruation cramps / Dysmenorrhea occur due to the contraction of uterus muscles by changes in hormonal level. Mainly Prostaglandins trigger the pain and can be subdued by NSAIDS non-steroidal anti-inflammatory drugs. 

The menstruation cycle is painful and frustrating. Women suffer from cramps, back pain, mood swings, digestive disbalance, etc.

There are many home remedies for menstrual cramps like;

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  • Relaxing with the sun– During periods, sitting in the sun helps to reduce the cramps as it decreases prostaglandins that are responsible for muscle cramps. 
  • Applying heat– applying a hot pad or a hot water bottle to the abdomen is the most satisfying thing during periods. In case of unavailability, you can use a hot towel or any cloth for the same purpose. Heat relaxes the contracted uterus muscles and it provides relief to the person.
  • Massaging – giving a massage in the lower abdomen or back with any available oil is beneficial. Heating the oil will enhance the result. The use of oils such as coconut oil, mustard oil, and almond oil is good to go.
  • Soaking in a bathtub with lukewarm water also helps to ease out during menses by keeping the muscles spasming away.
  • Exercises – A walk in the morning or evening time, breathing exercises/ pranayama help in the release of endorphins which is a natural pain relief. Regular exercise and yoga prevent dysmenorrhea.

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Other Home Remedies for Menstrual Cramps

  • Fluid intake – we are required to stay hydrated always especially during the menstrual cycle due to bloating and other reasons. Good water consumption or juice intake is necessary. Staying away from carbonated/aerated drinks or tea/ caffeine is a good option to get away from pan during menses. A herbal tea with ginger, mint, and lemon can be beneficial. Stay away from alcohol.
  • Foods– Fatty food, food with high spice and salt also adds to the pain and so must be avoided. Anti-inflammatory foods like turmeric, magnesium, and potassium-rich foods like bananas, and pumpkin almonds help to relieve abdominal pain. Ajwain, ginger, and carom seed also help with indigestion treatment that occurs during menses. Soaked raisins, saffron, and jaggery can help with iron deficiency and constipation problems that occur during periods.
  • Reducing stress and having a good sleep – Stress can cause irregular menstrual cycles and also improper flow and therefore more pain during the time of menses. Our attitude or psychology can also affect our cycle so trying to calm down yourself and doing something relaxing is good. A good sleep during menses does a miracle better than taking a painkiller.
  • Therapy – All the women have a different flow, cramp frequency, etc similarly the treatment will also be different. You can try aroma therapy, acupuncture, or any ayurvedic medicine if required.

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 Do consult a gynecologist in case of severe pain. Over-the-counter drugs such as ibuprofen, and naproxen act as pain relievers in menses.

Physical workouts and healthy living are essential for women to save themselves from PCOS/ PCOD, a common problem nowadays. An irregular cycle and a bad flow must be taken care of. It can be caused by uterine fibroids, pelvic inflammatory disease, cervical stenosis, etc. otherwise it will be painful or risky during childbirth.

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Ankita Singh
Ankita Singh
Ankita Singh is a pharmacist. She received her Master’s degree in Pharmacy (Pharmacognosy) from Sardar Bhagwan Singh University, Dehradun. She earned her Bachelor degree in Pharmacy from Sardar Bhagwan Singh Post Graduate Institute of Biomedical Sciences and Research, Dehradun. She has done her research work on "Characterization of Herbo-metallic formulation and evaluation of its anti-cancer potential". Ankita has a passion for educating and motivating within the health care and the use of herbal plants in various diseases. Through her work she ensures that her information is current, accurate and trustworthy.


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