Menstrual Pain-natural remedies

Menstrual cramps, or primary dysmenorrhea, are an uncomfortable part of life for many women on a monthly basis. Drinking more water may help ease bloating, which makes symptoms worse. Get in the habit of drinking 6 to 8 glasses of water per day, especially during your period.

Add some mint or a lemon wedge to make it more palatable. While you're at it, back off of the salt, which encourages fluid retention and bloating. Avoid alcohol, which promotes dehydration. Some women experience diarrhea in conjunction with menstrual cramps. It's important to replace lost fluids by drinking plenty of water.

Easy Ways to Get More Fluids

If you don't like the taste of plain water, there are many things you can do to increase fluid intake. Start by drinking a glass of fruit-infused water the first thing after you get up in the morning. Sip chamomile or ginger tea. Drink flavored mineral water for a new twist on hydration. Make a pitcher of cucumber, mint, or lemon water to drink throughout the day for a spa-like treat. Sip a cup of low sodium broth to increase your fluid intake. Staying well hydrated isn't just good for cramps, it's good for your overall health.

While drinking an adequate amount of fluid is important throughout the month, it is even more important during menstruation.

High fluid intake helps the fluids run quickly through your body. This is also a good remedy for cramping and bloating.

Drink 8 to 10 glasses of water daily. If you follow an exercise routine, drink more.Green tea, fresh fruit and vegetable juices as well as coconut water are also good options.Stay away from caffeine and alcohol, which can cause menstrual problems. Also, avoid carbonated drinks.

Women should exercise daily and continue even during their periods. It has been found that women who are physically fit tend to experience relatively painless periods. On the other hand, overweight women and women who are not physically fit tend to experience heavier periods. 

The idea of exercise immediately before or during your period may not appeal to you. But exercise releases endorphins. Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication. Moderate activity such as walking can be beneficial during your period in place of more strenuous activity. Yoga is a gentle exercise that also releases endorphins and helps prevent or reduce menstrual symptoms. In one recent study, researchers found three different yoga poses — cobra, cat, and fish — significantly reduced intensity and duration of pain during menstruation.

Exercise increases blood circulation in the body to help reduce menstrual cramps and other discomforts. It also helps reduce stress and mood swings. Light exercises like swimming, walking and jogging are good choices. If needed, you can lessen the intensity and duration of your exercise.

In general, getting enough sleep is crucial to one’s health. But, believe us when we say that it pays to be especially diligent during PMS-prone times. Interruptions in your regular sleep rhythms can interfere with your regular cycle and result in even more irritability, fatigue, and stomach cramping.

Perhaps even more than sleep, relaxation in general can play a role in pain relief. Remember that the pain you are experiencing, while unpleasant, is normal. “Allowing your body to go through its natural cycles without medications or suppressants will allow you to understand your cycles better,” says Major. “Pay attention to what you feel, journal the feelings, and accept this is a natural, healthy process.”

Cruikshank highlights the importance of listening to your body as well, be it with regards to exercise, supplements, the application of heat or anything else. “Your body is doing a lot and energetically shedding a lot so it’s an important time to nourish your body and make sure to take some rest too,” she says. “We tend to think of our periods as a a burden or something painful that we want to be done with but I think it’s a good time to remember the connection of our periods to our fertility and our power as women to create and nourish.”

Kormeili agrees. “I think there is lots of ‘advice’ for women. My advice: listen to your body and respect its limits,” she says. “The biggest myth is that there is a universal solution for all women to uniformly have the same period experience.

Turmeric

Turmeric is very helpful for those who wish to make their menstruation days like any other normal day. It increases your body heat, which improves the flow and makes your period end faster. Turmeric’s antispasmodic action can also help with menstrual cramps and pain.

• Heat 1 teaspoon of turmeric powder in a glass of warm milk.
• Drink it twice daily for a few days.

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Heat helps to relax the contracting muscles in your uterus, which is the cause for your pain. There are many over-the-counter heating patches and pads, such as ThermaCare, Bengay, or electric, reusable ones. Or, even taking a regular plastic bottle with hot water and applying it to your abdomen is an alternative when you don't have access to a heating pad.
Remembering that cramps are due to contracting muscles makes this tip a no-brainer — apply heat.
“A heating pad is a woman’s best friend when it comes to menstrual cramps,” says Fasula. “Heat opens blood vessels and improves blood flow and dissipates the pain.”
But if regular heat packs and bathtub soaks don’t help, Cruikshank has another suggestion: castor oil packs. “These are a great way to detox the liver, often associated with menstrual cramps,” she says, though this isn’t an immediate reliever, but rather a long-term solution. You’ll need to apply them a few times the week before your period. To do so, apply castor oil to the belly and top with a piece of wool cloth, followed by plastic wrap and a hot pack wrapped in a towel. Rest for 20-40 minutes before removing.
Callahan cites Reiki as an option; this therapy helps stimulate positive energy flow and add a bit of heat to the affected region. “Within a session, a certified Reiki therapist places his or her hands in various positions lightly or slightly above a person’s body,” she explains. “When practicing Reiki on clients or patients, I have found that the warmth that can be produced during a session can ease discomfort and tightening in the muscles.” And if you aren’t feeling enough heat yet, several of our experts cite orgasm as a great way to release tension in the uterus and relieve pain.

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:

• fatty foods
• alcohol
• carbonated beverages
• caffeine
• salty foods

Reducing or cutting out these foods can help alleviate cramps and decrease tension. Instead, try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon. If you need a sugar fix, snack on fruits like strawberries or raspberries.

Caution

Always make sure you’re buying herbs and supplements from a reputable source as they aren’t regulated. While most of these herbal remedies have few side effects, check with your doctor before trying them. Some herbs may also cause unintended side effects, especially if you’re taking medication. Most of these herbs and supplements also don’t include specific instructions for menstrual periods. Your doctor may have more information on dosage recommendations.