Up to 80% of women experience period pain (Cramps) for one or two days every month. Period pain can be experienced from early teens up until menopause, and up to 10% of women experience pain that is so severe it disrupts their daily lives.
Over-the-counter medications, such as ibuprofen and paracetamol, are the most popular way to stop painful cramps, but natural at-home remedies can also provide relief.
Why do menstrual cramps occur?
As part of a normal reproductive cycle, when a woman has her period, the muscles and blood vessels in the womb contract and relax to help shed the built-up lining that the body has prepared for pregnancy. When the lining sheds, it releases tissue and blood from the uterus, and this contracting is what leads to cramping in the lower back and abdomen.
Each woman experiences period cramps differently, with some only having mild discomfort while others feel severe pain that can make daily life difficult.
1. Try kratom capsules
Kratom is a herbal dietary supplement that can provide stimulant-like effects without containing any caffeine. It comes from the kratom tree and is part of the coffee plant family. If you tend to suffer from painful menstrual cramps but prefer to go down the natural path, try kratom capsules to reduce them and return to your daily life.
While it does not address the direct source of inflammation, it changes how you perceive pain thanks to over 40 different alkaloids that bind to your opioid and non-opioid receptors. By reducing your pain perception, kratom can help relieve your period and is available online through various premium quality kratom variety pack. Ensure you purchase capsules that meet high-quality standards and are 100% natural.
2. Apply heat
Heat is well known to relieve pain and is an effective therapy that has long been used to relieve menstrual cramps. In fact, studies have shown that treating menstrual pain with a heat patch, electric heated pad, hot water bottle, or heat pack is just as effective as using over-the-counter pain medication with fewer side effects. This is because heat relaxes the muscles contributing to cramping.
Taking a hot bath or shower can be just as effective, relaxing your pelvic, abdominal, and lower back muscles, but a heat patch is excellent if you are looking for targeted, on-the-go relief that is also discrete. If you want to enhance the pain-relieving power of your bath, try adding a few drops of essential oils or Epsom salts and sit for at least 15 minutes to feel the full effects.
3. Massage the abdominal area
Massage can help to alleviate menstrual cramping by reducing uterine spasms. While a full body massage will not specifically target period pain, it will relax you, which in turn will help to relieve your cramps.
For more effective massages, opt for massages that focus solely on the abdominal area, as therapy for period pains involves targeting specific pressure points around the side, back, and abdomen. For an even more relaxing experience, opt for massages that add essential oils such as peppermint, rose, and lavender.
4. Eat a well-balanced diet
Many women experience food cravings either just before or during their periods. But, while chocolate and fast food may sound tempting, they can cause increased bloating and inflammation, which can worsen period cramps. However, there are foods that you can introduce into your diet that can help promote blood flow to relax your uterus.
These foods include tasty and anti-inflammatory tomatoes, berries, and pineapples, healthy fats such as salmon and walnuts, leafy green vegetables, and spices including ginger, garlic, and turmeric. Fruits such as bananas are a great food to fight sugar cravings, while nuts provide the perfect alternatives when craving salty, savory foods such as crisps and chips. Research has also shown that plant-based diets decrease inflammation and may also help tame cramps.
5. Exercise and move your body
While exercising during your period may not be very appealing, exercise has been shown to reduce menstrual pain. Studies have shown that people who exercise during their periods tend to have less pain, with many doctors attributing this to the release of the feel-good chemical endorphins.
Light to moderate activities reduce the need for pain-relief medication and reduce bloating. Do exercises that engage muscles in the entire body, choose moderate-intensity aerobic exercises on lighter menstrual days to help your blood circulation, and opt for some gentle yoga or a walk on heavier days.
Nearly every woman will experience painful menstruation at some point in her life, but there are many effective ways to stop cramping other than taking over-the-counter pain medication. Applying heat and massaging the abdominal area with essential oils are well-known remedies that relax the muscles responsible for cramping.
Eating a healthy, well-balanced diet and exercising can also significantly decrease uncomfortable bloating and inflammation, while kratom capsules can change your pain perception to provide some much-needed relief.