Bloating can cause discomfort and make menstrual cramps worse. Drinking water can reduce bloating during your period and alleviate some of the pain it causes. Also, drinking hot water can increase blood flow throughout your body and relax your muscles. This can lessen cramps caused by uterine contractions. Herbal teas have anti-inflammatory properties and antispasmodic compounds that can reduce the muscle spasms in the uterus that cause cramping.
Drinking chamomile, fennel or ginger tea is an easy, natural way to relieve menstrual cramps. Plus, herbal teas can have other benefits like stress relief and helping with insomnia. Some foods can offer natural relief for cramps and they taste great. Anti-inflammatory foods can help promote blood flow and relax your uterus. Try eating berries, tomatoes, pineapples and spices like turmeric, ginger or garlic. Leafy green vegetables, almonds, walnuts and fatty fish, like salmon, can also help reduce inflammation.
While a brownie or french fries might sound delicious, foods high in sugar, trans fat and salt can cause bloating and inflammation, which makes muscle pain and cramps worse. Grab a banana or another piece of fruit to fight sugar cravings, or go for unsalted nuts if you want something more savory. Caffeine causes your blood vessels to narrow. This can constrict your uterus, making cramps more painful.
If you need your coffee fix, switch to decaf during your period. If you rely on caffeine to beat the afternoon slump, eat a snack high in protein or take a quick minute walk to boost your energy. Vitamin D can help your body absorb calcium and reduce inflammation.
Other supplements, including omega-3, vitamin E and magnesium, can help reduce inflammation and might even make your periods less painful. For best results, take supplements every day, not just during your period. Also, because some supplements interact with medications, be sure to ask your doctor before taking anything new. A little heat can help your muscles relax, improve blood flow and relieve tension. Try sitting with a heating pad, taking a hot shower or relaxing in a hot bath.
But even gentle exercise releases endorphins that make you feel happy, reduce pain and relax your muscles. Fifteen minutes of yoga, light stretching or walking might be all you need to feel better.
Stress may make cramps worse. Use stress relief techniques like meditation, deep breathing, yoga or your own favorite way to relieve stress. Stay focused on this space for at least a few minutes while you take slow, deep breaths.
It has been linked to Reye syndrome, a serious illness. Talk to your doctor if you have tried to manage your cramps with medicine and home treatment but you do not feel better.
If your cramps are caused by a health problem not related to your period, such as endometriosis, you may need other treatment. Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use.
Learn how we develop our content. To learn more about Healthwise, visit Healthwise. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Updated visitor guidelines. Top of the page Actionset. Menstrual Cycle: Dealing With Cramps. Introduction Most women have painful cramps from their period from time to time. Other types of over-the counter painkillers may reduce pain, but tend to be less effective for treating menstrual cramps NSAIDs are also used in reducing heavy bleeding Some people may choose to use hormonal contraceptives, such as the pill or the hormonal IUD, to relieve and prevent menstrual cramps.
This reduces or eliminates the associated build-up of prostaglandins, muscle contractions and cramps Transcutaneous nerve stimulation TENS is an approved treatment for menstrual cramps. TENS can also be combined with other methods, like heat and medication. As more is learned on the relationship between inflammation and period cramps, we may see recommendations for cramp-prevention diets. So far though, the data on this is limited but promising, and there are no formal clinical recommendations.
One clinical trial of 33 women with menstrual pain found that women had less menstrual pain when they followed a low fat-vegetarian diet than when they were taking a placebo dietary supplement pill A survey of students found that those who reported consuming servings of dairy had less menstrual pain than those consumed no dairy at all. This is possibly due to the intake of calcium, and maybe also vitamin D, but more research is needed—a trial on vitamin D found that very high doses were required to make a difference, which some but not all practitioners would consider unsafe Deficiency in magnesium, which is associated with anxiety and stress, has also been linked to more intense menstrual cramps Check with a nutritionally-trained practitioner before taking a supplement—like any medicine, they can have side effects and interfere with levels of other nutrients in the body.
Here are the top-evidenced supplements for period pain:. Ginger, it seems, may be as effective as common painkillers. Two systematic reviews of ginger for menstrual pain found that the root was likely more effective than a placebo for reducing pain 23, Clinical trials of more than students with moderate to severe period pain found that pain was similarly reduced in students taking ginger, as students taking the NSAIDs Ibuprofen or mefenamic acid 25, One ginger group took mg capsules of zintoma ginger extract, from the start of their periods, and then every 6 hours, until their pain was relieved.
Magnesium and magnesium deficiency may play an important role for some people in dysmenorrhea A systematic review that included three studies on magnesium found that it was effective in lessening menstrual pain better than a placebo and may be helpful in limiting the need for pain medication Magnesium carries few side effects, but can cause loose stools, so you may need to ease into it.
The three studies used different doses of magnesium, so you may want to talk to a practitioner to get a recommendation—our collaborator Lara Briden recommends starting with mg taken daily. Zinc supplementation may be effective for a similar reason as magnesium, but more research is needed In a randomized control trial of women, the duration and severity of period cramps was significantly improved in those taking zinc, compared to those taking a placebo Vitamin B1 has been shown to be effective in reducing period pain.
One large trial found that people taking mg daily had less menstrual pain than those taking a placebo Results thus far are promising, or mixed.
Stress relief may help ease period cramps in some people. Preliminary research has found that people with high levels of stress are more than twice as likely to report having painful menstruation Stress during the follicular phase the first part of the cycle may be more likely to lead to painful menstruation than stress in the luteal cycle the second part of the cycle, after ovulation People who smoke have an increased risk of experiencing painful menstrual cramps The risk increases with time, as someone continues smoking.
Second-hand smoke has also been shown to increase menstrual cramps Exercise can likely help in easing cramps, at least in part by increasing blood flow to the abdomen.
0コメント