Menstrual cramps, also known as ‘dysmenorrhea’, is something that affects many women in the fertile age, 1-3 days each month, and it is often a very unpleasant condition, which greatly affects the person’s quality of life. To relieve the pain, you can try these 10 different tips.
1. Try a low-fat diet
A low-fat diet can reduce the overall degree of inflammation in the body and indirectly affect the menstrual cramps. Here, it is essential to avoid the saturated fatty acids from animal products and instead limit your use to plant-based unsaturated fatty acids – i.e. olive oil. You can therefore attempt to limit your intake of fat and instead increase your intake of vegetables in your diet.
2. Use painkillers
Painkillers, from the ‘NSAIDs’, can be useful to relieve the pain temporarily. The reason for this is that the menstrual cramps are caused by a release of the so-called ‘prostaglandins’. The NSAIDs hampers the production of prostaglandins, thus relieving the inflammation and cramps. It is, however, recommended that you consult your physician before using this medicine, especially if you have had stomach ulcers or kidney problems in the past.
3. Drink tea
Research regarding herbal tea’s ability to relieve the menstrual cramps is limited, yet it has been used to treat this condition for years as many people believe in herbal tea’s pain-reducing abilities.
4. Eat fish oil and vitamin B1
A study from 2014 has shown that supplementing your diet with fish oil and vitamin B1 can reduce menstrual pain. The study showed that the pain was considerably reduced and lasted for shorter periods of time in the women who supplemented their diet with fish oil, vitamin B1 or both, compared to those who were given placebos.
5. Try acupuncture
Acupuncture can reduce the pain associated with cramps in the abdomen as it enables the nervous system to relax. Several studies have investigated this ability and have concluded that both acupuncture and acupressure can reduce the pain.
6. Get a massage with essential oils
Massage with special aromatic essential oils has also been shown to be able to relieve pain from menstrual cramps. In a study, published in 2012, the women used creams with essential oils, made from lavender, marjoram and sage, to massage themselves with. After some time with this treatment, the women reported that their menstrual pain was reduced along with the duration of the pain.
7. Put on a heating pad
A heating pad can be used to relieve neck stiffness and pain in the neck, back or lower back. A study investigated the effects of a heating pad on menstrual cramps, and it showed that it was just as effective in reducing the pain as Ibuprofen, when the heating pad was applied to the painful area. Furthermore, researchers found that women, who applied a heating pad as well as Ibuprofen against the pain, experienced a faster pain relief than women, who were only given Ibuprofen. The duration of the pain relief was reduced from 3 hours to about 90 minutes.
8. Release endorphins
Although, physical exercise and sex may not be the most tempting activities when you have menstrual cramps, they can actually help relieve the pain as well as improve your mood. This is because of endorphins. Endorphins are substances that are released during physical exercise and orgasms, and they can affect the pain receptors to relieve the pain. A study showed that both aerobic training and stretching exercises can help reduce menstrual cramps.
9. Eat magnesium supplements
Supplementing your diet with magnesium has also been shown to be important to women with severe menstrual cramps. A study showed that you can reduce menstrual cramps by consuming sufficient amounts of magnesium in your diet. Magnesium is found in foods, such as spinach and almonds, but it can also be bought as supplement. It can also help regulate the nerve and muscle function.
10. Contraceptives
Several studies have confirmed that birth-control pills can help relieve severe pain from menstruation. The pills, however, have many side-effects which you should be aware of before using this treatment. Potential side-effects include nausea, reduced desire for sex, impure skin and an increased risk of blood clots.
