Essential Tips to Ease Menstrual Pain and Relieve Period Cramps

Today, we talk about what might be causing your period pain and provide information on ways to relieve period cramps remedies. Period or menstrual pain is accepted as a normal part of being a woman.

Millions of women experience menstrual pain (dysmenorrhea) For some, painful menstruation may begin a few days prior to the onset of menstrual flow.

Why period pains?

Period cramps or menstruation pain happen when levels of the chemicals, prostaglandins rise. This causes uterine contractions, inflammation, and pain.

Your uterus contracts to help expel its lining during your period, and hormone-like substances, called prostaglandins, which are involved in pain and inflammation, trigger the uterine muscle contractions.

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Higher levels of the prostaglandins substance are correlated with harsher menstrual cramps; for some women, their cramps might even interfere with their daily activities.

About three-quarters of women experience menstrual pains, and every one-tenth experience severe cramps. Dietary changes, medication, acupuncture, and the right amount of physical activities like exercise may help relieve menstrual cramps.


Doctors are not sure why some women experience painful menstruation, but some factors that are associated with more intense pain include:

  • having a heavy blood flow
  • just starting your period
  • having your first baby
  • being under the age of 20
  • having an overproduction of prostaglandins
  • Growths in your womb (abnormal uterine tissue growth), and
  • Use of birth control.

For some menstrual cramps, some home remedies can help provide relief.

10 Tips Toward Easing Your Menstrual Pain and Relieve Period Cramps

Heating Pad

Using a heating pad on your abdomen during the first few hours of pain may provide some relief. It is one of the easiest and the most relaxing remedies that you can put to use.

The heat helps you relax the contracting muscles in your uterus, which is the cause of your pain.

Adequate Rest And Regular Exercise

Exercise provides a wonderful dose of natural anti-inflammatory compounds. These compounds can also help prevent menstrual pain. For many, exercise treats period pain wonderfully.

Exercise helps the blood to flow through the reproductive organs, and people who are blood deficient may benefit the most from this.

These people are more likely to complain of dull pain. They can be dizzy or faint, cold and look pale, and may also find their menstrual blood looks pale and diluted.

Stress Management

Stress Management is essential to maintain a healthy hormonal balance. A healthy hormonal balance is important for reducing the possibility of menstrual pain.

When a woman is under chronic stress, progesterone levels may become depleted, causing premenstrual tension and increased incidence or severity of pain.

Have Lots Of Water

Try to drink 6-8 glasses of water each day, as this will make you feel better. Proper hydration will also improve your overall health, especially during that time of the month.

Drinking adequate water is relevant for your body and during your periods your body needs a lot more water. Thus, it is necessary to maintain a stable intake of water.

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Taking Over-The-Counter Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) that include ibuprofen and naproxen (Aleve) are the primary over-the-counter form of pain relief recommended for menstrual pain and heavy menstrual bleeding.

These drugs help lower your body’s production of prostaglandin and can help reduce pain.

Applying Heat

A study suggested that applying heat to your abdomen and lower back may alleviate pain. This study is supported by a 2012 study focused on women 18 to 30 years old who had regular menstrual cycles. The result found that a heat patch at 104°F (40°C) was as effective as ibuprofen.

If you don’t have a heat patch or heating pad, take a warm bath or use a hot towel. The heat helps to unwind the contracting muscles in your uterus, that are causing the pain.

There are many over-the-counter heating patches and pads, such as ThermaCare, Bengay, etc

Use of Some Herbal Tea

Certain teas may help relieve menstrual cramps. Research on herbal teas for menstrual pain relief is scarce, but teas have been used traditionally and can help.

One example is cramp bark.

To use:

  • Put 2 teaspoons of the cramp bark in a cup of water, and boil
  • simmer for about 15 minutes, and
  • Drink it three times a day.

Be sure to clear this remedy with your medical doctor first, especially if you’re on diuretics for blood pressure.

Massaging With Essential Oils

Massage therapy for about 20 minutes can help reduce menstrual pain, a study suggested. Massage therapy for menstruation involves pressing specific points as the therapist’s hands move around your abdomen, side, and back. This significantly reduces pain immediately and afterward.

Adding essential oils for an aromatherapy style of massage may have additional benefits, and you may experience a significant reduction in the amount and duration of pain.

The researchers used a blend of lavender, clary sage, and marjoram oil in this study.

Exercise or Orgasms

Endorphins can also boost your mood, in addition to their pain-relieving effect. Having an orgasm, as well as working out releases endorphins. The last thing you may want to think about while in the midst of cramps is exercise, but physical activity can boost endorphins and help chase away the pain.

A report published in the Journal of Family Reproductive Health indicates that both aerobic exercise and stretching helped soothe period cramps.

hormonal birth control

Birth control can stop period cramps caused as a result of hormone imbalance. Balancing your levels of estrogen and progesterone helps the uterine wall and lining so it sheds easily.

Hormonal birth control medication can also regulate the length and frequency of your period, and in some cases, can completely alleviate period cramps by stopping your period altogether.

Nutrition Tips to Ease Menstrual Pain

Choosing the right types of foods can mean the difference between excessive bloating or constipation and smooth sailing during your period. Certain foods are more inflammatory because they contain fats that are broken down into inflammatory prostaglandins.

Removing foods like dairy products, red meats, peanut products, anything containing vegetable oil, and those high in saturated, hydrogenated, or trans-fats like muffins, pastries, chips, pizza, and other processed foods, from your diet may be beneficial.

Eat on Foods that are high in fiber and good fats. The top few include:

  • Olive Oil
  • Salmon
  • Green leafy veggies
  • Aromatic spices (turmeric, ginger, ground mustard, pepper)
  • Nuts and seeds (soaked is best)

Foods to Relieve Period Cramps and to Avoid During Menstruation

Foods to Relieve Period Cramps

  • Fruit
  • Leafy green vegetables
  • Ginger
  • Chicken
  • Fish
  • Turmeric
  • Dark chocolate
  • Nuts
  • Flaxseed oil
  • Quinoa
  • Lentils and beans
  • Yogurt
  • Tofu
  • Peppermint tea, and of course
  • water
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Foods to avoid

During your menstruation period, it’s a good idea to avoid foods that cause bloating and water retention. Such foods include:

  • salty foods
  • fatty foods
  • alcohol
  • carbonated beverages, and
  • caffeine

Reduction or complete elimination of these foods can help alleviate cramps and decrease tension. Try soothing ginger or mint teas or hot water flavored with lemon, and you can also snack on fruits like strawberries or raspberries if you need a sugar fix.

Remember to be kind to your body during the menstrual period, explore your options and find a solution that works for you.

Bad Habits During Menstruation

ways to relieve period cramps

Menstruation can really be a nightmare, and can really get a woman depressed and feels more vulnerable.

Menstruation is not an easy experience. However, there are quite some things you can do to help relieve the pain and ease the discomfort.

Bad Habits To Avoid During Menstruation

Make sure to keep your hygiene at a high level during your period, and try to avoid doing the following during your menstrual cycle:

  • Do not wear the same hygienic pad for the whole day during your menstrual period. This practice has been the main cause of vaginal infections and odor. So, make sure to change the pads every 3-5 hours and you should be fine.
  • Try not to make your pain worse when you already in pain. This means that you should plan any painful procedure while on your period.
  • Try as much as possible to avoid unexpected sex. Having unexpected sex during your period can increase the risk of infections by a significant margin, so it is best to stay away from such sexual activities.
  • If you do rigorous and strenuous exercise during periods, it may cause further problems. Try and avoid such. It can strain and harm your body.
  • Skipping meals during your period will only make you eat more and make you gain weight. Therefore, it is unwise to skip meals during your period; you are already losing a lot of energy and blood from your body. You should take proper breakfast, lunch, and dinner, along with some snacks in between.
  • Avoid late-night meals and snacks, as they will only make matters worse for you, and it will affect your time and quality of sleep, which is an important factor to consider on its own.
  • A good night’s rest and sleep are very crucial in order to keep you more relaxed and less stressed. Menstrual pain can make it difficult to fall asleep, but you should do everything you can to relax and have a peaceful night.
  • Avoid Dairy products as they contain a lot of arachidonic acids which can add up to the pain and cramps overnight. Make sure to avoid them.
  • Avoid watching sad and depressing videos or listening to depressing music during your menstrual period, because, this can put you in a worse psychological state than you are and will worsen your wellbeing and make your life harder. Likewise, avoid involving yourself in depressing activities, as it may affect the psychological health of any woman.

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