Content

• To step
• Method 1 of 3: Soothe cramps by eating differently
• Method 2 of 3: Soothe cramps by stretching and exercising
• Method 3 of 3: Soothe cramps in other ways
• Tips
• Warnings
• Necessities

It's never nice to have your period and cramping makes it worse by causing pain in your stomach and lower back. If you are experiencing severe menstrual cramps, there are a number of home remedies you can use to soothe the pain in the short term and prevent it in the long term.

To step

Method 1 of 3: Soothe cramps by eating differently

1. Eat a banana. Bananas contain potassium, which can help reduce cramping. Abdominal cramps can be caused by a shortage of potassium. Other foods that are high in potassium include:
   • White beans such as aduki beans, soybeans and lima beans
   • Leafy green vegetables such as spinach and kale
   • Dried fruits such as apricots, plums and raisins
   • Fish like salmon, halibut and tuna
2. Make sure you get as little caffeine as possible. If you take in too much caffeine, you can get more cramps. Some sources recommend avoiding eating and drinking caffeinated foods and drinks, such as coffee, tea, and cola, before and during your period.
3. Drink chamomile tea without caffeine. A recent British study found that drinking chamomile tea made from real chamomile (aka Matricaria recutita called) helps to relieve pain caused by menstrual cramps. Chamomile contains glycine, an amino acid that can help reduce muscle spasms. By relaxing the uterus, chamomile helps to soothe menstrual cramps.
4. Try a sports drink. There is no scientific evidence to show that drinking a sports drink helps with period pain, but there is no harm in drinking it. Sports drinks contain electrolytes, which help soothe common cramps.
   • Why a sports drink may not work well? Common cramps can be caused by hyperactivity or a lack of important nutrients such as potassium and magnesium. However, menstrual cramps are caused by the muscles in the uterus contracting. The uterus tries to get rid of the mucous membrane and the eggs that are not fertilized during ovulation. Because menstrual cramps do not have the same cause as regular muscle cramps, a sports drink may not work as well as claimed.
5. Take omega 3 fatty acids. Taking a daily fish oil supplement that contains a large amount of healthy omega 3 fatty acids can help relieve pain caused by menstrual cramps. One study found that women who take fish oil daily have less painful menstrual cramps than women who simply took a placebo.
6. Try other good nutritional supplements. Ask your doctor for advice on nutritional supplements before making any major dietary changes. Some supplements may interact with one another or with medications you may be taking. The following supplements can also be good for your health and ensure that you have much less pain during your period:
   • Calcium Citrate - 500 to 1000 mg daily. Calcium citrate supports muscle tone.
   • Vitamin D-400 IU daily. Vitamin D helps your body absorb calcium and reduce inflammation.
   • Vitamin E-500 IU daily.Vitamin E can help soothe period pain.
   • Magnesium - 360 mg daily 3 days before your period. Magnesium helps to reduce the amount of prostaglandins. These are hormone-like substances that are released into your body during your period and cause your muscles to contract, causing period pain.
7. Take 1 teaspoon (5 ml) of molasses. Molasses is a byproduct of sugar production and is a syrup that contains many nutrients. Molasses contains a lot of calcium, iron, potassium, magnesium, manganese, vitamin B6 and selenium. These nutrients thin your blood so that you have less blood clots and cramps. They relax the muscles and replenish the nutrient deficiency.

Method 2 of 3: Soothe cramps by stretching and exercising

1. Put your legs up. Place your legs about two feet above the rest of your body on a stack of pillows. This will relax the muscles in your uterus.
2. Try acupuncture. A number of studies have shown that women undergoing acupuncture treatments experience less pain and require less medication. Acupuncture balances the energy flows (chi) in your body. In the case of menstrual pain, there is an imbalance in the spleen and liver.
3. Apply pressure to your stomach for 10 seconds. It is best to apply light pressure and do this for 10 seconds at a time. Your body will notice the pressing sensation instead of the pain caused by your menstrual cramps. The pressure not only provides a distraction but can also partially soothe the pain.
4. Massage your belly. Massage your stomach and then work your way towards your lower back. If possible, have a friend or family member massage your lower back. This will allow you to ease the pain for a while.
5. Go for a walk. Walking is a good and easy way to soothe period pain. To relieve the pain as much as possible, walk briskly and do this at least three times a day for half an hour. This produces beta-endorphins and reduces the amount of prostaglandin.
6. Go for a jog. This will give you enough exercise to reduce the pain. You can also do other aerobic exercises. Try to do aerobic exercise at moderate intensity for half an hour three times a week.
   • Bicycles
   • Swimming
   • To dance
   • Sports that involve running, such as football and basketball
7. Do some sit-ups. Exercises and sports are always good, but sit-ups mainly treat your abdominal muscles, so that you no longer think about the pain but about the pleasant burning sensation in your stomach.
   • Exercise releases beta-endorphins in your body. These are internal opioids, or morphine that your body produces all by itself.

Method 3 of 3: Soothe cramps in other ways

1. Place a heating pad or hot water bottle on your stomach. Alternately place the hot water bottle on your lower back. You may need two hot water bottles to do this.
2. Take a warm bath. A warm bath is another method of relieving pain caused by menstrual cramps. A warm bath is thought to relax your muscles so that the pain is less noticeable.
   • Add 300 grams of Epsom salt to your bath. Epsom salt contains a lot of magnesium, and a magnesium deficiency can cause cramps. Stay in the bath for at least half an hour.
   • Try adding 200 grams of sea salt and 300 grams of baking soda to the water. This combination will relax the muscles in your body even more. Stay in the bath for at least half an hour.
3. Try a pain reliever. Choose pain relievers such as iburprofen, acetaminophen, or pain relievers specifically designed to soothe menstrual cramps, such as naproxen. Do not forget to follow the directions on the packaging.
4. Talk to your doctor about birth control pills. Ask your doctor about the pill if you have severe period pain. Taking the pill can reduce menstrual pain and cramps, as well as bloating. If you are experiencing severe menstrual cramps and pain, ask your doctor about the contraceptives that are right for you.
5. Take precautions. Painful menstrual cramps can be prevented so that you have little or no problems with it. By avoiding the following, you can prevent menstrual cramps so that you don't experience them:
   • Alcohol, tobacco and other stimulants
   • Stress
   • Not getting any movement

Tips

• Drink lots of water. The more you hydrate your body, the better.
• Distract yourself. Be active to distract yourself from the pain. Do simple stretches or try not to think about the pain. Your pain will get worse if you think about it too much. Watch TV, read a book, or do something relaxing to distract yourself.
• Do breathing exercises to ease the pain. Slowly inhale through your nose and exhale through your mouth.
• Drink some hot tea with a little honey.
• Massage the place where you suffer from cramps.
• If you have cramps at school, go to the bathroom and massage your stomach to ease your cramps.
• Look for a comfortable position:
  • Lie on your side with your knees bent and your legs inward, as if you were rolling yourself into a ball.
  • If you have a pet, leave it on your lap for a while. The heat that the animal radiates and the pressure it exerts help to soothe the pain. Petting your pet also helps reduce stress.
  • Lie on your stomach and breathe in through your nose and out through your mouth. Occasionally hold your breath for ten seconds. Your heart rate will slow down so that your body relaxes. It can also help you fall asleep.
  • Sit down and lean forward to ease the pain.
  • Lie on your stomach with a pillow under your stomach where you experience cramps.
  • Get on your knees and bend forward so that your knees are pressing against your stomach.
• Do not wear clothing that is tight around your waist, such as skinny jeans, pants with an elastic waist, or pants with a high waist. Try to wear baggy shorts and sweatpants.
• Place a heating pad on your stomach.
• Take some painkillers with you in your purse or backpack when you go to work, school or on the road.

Warnings

• See your doctor if you have persistent, severe cramps that interfere with your daily activities. You may need a stronger pain reliever or birth control to control your pain.
• Always follow the directions on the packaging of your medicines. An overdose can be fatal.
• Be careful with heating pads and hot water bottles. If you're not careful you can get burned.
• Follow the allergy advice on food packaging.

Necessities

• Bananas
• A pain reliever such as ibuprofen
• Pillows
• A heating pad or hot water bottle
• Water