Periods are a nightmare even without the cramps. While some are fortunate enough to not experience cramps, most women have a hard time because of it. Here Dr Prativa Basnet, senior gynecologist at Maya Mahila Clinic, gives some helpful advice on how you can alleviate period cramps.

Drink enough water
We all know drinking enough water is essential for overall health and wellbeing but it becomes even more important during your periods. Drinking lots of water can help ease bloating and help you cope better with cramps. If you are someone who doesn’t like drinking plain water, try adding ingredients like mint, lemon or fruit extracts into your water bottle every time you refill it. Basil and cucumber are also extremely calming and will soothe you when you are irritated because of cramps. Although there isn’t much data to back it up scientifically, water apparently also shortens your period.

Another fluid that aids menstrual cramps is green tea. Get into the habit of drinking a cup of green tea every morning and evening when you have your periods. It can help lessen cramps by reducing inflammation and enhancing blood circulation. Again, if regular green tea is just too boring, you can find flavored green teas in the market today. You can also flavor your green tea by adding some dried rose petals while brewing it. 

Apply heat
Placing a bottle of hot water or a hot bag on your abdomen and lower back can help soothe cramps. The contraction of the uterus is the main reason why you get cramps during your periods. Heat helps to relax the muscles of and around your uterus and abdomen and gradually the painful cramps will disappear.

If none of these things are available to you, then you can make a heating pad yourself. Take two thick pieces of rectangular fabric and sew three of the sides together – leaving the top open. Fill it with rice grains and then sew the top as well. Microwave this pouch of rice when required. Make sure you don’t heat it too much as that can burn your skin. If it’s too hot, wrap the pouch with another layer of cloth or a towel and only then use it. 

Monitor your diet
Avoid foods rich in fat. Don’t consume alcoholic and carbonated beverages and cut down salty food and caffeine intake during your periods because these substances are notorious for increasing bloating and retaining water in your body. Instead eat a lot of whole grains, lean proteins, fruits and vegetables that are healthy and provide the right nutrients needed for your body, especially during this time. 

A lot of herbs also contain antispasmodic and anti inflammatory properties that help with period cramps. So, including them in your diet can work in your favor. You don’t have to eat these herbs by themselves. Add them in your cooking, it’ll provide great flavors as well. Calcium is also known for relieving period pains. Almonds, dairy products, leafy greens and green vegetables in general, and sesame seeds are some foods rich in calcium.

Do some light exercises
You might have noticed that if you laze around and don’t move at all when you have your periods, the cramps gradually intensify and get worse. But when you walk and move, the pain lessens. So, do a few light exercises to stretch your muscles. Exercising naturally releases endorphins which, in turn, helps make you feel good. The circulation of blood throughout your body will also get better when you exercise and that can help relieve pain in other areas that ache during your periods (like back and head).

The best exercises to do during your periods are some light cardio, aerobic exercises, low volume strength training, gentle stretching and balancing, yoga, and pilates. Don’t do intense and grueling exercises. Also avoid exercises that put a lot of pressure on your back and spine.

Other useful remedies for period cramps
Like physical exercises, acupuncture can also release endorphins and relax sore muscles. But a single session of acupuncture isn’t of much help. Do a session every week or so and double that during your periods.

Massaging the abdominal and pelvic area will also ease cramps. Take some aromatic massage oil or olive oil and massage your sore muscles with gentle circular motions. If possible, schedule a massage session as a whole-body massage – especially focused on the lower back – can be of immense relief. 

Sometimes your period cramps manifest because of your ongoing battle with stress and anxiety. Make sure to take some time out for yourself during your periods and do something you enjoy for an hour or two without worrying about anything else. Activities like drawing, listening to music, playing an instrument, etc. are ideal as they are creative and engage your brain fully but aren’t physically strenuous.

Your body also needs a lot of rest during periods. So get a full eight hours of sleep to combat the tiredness and exhaustion that intensifies when you are menstruating.

If your cramps are painful to the point where you are constantly wincing in pain, consult a gynecologist immediately. Sometimes, cramps could be a symptom of a bigger underlying health issue that needs medical attention.

 
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