Many women experience menstrual discomfort in the lower abdomen, back, and thighs. Over-the-counter menstrual cramp medications may help, but others prefer natural remedies. Relaxation and natural pain relief may ease this time of month. This article covers period health and natural menstrual cramp remedies.
1. Heat Therapy
Heat therapy is a simple and efficient menstrual cramp cure. Heat in the lower belly or back relaxes uterine muscles, increasing blood flow and reducing cramping. Hot water bottles, pads, and clothes may be used for heat therapy. Apply heat to your tummy or back for 15-20 minutes to ease tension and pain. Heat therapy and over-the-counter medications may decrease cramps as needed.
2. Herbal Teas
Herbal anti-inflammatory and muscle-relaxing drinks may alleviate menstrual cramps. Some prominent options are:
- Chamomile tea may decrease menstrual discomfort by relaxing muscles and lowering stress.
- Ginger tea lowers menstrual cramps and inflammation. Period sickness benefits some ladies.
- Peppermint Tea has menthol to calm muscles and ease cramps. The cooling effect may help ease the pain.
Drinking one or two cups of herbal tea daily may ease menstrual cramps. Honey or lemon enhances taste and health.
3. Exercise and Movement
Despite its contradiction, light exercise may relieve menstrual cramps. Endorphins and blood flow increase during exercise. Exercise releases endorphins, which reduce pain and promote happiness, relieving cramps.
Gentle exercises like walking, yoga, and stretching may reduce lower stomach and back pain. Yoga relieves period pains via stretching, deep breathing, and relaxing. Child’s Pose, Cat-Cow Stretch, and Reclining Bound Angle ease menstruation.
4. Magnesium-Rich Foods
Muscle relaxation and function need magnesium. Menstrual cramps are reduced by magnesium-rich foods.
Spinach, kale, nuts, seeds, legumes, whole grains, and bananas contain magnesium. Eating these meals regularly, especially during your period, may minimize cramps and enhance health. Before using magnesium supplements, see a doctor.
5. Essential Oils and Massage
When massaged into the lower abdomen, essential oils like lavender, clary sage, and peppermint relieve menstrual cramps and reduce inflammation. Mix a few drops of essential oil with coconut or almond oil and gently massage your lower tummy in circles for 5–10 minutes. This will reduce tension and cramps and relax you. A warm essential oil bath might reduce menstrual cramps.
6. Stay Hydrated
Water lowers menstrual bloating, which may increase cramps. Hydration reduces cramping and enhances muscle function. Drinking more water when bloated helps the body eliminate excess water and prevent water retention.
Hydrate with eight to ten glasses of water every day. Herbal teas and water-rich cucumbers, melons, and oranges may hydrate you.