Content

• Steps
• Advice
• Warning
• What you need

The "red light" days of each month are never pleasant, and the condition gets worse when contractions cause pain in your abdomen and lower back. If you have severe cramps, there are some home remedies that can help you in the short term and prevent them in the long term.

Steps

Method 1 of 3: Adjusting the diet

1. 

   Eat banana. Bananas are rich in potassium, a spasmolytic substance, as spasms can be caused by a lack of potassium. Other foods high in potassium include:
   • White beans like adzuki beans, soybeans or lima beans
   • Green leafy vegetables like spinach or kale
   • Dried fruits such as peaches, plums or raisins
   • Fish such as salmon, halibut, and tuna

2. 

   
   
   Try to avoid caffeine. Menstrual cramps can get worse if you drink a lot of caffeine. Some sources of information recommend avoiding caffeine-containing foods and drinks such as coffee, tea, coca water, etc. before and during your period.

3. 

   
   
   Drink camomile tea (decaffeinated). A recent study by Imperial College London showed that German camomile tea (also known as Matricaria recutita) is used to relieve menstrual pain. Chamomile contains glycine, an amino acid that is effective at reducing muscle spasm. Thanks to its effects on reducing uterine tension, chamomile is believed to be helpful in treating menstrual cramps.

4. 

   
   
   
   
   Try sports drinks. While there is no scientific evidence to suggest that sports drinks will help with menstrual cramps, if you try it, it won't hurt. Sports drinks contain electrolytes, which are known to relieve normal spasms.
   • How can sports drinks be ineffective? Common spasms can be caused by excessive exercise or a lack of essential nutrients like potassium or magnesium. Meanwhile, menstrual pain is caused by the process of uterine contraction to eliminate the lining of the uterus and the egg is not fertilized during ovulation. Menstrual cramps and muscle spasms don't usually have the same cause, so sports drinks may not be as effective as advertised.

5. 

   
   
   Use omega-3 fatty acids. You can relieve menstrual cramps by taking fish oil pills daily - a supplement that contains healthy omeaga-3 fatty acids. One study found that women who took fish oil pills daily were less likely to experience menstrual cramps than women who only took a placebo.

6. 

   
   
   Try other beneficial supplements. You should consult your doctor before making major changes to your diet. Some supplements may interact adversely with each other or with medications you are taking. The following supplements can also benefit your health and help ease your period pain:
   • Calcium citrate, 500 - 1,000 mg daily. Calcium citrate is effective in maintaining muscle tone.
   • Vitamin D, 400 IU daily. Vitamin D helps the body absorb calcium and fight inflammation.
   • Vitamin E, dosage of 500 IU per day. Vitamin E can help relieve menstrual cramps.
   • Magnesium, dose of 360 mg daily, taken for 3 days before menstruation.Magnesium works to reduce the levels of prostaglandins, chemicals released during menstruation that cause muscle spasm, including menstrual cramps.

7. 

   Drink 1 teaspoon (5 ml) of molasses. As a product in the sugar refining process, molasses is very nutritious. This type of molasses is high in calcium, iron, potassium, magnesium, manganese, vitamin B6 and selenium. These nutrients help reduce spasm by limiting blood clotting, calming muscles and restoring the body's nutritional levels. advertisement

Method 2 of 3: Muscle stretching and exercise

1. 

   Leg elevation. Rest your feet on a pillow so that it is about 30-60 cm higher than your body. This position can help relieve the uterine muscles.

2. 

   Try acupuncture. Many studies show that acupuncture women get less pain and take less medication. Acupuncture works by balancing the blood gases (or the lack of energy) in the body. In the case of dysmenorrhea, the blood gas imbalance is evident in the spleen and liver.

3. 

   Press on the abdomen for 10 seconds. It is best to apply light pressure and repeat in batches of 10 seconds as needed. Your body will begin to feel the pressure instead of the pain of the spasm. In addition to being a distraction, pressure also helps relieve pain.

4. 

   Belly massage. You can massage from the front of the abdomen and back from the waist. If you can, ask a friend or relative to massage your lower back area. This therapy will provide significant pain relief over a period of time.

5. 

   Walk. Walking is an easy and effective treatment for menstrual spasm pain relief. For best results, take a brisk walk and do this exercise for 30 minutes at least 3 times a day. Walking will help maintain beta-endorphins and reduce prostaglandins levels.

6. 

   Jog a little. This will help you get enough exercise to ease the pain. In addition to exercise, you can try other forms of aerobic exercise. As above, set aside 30 minutes for moderate intensity aerobic exercise 3 times a week such as:
   • Cycling
   • Swimming
   • Dance
   • Sports like basketball and volleyball are inherently demanding to run.

7. 

   Do a few crunches. Any exercise is helpful, but crunches especially work on the abdominal muscles, directing attention to the pleasant burning sensation outside the abdomen to forget the pain inside.
   • When you exercise, your body releases beta-endorphins, which are pain relievers or morphine that the body produces on its own.
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Method 3 of 3: Relieve menstrual cramps with other methods

1. 

   Place a heating pad or hot water bottle on your stomach. Alternately apply the hot water bottle to your abdomen and lower back. (You may need to have two hot water bottles ready to change.)

2. 

   Take a warm bath. A warm water bath is a type of heat therapy to relieve menstrual cramps in women. It is believed that the method of soaking in warm water has a calming effect on the muscles, making it less painful.
   • Try mixing a cup or two of Epsom salt in a bath. Epsom salt is high in magnesium, and a deficiency of this mineral can cause spasms. You should soak in the tub for at least 30 minutes.
   • Try adding one cup of sea salt and one cup baking soda to the water. This combination can help relax the muscles. You should soak for at least 30 minutes.

3. 

   Take a pain reliever. Choose pain relievers like ibuprofen, paracetamol, or pain relievers specialized in menstrual cramps. Remember to use according to the instructions on the medicine box!

4. 

   Ask your doctor about birth control pills. To deal with severe menstrual cramps, talk to your doctor about birth control pills. Birth control pills can help relieve pain and improve bloating and cramps associated with menstruation. If you experience severe cramping during your period, talk to your doctor about a suitable contraceptive plan.

5. 

   Take preventive measures. You can prevent menstrual cramps before they bother you. Here are factors that you should avoid to prevent menstrual cramps before dealing with it:
   • Alcohol, tobacco and other stimulants
   • Stress
   • Lack of exercise
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Advice

• Find a comfortable position:
  • Lie on your side with your knees bent, and your legs inwards as if you were curled up in a ball.
  • If you have pets, let them stay on your lap for a while! Your pet's heat and weight will help relieve pain. (Pet petting can also help reduce stress.)
  • Lie on your stomach, inhale through your nose and out through your mouth, holding your breath occasionally for 10 seconds. This method slows the heart rate, so the body can also reduce stress. This can also help you fall asleep!
  • Lean forward as you sit to relieve pain.
  • Lie on your stomach with a pillow just below the pain.
  • Bend your knees up and lean forward with your knees pressed against your stomach.
• Don't wear clothing that tightens around your waist, such as jeans, t-shirts, or jeans. Wear loose shorts or sweatpants.
• Place the heating pad on your stomach.
• Drink a lot of water. The more water you have, the better.
• Distract yourself. Be active to forget the pain. Do simple stretches and exercises. Another coping strategy is to try not to think about the pain. You will feel even more pain by thinking about the pain. Watch TV, read a book, or do something relaxing to ease the pain.
• Use a breathing method to relieve pain: Inhale slowly through your nose and out through your mouth.
• Drink hot tea with a little honey.
• Massage the affected area.
• Keep pain relievers in your wallet or backpack when you go to work or when you're out. If in the US, you need to be careful when bringing painkillers to school, as some schools do not allow students to bring anything to school, even medicine.
• Pack rice, beans or flaxseed in socks and heat in the microwave for 1 minute, then apply on stomach.
• Remember to go to the bathroom regularly. You may be constipated.
• Press the point between your big toe and second finger like a pressure point to relieve pain.

Warning

• Always follow the directions on the label. An overdose of the drug can be fatal.
• If menstrual cramps are severe, persistent and interfering with your daily life, consult your doctor. You may need stronger pain relievers or birth control pills to control the pain.
• Be careful when using the heating plate and hot water bottle. If left unattended, you may burn.
• Follow allergy recommendations on the medicine label or food package.

What you need

• Banana
• Pain relievers, such as ibuprofen
• Pillow
• A hot pack or hot water bottle
• Country