How to Reduce Menstrual Cramps

Ah, that time of the month again. It seems as if it rolls around about every other day, doesn't it? When you were young, anticipating your very first period, you were excited by that passage into womanhood. But you didn't anticipate the inconvenience, pain, and all the associated problems: bloat, backache, leg aches, headaches, zits, cramps, and mood swings. And those are on a good menstrual day. On a bad day, bleeding is so heavy you can't move without gushing or you're too tired to breathe. When you figure out that it's more of an inconvenience than something to look forward to, you've joined the true menses sisterhood.

Menstruation is the simple process of shedding the old uterine lining to make way for a new one. Cramps are caused by the contraction of your uterus as it sloughs off the fertile layer it had prepared for a possible pregnancy; if there is an absence of a fertilized egg after ovulation has occurred, the uterine wall swells and sheds. Menstrual cramps are usually side effects of greater-than-normal uterine muscle contractions. The pain occurring during these contractions can be mild, moderate or severe. Menstrual cramps have been known to occur in the abdomen (in the general area of the uterus), the lower back, and, in some cases, the legs. Ibuprofen, acetaminophen, and other pain medications can be used to dull the pain--however only prescribed doses are recommended for treatment, as harmful overdoses are always a possibility.

Home remedies for Period/Menstrual Cramps

Water

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 the skin and may relax cramped muscles. You can also eat water-based foods to increase your hydration, including:

     ·        lettuce
·        celery
·        cucumbers
·        watermelon
·        berries (strawberries, blueberries, raspberries)

Take dietary supplements

Some studies indicate that Vitamin E, thiamine and Omega-3 supplements may reduce menstrual cramps. Zinc and calcium have been found to reduce cramps, bloating and related PMS symptoms, but be careful with dairy which can be a cause of menstrual cramps in some women.  Calcium and magnesium reduce muscle soreness, but must be taken for 2-3 months every day before producing a noticeable effect.

Hot Water Bottles

Yep, the same kind your Grandma uses for her back pain. Hot water bottles may seem old-fashioned, but they really, truly help warm and relax the muscles in your lower abdomen. At about $15, it’s a worthy investment that will bring you relief month after month.

Hot Baths

Immersing yourself in hot water helps relieve all muscular tension, including menstrual cramping. It can also just help relax you mentally, which is important, too. Sometimes, intense or chronic pain stresses us out, which in turn makes us more tense, which worsens the physical pain, etc., etc. It’s a vicious cycle! A hot bath helps you chill out, especially if you’re just waiting for your ibuprofen to kick in.

Stick-on Heating Pads

If you have cramps but can’t stay at home in a bath or with a hot water bottle, the stick-on heating pads available at drug stores can seriously save your life. They’re a little goofy: you basically stick a huge white pad on your lower stomach and it heats up. But it’s totally hidden by your clothing, and the heat, which lasts for a good few hours, really helps soothe your period pain while you’re on the go.

Do some mild exercise

Walk around the neighborhood, run on the treadmill, go ride your bike, or any other exercises you enjoy. This will increase blood flow which will help the cramps go away.

Cut the Caffeine

Reducing or cutting caffeine can alleviate cramps and decrease tension. Rethink your morning cup of coffee or tea and forgo consuming chocolate and soda during menstruation. Instead, try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon. If you need a sugar fix, snack on some strawberries or raspberries.

Talk to Your Doctor

If you have really bad cramps, and it’s seriously affecting your quality of life, the very best thing to do is talk to your doctor. He or she might be able to recommend something you hadn’t even thought of–a different birth control pill, stronger prescription painkillers, etc. What’s more, sometimes bad cramps can be a symptom of something else, which your doctor will need to know about. There is absolutely no reason for you to suffer intensely each month, so work with your doctor to find the best solution for you!

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