Period cramps, also known as dysmenorrhea, are a common discomfort experienced by many women during their menstrual cycle. While over-the-counter pain medications are often used to alleviate these cramps, natural remedies can provide alternative methods of relief. In this article, Dr Ganesh Chaudhary, BAMS(Bachelor of Ayurvedic Medicine and Surgery) shared a range of effective natural remedies for period cramps that can help you find comfort without relying solely on medication.
Apply Heat
Heat applied to the lower belly can be quite relaxing for period pains. Heat aids in muscular relaxation and pain relief. To give comfortable warmth and relieve cramps, use a heating pad, a hot water bottle, or a warm bath.
Exercise and Physical Activity
Engaging in gentle exercise and physical activity during menstruation can be beneficial for reducing period cramps. Activities like walking, yoga, and stretching help increase blood circulation, release endorphins (natural painkillers), and relax the muscles, providing relief from cramping.
A systematic review published in the Cochrane Database of Systematic Reviews suggested that exercise was effective in reducing the severity of menstrual pain.
Also read: Breaking Down Menstrual Taboos And Their Impact On Mental Health
Herbal Teas
Certain herbal teas have properties that can help ease menstrual cramps. Chamomile tea, known for its anti-inflammatory properties, can help relax the uterus and reduce pain. Additionally, ginger tea has been traditionally used to alleviate menstrual discomfort by reducing inflammation and promoting circulation.
Magnesium
Dr Chaudhary said,”magnesium is a mineral that plays a vital role in muscle relaxation and reducing inflammation. Consuming magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains can help alleviate period cramps.”
Alternatively, magnesium supplements can be taken after consulting with a healthcare professional.
Essential Oils For Period Cramps
Certain essential oils possess analgesic and anti-inflammatory properties that can provide relief from period cramps when used topically or in aromatherapy. Lavender oil, clary sage oil, and marjoram oil are commonly used for their calming and pain-relieving effects.
A study published in the Annals of Medical and Health Sciences Research, revealed that inhaling lavender oil reduced the severity of menstrual pain.
Also read: The Impact of Menstrual Taboos on Women's Health and Wellbeing
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties that can help alleviate menstrual cramps. Incorporating these foods into your diet or taking omega-3 supplements may provide relief from the intensity of cramps.
According to a study published in reproductive Health found that omega-3 supplementation reduced the severity of menstrual pain in women with dysmenorrhea.
Stress Reduction Techniques
Stress can exacerbate menstrual cramps, so incorporating stress reduction techniques into your routine can be beneficial. Practices such as deep breathing exercises, meditation, yoga, and mindfulness can help relax the body and alleviate pain.
While period cramps can be challenging to deal with, natural remedies offer gentle and effective relief. From heat therapy and exercise to herbal teas, magnesium, essential oils, omega-3 fatty acids, and stress reduction techniques, there are numerous options to explore. Incorporating these natural remedies into your routine.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]