{"id":7182,"date":"2019-07-05T09:13:48","date_gmt":"2019-07-05T09:13:48","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=7182"},"modified":"2021-06-12T15:47:24","modified_gmt":"2021-06-12T15:47:24","slug":"14-home-remedies-that-ease-menstrual-cramps-quickly","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-home-remedies-that-ease-menstrual-cramps-quickly\/","title":{"rendered":"14 Home Remedies That Ease Menstrual Cramps Quickly"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

Virtually every woman experiences menstrual cramps during her life. These cramps can develop right before a menstrual period begins or at any point after it arrives (generally during the first few days). <\/p>\n\n\n\n

Menstruation occurs when the uterine lining expels itself, which occurs once every 28 days, give or take, in post-pubescent and pre-menopausal women. In order to shed its lining, the uterus contracts. <\/p>\n\n\n\n

Prostaglandins, hormone-like substances that play a part in inflammation and pain, encourage these contractions. The higher the level of prostaglandins, the more severe menstrual cramps will be, and in many cases, those cramps can be severe and debilitating. <\/p>\n\n\n\n

There are a number of conditions that can also increase the risk of severe menstrual cramps, such as heavy bleeding, uterine fibroids, endometriosis, and pelvic inflammatory disease. Fortunately, there are ways to manage the pain yourself, at home. <\/p>\n\n\n\n

Here\u2019s a look at eight ways to relieve painful period cramps. <\/p>\n\n\n\n

1. Exercise. <\/strong><\/h3>\n\n\n\n

Working out when you are on your period may be the last thing that you feel like doing, but believe it or not, it can actually help to alleviate some of the discomfort that you may be experiencing. <\/p>\n\n\n\n

Exercise <\/a>increases the production of endorphins \u2013 those feel-good chemicals that are known to alleviate pain; furthermore, exercise gets the blood pumping throughout the entire body. As such, exercising can help to reduce the cramps that you are experiencing when you are having your period, as well as minimize the severity of menstruation. <\/p>\n\n\n\n

There are a number of exercises that can effectively banish those jarring pains, including aerobics (running, jogging, and briskly walking), low-impact cardio (such as swimming), yoga, and simply performing basic stretches are all ways that you can get your blood pumping and increase the production of endorphins, thereby minimizing the discomfort that is associated with your period cramps. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

2. Apply heat.<\/strong> <\/h3>\n\n\n\n

Another highly effective remedy for battling those uncomfortable cramps <\/a>that come along with your monthly visitor is heated. Try placing a heating pad, a hot compress, or a hot water bottle up against your lower abdomen, right over the location where you are experiencing the pain. <\/p>\n\n\n\n

The heat can help to relax the muscles that are contracting in your uterus as it sheds its lining, which could help to bring about some sense of relief. If these methods aren\u2019t proving to be effective, try taking a soak in a hot bathtub filled with Epsom salt, as this can help to relax those tense muscles in your uterus and potentially bring about much-needed relief. <\/p>\n\n\n\n

It can also help to ease any other pain that you may be experiencing, such as lower back pain and leg stiffness; two other ailments that are commonly associated with a woman\u2019s menstrual cycle. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

3. Increase water consumption.<\/strong> <\/h3>\n\n\n\n

It\u2019s no secret that water is vital for your overall health and well-being; it makes sense, too, since 60 percent of the human body is comprised of water. <\/p>\n\n\n\n

Drinking plenty of H2O can help you avoid dehydration and a number of other maladies; but did you know that it may be able to help alleviate your period cramps? As your cycle begins, increase the amount of water that you are ingesting so that you are drinking no less than 8 glasses a day. <\/p>\n\n\n\n

When you are properly hydrated<\/a>, you are less likely to become bloated, which worsens the pain caused by cramps. If you are finding that you are having a difficult time downing that much plain water in a day, try adding in some fruit or herbs to make it more flavorful. <\/p>\n\n\n\n

You can also add in some salt, which may help further reduce bloating.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

4. Eat right. <\/strong><\/h3>\n\n\n\n

Even though you might be craving foods that are high in fat, sugar, or salt when you are on your period, it\u2019s best to avoid these unhealthy foods, as they can actually make your cramps worse. <\/p>\n\n\n\n

Why? \u2013 Because they can increase fluid retention (bloating), which may increase the pain that you are experiencing. Instead of grabbing for a bag of chips, a pint of ice cream, or a box of cookies, nourish your body with healthier foods, instead. <\/p>\n\n\n\n

Opt for fruits and veggies that contain anti-inflammatory<\/a> properties, such as blueberries, cherries, tomatoes, red bell peppers, and even squash. Fish that are rich in omega 3 fatty acids can help to relieve pain, too, like tuna, salmon, mackerel, and sardines. <\/p>\n\n\n\n

Dark leafy greens, including spinach, collard greens, and kale, may also help to ease period pain. Eat a well-balanced diet all year and you\u2019ll likely notice a difference in your cramps. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

5. Chamomile tea.<\/strong> <\/h3>\n\n\n\n

Curling up in bed or on the couch with a hot water bottle and a cup of chamomile tea<\/a> can help to reduce your period cramps. Chamomile, a natural flower, is well-regarded for the anti-inflammatory properties that it possesses. <\/p>\n\n\n\n

It\u2019s because of these properties that chamomile has long been used as a holistic treatment for a variety of conditions, including period cramps. The anti-inflammatory properties found in chamomile help to reduce the production of prostaglandins, the hormone-like substances that encourage muscle contractions. <\/p>\n\n\n\n

The more prostaglandins you produce, the more painful your cramps are going to be. Therefore, if chamomile helps to inhibit the production of prostaglandins, it makes sense that they would also help to relieve period cramps. <\/p>\n\n\n\n

It can also ease several other symptoms that are associated with menstruation, such as headaches, upset stomach, and diarrhea. Chamomile tea can also help you sleep better, too. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

6. Avoid alcohol.<\/strong><\/h3>\n\n\n\n

This may not be a home remedy to treat menstrual cramps, but it is something that can definitely keep them at bay. It has been determined that alcohol can have direct and indirect effects on your menstrual cycle<\/a>. <\/p>\n\n\n\n

It can increase the production of estrogen, which can not only impact ovulation, but can also increase the severity of period cramps, cause heavier bleeding, and even prolong your flow. <\/p>\n\n\n\n

Furthermore, alcohol is known to cause dehydration, and dehydration can worsen the menstruation cramps that you are experiencing; hence the reason why increasing your water intake during that time of the month is highly recommended as an effective way to minimize the effects that are associated with cramping. <\/p>\n\n\n\n

Alcohol also causes headaches, increases lethargy, and enhances moodiness, further worsening the effects of menstruation. Therefore, avoiding adult libations during your period is highly recommended. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

7. Try Ginger. <\/strong><\/h3>\n\n\n\n

Another natural remedy that may prove to be an effective way to reduce the pain that is associated with period cramps is ginger<\/a>. <\/p>\n\n\n\n

This root plant is known for its anti-inflammatory and pain-relieving properties, hence the reason why it has long been used as a homeopathic remedy for menstrual cramps; in fact, studies have found that ginger can be just as effective at relieving period pain, if not more so, than over-the-counter remedies, like ibuprofen. <\/p>\n\n\n\n

Because ginger can combat inflammation, it can also inhibit the production of prostaglandins, those hormone-like chemicals that cause inflammation and help the uterine lining shed itself. <\/p>\n\n\n\n

Since an excessive production of prostaglandins increases the severity of period cramps, ingesting ginger can actually help to reduce the pain. Try ingesting powdered ginger in capsule form, or simply grind it up and add it to water to experience double benefits; hydration and anti-inflammation.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

8. Increase vitamin D levels.<\/strong> <\/h3>\n\n\n\n

Lastly, upping your vitamin D <\/a>levels may help to reduce those painful period cramps. Vitamin D, the sunshine vitamin, has been found to minimize the production of prostaglandins. <\/p>\n\n\n\n

To reiterate, prostaglandins spark uterine contractions so that it can shed itself; however, the more prostaglandins a woman produces, the more painful her cramps will be. <\/p>\n\n\n\n

A study revealed that low vitamin D levels worsened period pain, as it increased the level of prostaglandins. By increasing vitamin D levels \u2013 either with a supplement or by getting out in the sun \u2013 the prostaglandin levels are reduced, which helps to reduce the cramps that are associated with menstruation. <\/p>\n\n\n\n

It can also help to reduce other undesirable symptoms, such as headaches, lethargy, and moodiness.  In fact, after just 1 month of increasing vitamin D levels, a study found that women who experienced a significant reduction in their period cramps. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

9. Avoid Smoking<\/h3>\n\n\n\n

Women who smoke cigarettes <\/a>may find that they experience an increase in the intensity of menstrual cramp symptoms. Cigarettes are a toxic cocktail of more than 7,000-chemicals, most of which remain unstudied by medical science.\u00a0<\/p>\n\n\n\n

Smoking tobacco products is detrimental to your health, there is plenty of proof to show the effects of smoking on the respiratory and cardiovascular system, and there are many others areas of human health that are affected by smoking. <\/p>\n\n\n\n

Smoking increases systemic inflammation in the body, a process that slows metabolism and increases your susceptibility to contracting a disease. The inflammatory effect of tobacco also affects the uterus and reproductive system. As a result of the inflammation, women may experience more substantial and more painful periods, along with an increase in other menstrual symptoms, such as brain fog and cramping.<\/p>\n\n\n\n

If you have trouble quitting smoking, speak to your doctor. Your physician will outline a cessation plan that helps you quit smoking while minimizing the withdrawal factors associated with stopping the habit.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

10. Aromatherapy<\/h3>\n\n\n\n

Aromatherapy<\/a> involves the use of essential oils to relieve symptoms of stress, pain, and cramping associated with menstruation. Essential oils are concentrates made from plants. Manufacturers extract the polyphenol antioxidants from herbs, flowers, and fruits, suspending them in an oil or alcohol solution.\u00a0<\/p>\n\n\n\n

These polyphenols have potent medicinal properties and adding a few drops of essential oil to your diffuser, then running it overnight while you sleep, may help to relieve symptoms of pain and discomfort. You can also benefit from the topical administration of essential oils for relieving your symptoms as well. However, we recommend that you blend the essential oils with a carrier, like extra-virgin coconut oil, before rubbing it onto your skin. <\/p>\n\n\n\n

Essential oils that offer relief from menstrual symptoms include lavender, rose, clary, and sage. There are specific blends of essential oils available to treat the pain and cramping associated with menstruation. Experiment with a variety of oils to find the combination that works for you.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

11. Avoid Refined Carbohydrates<\/h3>\n\n\n\n

If you are experiencing painful menstruation, then we recommend that you evaluate your diet. Eating refined carbohydrates <\/a>like sugar and white flour may exacerbate your symptoms. When we eat refined carbs, it causes massive amounts of inflammation in the digestive system.\u00a0<\/p>\n\n\n\n

This inflammation expands the intestinal wall, allowing inflammatory particles and pathogens to escape the digestive tract and enter the bloodstream.<\/p>\n\n\n\n

This systemic inflammation increases symptoms of cramping, bloating, gas, and pain associated with menstruation. Go through your fridge and kitchen cupboards, and throw out all foods that contain refined carbohydrates. Replace the foodstuffs with sources of healthy fat, and whole grains, like sprouts. <\/p>\n\n\n\n

You should notice a significant reduction in your symptoms of pain and discomfort from changing your diet. If you have trouble identifying refined carbs in your diet, visit a nutritionist and ask them to draw up a diet plan for you. Using a trained professional takes the guesswork out of organizing your food.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

12. Fennel<\/h3>\n\n\n\n

Fennel <\/a>is a plant species related to carrots. This flowering vegetable is useful in treating the symptoms of pain and cramping associated with menstruation. Studies show that 80-percent of women who consume a supplement containing 30-mg of refined fennel extract, 4-times daily for the days before the start of their period experience far less pain than those using a placebo.<\/p>\n\n\n\n

The research suggests that the fennel extract helps to reduce uterine contractions associated with menstruation, relieving symptoms of cramping, and pain. Fennel helps to reduce the presence of prostaglandins, hormone-like compounds that increase the intensity of menstruation symptoms. <\/p>\n\n\n\n

If your period typically presents intense symptoms of pain and cramping, then supplementing with 30-milligrams of fennel extract in the week surrounding your period may provide significant relief. Diffusing with fennel essential oil extract may also offer a similar effect to supplementing and may help those women who are already dealing with the pain symptoms associated with the condition.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

13. Cinnamon<\/h3>\n\n\n\n

Research shows that supplementing your diet with cinnamon, and the use of a cinnamon extract, may significantly reduce symptoms of cramping, gas, bloating, and pain, associated with heavy menstruation. Cinnamon <\/a>contains potent anti-inflammatory properties derived from the polyphenols found in the spice.\u00a0<\/p>\n\n\n\n

Polyphenols are natural compounds found in spices, herbs, and plants, and they are what give them their unique colors, tastes, and aromas. Polyphenols are like natural medicine, and different plants contain different polyphenols. The antioxidants found in cinnamon have potent inflammation-fighting properties, and consuming 400-milligrams of cinnamon three to four times a day for the week around your period may help to reduce the intensity and severity of your pain symptoms and cramping.<\/p>\n\n\n\n

Studies show that women who supplement with 420-mg of crushed cinnamon, three to four times a day in the four days leading up to their period, experience fewer symptoms of pain and discomfort than those using a placebo.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

14. Pycnogenol<\/h3>\n\n\n\n

Pycnogenol is an extract derived from the maritime pine tree, native to the Southwestern provinces of France. This extract contains numerous beneficial polyphenol antioxidants<\/a> that help to relieve the spasmodic effects of menstruation. Research shows that women who use 60-milligrams of Pycnogenol extract three times a day for the four days leading up to their period, experienced a significant reduction in pain and discomfort when compared to a group using a placebo.\u00a0<\/p>\n\n\n\n

Studies show that pycnogenol has analgesic and anti-inflammatory properties that make it suitable as a natural alternative to OTC pain medications. Continuing to use pycnogenol in the days after the period also helps in the recovery of the affected individual, and they may experience fewer symptoms of discomfort and cramping in the days after menstruation stops. <\/p>\n\n\n\n

We suggest that you consume an extract supplement, or diffuse with the essential oil. Add a few drops of the essential oil to your diffuser, along with some lavender, and let it run overnight in your bedroom. As you sleep, your lungs absorb the medicated steam, sending it to your bloodstream where your body takes advantage of the pain-relieving properties.<\/p>\n\n\n\n

They also needed pain medication for fewer days when they took the pycnogenol supplement. Surprisingly, women still needed less pain medication during their periods even after they stopped taking the pycnogenol. However, women who had low levels of menstrual pain weren’t helped by the supplement. Ask your doctor if pycnogenol may help relieve severe pain associated with your period.<\/p>\n\n\n\n\n\n\n\r\n

<\/div>