12 Easy and natural steps to overcome period cramps

Hello, my angels!

PERIOD CRAMPS is one of the most common things we go through every month after puberty. But some of us are lucky enough to not experience it or some of us have slight effects whereas  most of us face it with so much difficulty. While we Google every month to tackle the pain caused by the cramps, to overcome PMS effects and bloating, here is the solution for everything.

Not always you need a doctor to cure period cramps or any tablets, sometimes home remedies precisely kitchen remedies help cure cramps at ease.

Why do you experience cramps during your period?

First,  you need to analyse why we experience period cramps. As we all know, Women are gifted with the ability to give birth. So our body prepares every month to bare the child. Every month??? well, yes!!! our body is designed that way!

Every month, egg released from the ovaries wait for the sperm in the uterus for about a day or so. Meanwhile, uterus prepares the atmosphere to hold the baby. Uterus lining gets thickened to hold the baby and provide nutrition. Once the egg doesn’t see any sperm, it is expelled out along with the lining. The woman’s estrogen and progesterone hormone levels decline, and the lining of the uterus becomes swollen and is eventually shed as the menstrual flow. It is replaced by a new growth of lining during the next monthly cycle.

When the uterine lining begins to break down, molecular compounds called prostaglandins are released. These compounds cause the muscles of the uterus to contract. When the uterine muscles contract, they constrict the blood supply (vasoconstriction) to the endometrium. This contraction blocks the delivery of oxygen to the tissue (which is the reason for the cramps)of the endometrium which, in turn, breaks down and dies. After the death of this tissue, the uterine contractions squeeze the old endometrial tissue through the cervix and out of the body by way of the vagina.

How can you overcome pain caused by period cramps?

  1. A low-fat diet actually decreases overall levels of inflammation in the body. Foods that help ease out period cramps are:
    – Papaya (rich in vitamins)
    – Brown rice (contains vitamin B-6, which may reduce bloating)
    – Walnuts, almonds, and pumpkin seeds (rich in manganese, which eases cramps)
    – Olive oil and broccoli (contain vitamin E)
    – Leafy green vegetables (contain iron, which is lost during menstruation)
    – Flaxseed (contains omega-3s with antioxidant properties, which reduce swelling and inflammation)
  2. Curl Up With a Heating Pad to Ease Period Cramps. Do not sleep with a heated pad as it could cause burns.
  3. Magnesium helps regulate nerve and muscle functioning which help in relieving period cramps. An ounce of dry almonds or one-half cup of boiled spinach each has about 80 mg of magnesium.
  4. Avoid foods that contain caffeine, salt and sweet. Also, try avoiding having processed food( Though you may be tempted !!).
  5. Do not smoke or drink alcohol.
  6. Massage your lower back and abdomen with essential oil.
  7. Emotional stress can increase the chance of experiencing menstrual cramps.
  8. Vaginal orgasm involves your whole body, including your spinal cord which signals the release of neurotransmitters. A vaginal orgasm can trigger your brain to release neurotransmitters like endorphins and oxytocin. Endorphins can decrease pain perception.
  9. Boron: This mineral helps your body absorb calcium and phosphorus. It also reduces menstrual cramps:
    – Avocados
    – Peanut butter
    – Prunes
    – Chickpeas
    – Bananas
  10. 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 your 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)
  11. Yoga is a gentle exercise which helps not only relieve stress but also releases endorphins and helps prevent or reduce menstrual symptoms. Similarly, few simple exercises ( walking, Floor exercises etc) before your period and slightly less intense exercise during the period helps in actually preventing those period cramps.
  12. Homemade easy remedies:
  • Ginger tea: Grade a small piece of ginger in a glass of water and boil. Later add a green tea bag to this water and have frequently ( as much as twice or thrice a day)
  • Fenugreek in water/ yoghurt: It is one of the ancient Indian practice. Soak fenugreek in water the previous day. Next day morning, drain the fenugreek and drink the extracted water in empty stomach. If you have forgotten to soak fenugreek in water, take yoghurt and sprinkle fenugreek over it and swallow it.

Disclaimer: All the above mentioned are mild and natural methods to overcome period pain. If your periods are causing significant pain, consult your doctors.

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