As women, we all know it, dread it, and are sometimes even thankful that we get it — I'm talking about our monthly period. We all know the constant throbbing and cramping pains that come with it. According to the Mayo Clinic, your uterus contracts to help expel its lining during your period. Hormone-like substances, called prostaglandins, which are involved in pain and inflammation, trigger the uterine muscle contractions. Higher levels of prostaglandins are therefore associated with more severe menstrual cramps. For some women, their cramps might even interfere with their work, school, and daily activities. About three out of four women experience menstrual pains, and every one out of 10 women experiences severe cramps.
Painful menstrual periods fall into two groups, depending on the cause:
- Primary dysmenorrhea
- Secondary dysmenorrhea
Primary dysmenorrhea is menstrual pain that occurs around the time that menstrual periods first begin in otherwise healthy young women. This pain is usually not related to a specific problem with the uterus or other pelvic organs. Increased activity of the hormone prostaglandin, which is produced in the uterus, is thought to play a role in this condition.
Secondary dysmenorrhea is menstrual pain that develops later in women who have had normal periods and is often related to problems in the uterus or other pelvic organs, such as:
- Endometriosis
- Fibroids
- Intrauterine device (IUD) made of copper
- Pelvic inflammatory disease
- Premenstrual syndrome (PMS)
- Sexually transmitted infection
- Stress and anxiety
To help you get through the monthly visit, here are some home remedies that ease menstrual cramps.
1. Heat
Applying heat on the lower abdomen is the easiest way to control menstrual cramps. Heat helps relax the contracting muscles in the uterus.
- Place a heating pad over the lower part of your abdomen and lower back. You can even use a regular plastic bottle filled with hot water. Apply the heat until you feel more comfortable.
- Alternatively, soak a towel in water, wring out the excess water and then heat it in the microwave for one minute. Place it on the lower abdomen until the towel cools. Repeat every few minutes until the pain is gone.
- Even taking a hot shower may relieve pain and make you feel more relaxed.
2. Ginger
Ginger is a wonder herb that can effectively ease menstrual cramps. This herb plays a key role in lowering the levels of the pain-causing prostaglandins. It also helps fight fatigue associated with premenstrual syndrome and can make irregular periods regular.
- Grate a small piece of ginger and boil it in a cup of water for five minutes. Strain it and add a little honey and lemon juice. Drink this tea three times a day during your menstrual cycle.
- You can also add ginger in your food while cooking or suck on some ginger candies.
3. Drink chamomile tea
A study published in the Journal of Agriculture and Chemistry found that there might be pain-relieving properties in this fragrant tea. "This is one of a growing number of studies that provide evidence that commonly used natural products really do contain chemicals that may be of medicinal value," said Elaine Holmes, Ph.D., a chemist with the Imperial College of London. The research found that when 14 participants were given urine samples, their urinary levels had a significant increase in hippurate, which is a natural anti-inflammatory. Anti-inflammatory drugs help to decrease the prostaglandin production, thus relieving menstrual cramps.
4. STOP Caffeine.
“We advise patients who have a lot of menstrual cramps and PMS symptoms to limit caffeine,” says Bart D. Putterman, MD, an ob-gyn at Texas Children’s Pavilion for Women in Houston. That means no coffee or tea (unless it's decaf) and no caffeinated sodas, energy drinks, or chocolate. Caffeine can constrict blood vessels, which can cause cramps. Dr. Putterman says that some women may find proactively avoiding caffeine is best, but certainly avoid caffeine when you’re having a rough time.
5. Have an orgasm
Yes, that's right — orgasms help to relieve all kinds of pain, including menstrual cramps. Before an orgasm, the uterus is more relaxed, and at the moment of climax, blood flow increases, helping to relieve the cramps. Orgams relieve the pain through the release of endorphins, which help you to feel instantly better. They also help to relax your whole body and induce sleep so you won't feel any cramping at all.
6. Exercise
This might sound a little crazy and you might be thinking to yourself, I can barely move, let alone exercise. However, brisk walking, or any type of physical activity, can help to ease your belly pain. When you're doing any type of aerobic exercise, your body is pumping more blood; this helps to release endorphins to counteract the prostaglandins and reduce your cramps. Exercising three to four times a week is good for the overall health of your body, but it is especially important if you're prone to painful menstrual cramps.