{"id":4643,"date":"2020-02-10T08:25:04","date_gmt":"2020-02-10T08:25:04","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=4643"},"modified":"2021-08-13T07:27:06","modified_gmt":"2021-08-13T07:27:06","slug":"14-home-cures-for-menstrual-cramps-relief","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/14-home-cures-for-menstrual-cramps-relief\/","title":{"rendered":"14 Home Cures for Menstrual Cramps Relief"},"content":{"rendered":"\n<figure class=\"wp-block-gallery aligncenter columns-1 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"333\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/menstrual-cramps-2.jpg\" alt=\"\" data-id=\"4683\" data-full-url=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/menstrual-cramps-2.jpg\" data-link=\"https:\/\/veryhealthy.life\/?attachment_id=4683\" class=\"wp-image-4683\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/menstrual-cramps-2.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/menstrual-cramps-2-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n<p><!--StartFragment--><\/p>\n\n\n<p>Menstrual cramps, also referred to as dysmenorrhea are throbbing pains experienced in the lower abdomen. Women experience menstrual cramps immediately before and during their periods. While for some women dysmenorrhea can be merely aggravating, for others however, the pains are severe, enough to paralyze their daily activities for days. <\/p>\n\n\n\n<p>The common causes of menstrual cramps include heavy flow, uterine fibroids, pelvic inflammatory disease, cervical stenosis and passing clots among others. Besides the chilling pains in the lower abdomen, some women also experience nausea, loose stools, headache, and dizziness.&nbsp;<\/p>\n\n\n\n<p>The key to reducing menstrual cramps lies in treating its probable causes. Fortunately, menstrual cramps don\u2019t result in other medical complications. Normally, the severity of menstrual cramps that are not caused by underlying medical conditions fade with age or after birth. However, until either of the aforementioned natural causes of relief takes place, here are 14 effective home remedies for menstrual cramps;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Applying heat to your lower abdomen&nbsp;<\/strong><\/h3>\n\n\n\n<p>A recent study carried out on women between the ages of 18 and 30 years with regular menstrual cycles established that a heat patch at 40\u00b0C was equally effective as ibuprofen- an <a href=\"https:\/\/www.fda.gov\/drugs\/drug-safety-and-availability\/fda-advises-patients-use-non-steroidal-anti-inflammatory-drugs-nsaids-covid-19\" target=\"_blank\" rel=\"noreferrer noopener\">anti-inflammatory<\/a> drug used to treat menstrual cramps, fever, and inflammation. <\/p>\n\n\n\n<p>This is not surprising considering heat therapy is a popular form of treatment for pain and inflammation. Applying heat to an inflamed area helps dilate the blood vessels, promote effective blood flow, and helps relax sore and tightened muscles. In fact, heat therapy has been found to be more effective in remedying chronic muscle pain and sore joints compared to cold (icing).&nbsp;<\/p>\n\n\n\n<p>The procedure is quite straightforward- apply a heating pad or a hot water bottle with the prescribed temperature (40\u00b0C) to your abdomen and feel the magic of the classical heat therapy. These items can be bought at a local drugstore or online. You can as well improvise by taking a hot shower or use a warm towel instead.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Drink-Plenty-of-Water-1.jpg\" alt=\"\" class=\"wp-image-2236\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Drink-Plenty-of-Water-1.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Drink-Plenty-of-Water-1-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Drinking more water (Hydrate)&nbsp;<\/strong><\/h3>\n\n\n\n<p>Dehydration is a major cause of menstrual <a href=\"https:\/\/blogs.cdc.gov\/publichealthmatters\/2019\/07\/six-ways\/\" target=\"_blank\" rel=\"noreferrer noopener\">cramps<\/a>. And while drinking more water won\u2019t directly treat cramps, it, however, helps with bloating which is known to worsen cramps. Remember that the goal here is to treat the causes of cramps and in effect lessen its severity. <\/p>\n\n\n\n<p>It is understandable that you may not always have the \u201cappetite\u201d to drink several glasses of water each day, which is why spicing it with a pitcher of cucumber, some mint or a drop of lemon helps. Experts recommend taking warm or hot water since it helps promote blood flow and relaxes cramped muscles while keeping the body hydrated.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Develop a habit of drinking 6-8 glasses of water per day, especially during your periods. It is also important to avoid excess salt and alcohol if you want the body to retain the water you just took. Proper hydration is not only important in combating menstrual cramps but is also vital in general body health.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Malasana.jpg\" alt=\"\" class=\"wp-image-2399\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Malasana.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Malasana-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Gentle exercise<\/strong><\/h3>\n\n\n\n<p>The idea of exercising before, during, and after your periods might not tickle your fancy, but believe me, it serves a great deal in relieving menstrual cramps. During exercise, your body releases endorphins whose interaction with the brain\u2019s receptors helps reduce your perception of general pain including cramps. Exercising during cramping doesn\u2019t necessarily have to involve weight lifting and other classes of heavy workout. Low-impact aerobic exercises like walking, jogging, tai chi, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5294833\/\" target=\"_blank\" rel=\"noreferrer noopener\">yoga <\/a>or swimming can do the trick.\u00a0<\/p>\n\n\n\n<p>Besides inciting the release of endorphins, exercising also helps increase blood circulation. Exercises focusing on your pelvis, for instance, pelvic tilts and yoga have proven to be more effective in relieving menstrual cramps. A 2011 study established that the three yoga poses of Cobra, Cat, and Fish help reduce the \u201cintensity and duration\u201d of menstrual cramps significantly among young women between the ages of 18 and 22 years old.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Woman-in-orgasm.jpg\" alt=\"\" class=\"wp-image-4684\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Woman-in-orgasm.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Woman-in-orgasm-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><br>4. <strong>Vaginal Orgasm<\/strong><\/h3>\n\n\n\n<p>You read that right! Orgasm can actually help alleviate the pain of menstrual cramps. Experts in the field of female orgasm term vaginal orgasm as being internal, and involving the whole body. They argue that the nerves carrying the pleasurable sexual sensations from the clitoris differ from the vaginal nerves. Orgasm typically involves several nerves leading to the brains through the spinal cord and other channels that traverse the entire body.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Like exercise, orgasm triggers the brain to release neurotransmitters like endorphins and oxytocin- pain-relieving <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5964798\/\" target=\"_blank\" rel=\"noreferrer noopener\">hormones <\/a>that help a person feel good especially during menstrual cramping. Dr. Beth Whipple, in his 1985 study found that female masturbation (vaginal self-stimulation) improved women\u2019s tolerance to menstrual pain. Well, that is the good thing about orgasm- you can literally give it to yourself in case you don\u2019t want the emotional baggage that comes with committing to a sexual partner.<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/massage-in-the-abdomen.jpg\" alt=\"\" class=\"wp-image-4685\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/massage-in-the-abdomen.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/massage-in-the-abdomen-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Massage with essential oils<\/strong><\/h3>\n\n\n\n<p>Getting a massage over the lower abdomen can help relax tense <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5545133\/\" target=\"_blank\" rel=\"noreferrer noopener\">pelvic <\/a>muscles thus alleviating menstrual cramps. While others may use typical massage oils including body lotion, a 2013 study highly recommends essential oils over other types of oils in bringing menstrual pain relief. The researchers established that the group of women that used essential oils experienced more relief from cramps than the other group that used carrier oil. What is even more effective, is adding a few drops of essential oils to carrier oils for a relaxing abdominal massage.\u00a0<\/p>\n\n\n\n<p>Experts recommend about 20 minutes of gentle massage therapy with essential oils as backed by a 2010 study on 23 women with endometriosis-triggered menstrual cramps. The massage involves rubbing specific points around the abdomen, side, and back. A good massage helps promote healthy blood flow thus relieving menstrual cramps. Essential oils have additional health benefits to the body.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/drinking-tea-2.jpg\" alt=\"\" class=\"wp-image-3287\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/drinking-tea-2.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/drinking-tea-2-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. <strong>A sip of herbal tea<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/562288\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">Herbal tea<\/a> is known to have a variety of medical benefits including anti-inflammatory capabilities, anti-aging properties, stress, and anxiety relief and lower blood pressure among several others. In our context, the tea contains plenty of anti-inflammatory compounds that prevent prostaglandins made in the endometrium during menstruation. The release of prostaglandin triggers muscle contractions in the uterus which is associated with pain and cramps. It is because of the presence of prostaglandins in the bloodstream that some women experience nausea, diarrhea, vomiting, and headache during their periods.\u00a0<\/p>\n\n\n\n<p>Herbal tea like chamomile, dandelion, red raspberry and fennel tea are known to inhibit the release of prostaglandins thus enhancing a smooth menstrual flow. Besides, warm or hot herbal tea provides a soothing effect much like what a warm beverage would do to a woman having her periods. Make yourself a cup of herbal next time you are experiencing cramping and feel the difference.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/12\/Food-Poisoning.jpg\" alt=\"\" class=\"wp-image-3783\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/12\/Food-Poisoning.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/12\/Food-Poisoning-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Watch your diet!<\/strong><\/h3>\n\n\n\n<p>As you might have noticed thus far, some foods intensify the pain of menstrual cramps while others seem to have a soothing effect. The key is to watch your diet and only take in food that helps with the pain while avoiding those that increase its severity. It becomes tricky when you begin craving excessively salty, sugary, or fatty foods when you are on your periods. Salty food, for instance, dehydrates the body hence <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3816178\/\" target=\"_blank\" rel=\"noreferrer noopener\">bloating<\/a>; therefore, avoid salted potato chips, doughnuts, and the likes.\u00a0<\/p>\n\n\n\n<p>It is important to increase your intake of anti-inflammatory food like squash tomatoes, cherries, blueberries, and bell peppers among others. Fish rich in omega-3 fatty acids are also ideal in dealing with menstrual cramps. Also increase your intake of calcium-rich food like beans, dark leafy greens, and almonds. While at it, avoid alcohol, carbonated beverages, caffeine, and as earlier mentioned- salty and fatty foods.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/medicine.jpg\" alt=\"\" class=\"wp-image-3270\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/medicine.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/medicine-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. <strong>Take more Magnesium&nbsp;<\/strong><\/h3>\n\n\n\n<p>Several studies have linked magnesium deficiency to severe menstrual cramping. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4586582\/\" target=\"_blank\" rel=\"noreferrer noopener\">Magnesium <\/a>is a crucial mineral in the body known to power nearly 300 enzyme systems. It is essential in building muscles and healthy bones. The body needs magnesium to enable the proper functioning of all muscles and nerves. It also helps regulate blood pressure and sugar levels.\u00a0<\/p>\n\n\n\n<p>Magnesium helps prevent menstrual cramping by relaxing the muscles of the uterus. The mineral inhibits the release of excess prostaglandins known to cause period pains. It is effective in treating menstrual cramps, particularly when taken with vitamin B6 in the combination of 250mg of magnesium and 40mg of vitamin B6. <\/p>\n\n\n\n<p>It is, however, important to observe your magnesium intake that it may not interfere with activities of other medications such as antibiotics, diuretics, proton pump inhibitors, and bisphosphonates. Magnesium-rich food includes whole wheat, spinach, avocado, black beans, almonds, cashews, and peanuts among others.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Coral-Calcium.jpg\" alt=\"\" class=\"wp-image-4305\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Coral-Calcium.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Coral-Calcium-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. <strong>Calcium<\/strong><\/h3>\n\n\n\n<p>Everyone needs to have optimum levels of calcium in their bodies. Besides promoting the development of healthy bones, calcium also helps in the proper functioning of the heart, muscles, and an individual\u2019s nervous system. Researchers have also found that adequate calcium among women helps alleviate menstrual cramps. <\/p>\n\n\n\n<p>A recent study revealed that women that take supplements containing 100mg of calcium each day starting on the 15<sup>th<\/sup> day of their menstrual cycle until the end of their periods experienced reduced menstrual pains during the subsequent cycle.&nbsp;<\/p>\n\n\n\n<p>Foods rich in calcium include dairy products like cheese and milk, greens such as broccoli, okra, <a href=\"https:\/\/link.springer.com\/chapter\/10.1007\/978-94-011-9699-4_6\" target=\"_blank\" rel=\"noreferrer noopener\">spinach<\/a>, kale, soya beans, tofu, nuts, bread (confectionaries made with fortified flour), and fish among others. As aforementioned, optimum levels of calcium in the body comes with dozens of other health benefits which makes it even more important. A meal rich in calcium and magnesium is about the perfect combination to combat menstrual cramps and promote general body health.\u00a0<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Dong-Gui-An-Herb.jpg\" alt=\"\" class=\"wp-image-4686\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Dong-Gui-An-Herb.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/Dong-Gui-An-Herb-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. <strong>Chinese Herbs<\/strong><\/h3>\n\n\n\n<p>China is arguably the world\u2019s oldest medical system with herbal remedies dating back to the 3<sup>rd<\/sup> century. The effectiveness of the Chinese herbs has made them popular, explaining its widespread adoption by patients in both formal and informal settings. Reportedly, nearly 20-25% of women experiencing severe menstrual cramps do not get conventional treatment, and among other home remedies. <\/p>\n\n\n\n<p>Chinese herbal medicine has proven to be helpful to this group of individuals. The medication effectively relieves pain and reduces the overall symptoms of period pains.&nbsp;The major components of Chinese herbs and are known to dilate the blood vessels and relax the muscles of the uterus thus relieving the gruesome pains of menstrual cramps. <\/p>\n\n\n\n<p>Among the most common Chinese herbs used to deal with menstrual cramps include Dong Gui- an herb used to regulate the <a href=\"https:\/\/link.springer.com\/referenceworkentry\/10.1007\/978-3-540-35280-8_1537\" target=\"_blank\" rel=\"noreferrer noopener\">menstrual cycle<\/a> and ease menstrual cramps among other medicinal uses. Other people may find the Chuan Xiong- a medicinal herb used to treat pain- effective in dealing with cramps. There is also Bai Shao, Yi Mu Cao, and the Yan Hu Suo among dozens of other popular Chinese herbs.\u00a0<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2018\/12\/Acupuncture.jpg\" alt=\"\" class=\"wp-image-1998\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2018\/12\/Acupuncture.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2018\/12\/Acupuncture-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. <strong>Acupuncture and Acupressure&nbsp;<\/strong><\/h3>\n\n\n\n<p>Thanks to the Chinese, women suffering from severe menstrual cramps have yet another <a href=\"https:\/\/link.springer.com\/referenceworkentry\/10.1007\/978-1-4020-5614-7_3564\" target=\"_blank\" rel=\"noreferrer noopener\">treatment<\/a> for the same- the famous acupuncture and acupressure. The treatments date back to the 3000BC although experts believe that it could have been practiced even earlier. The treatments target the body\u2019s acupoints. <\/p>\n\n\n\n<p>While acupuncture uses a thin needle to stimulate the acupoints, acupressure employs firm pressure applied to massage the acupoints. Acupoints are trigger points located on an individual\u2019s skin known to produce the desired effect when stimulated.&nbsp;The two therapies have been found effective in remedying a variety of medical conditions including severe menstrual cramps. <\/p>\n\n\n\n<p>An acupuncturist knows the locations of these pressure points, and he\/she skillfully pieces a thin needle through these points to trigger the soothing effect. Don\u2019t worry, it doesn\u2019t stink- and if it makes you feel any better, early practitioners of this treatment used animal bones instead of needles. Acupuncture and acupressure can be applied on the back, abdomen, and feet to deal with menstrual pains.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"311\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2018\/12\/Chair-Lift.jpg\" alt=\"\" class=\"wp-image-1575\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2018\/12\/Chair-Lift.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2018\/12\/Chair-Lift-300x187.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. <strong>Exercises Focusing on the core&nbsp;<\/strong><\/h3>\n\n\n\n<p>Exercising, in general, helps deal with severe menstrual pains. However, it is possible that fatigue experienced during menstruation will derail your workout routine. Although you might not totally buy into the premise of exercising during your periods, the idea that light exercises that engage the core can help reduce menstrual pains should be enough motivation to get you going. <\/p>\n\n\n\n<p>The best part is that you don\u2019t have to go to the gym to learn these <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5539408\/\" target=\"_blank\" rel=\"noreferrer noopener\">exercises <\/a>especially during this era of the internet where a good workout tutorial is a few clicks away.\u00a0Some exercises for the core are as simple as lying on your back with your knees bent and taking deep breaths. If you feel like you have the energy to take things up a notch, I suggest doing yoga. <\/p>\n\n\n\n<p>Studies have shown that women who do yoga tend to experience lesser menstrual distress compared to those that don\u2019t. Among the most effective yoga poses that help with menstrual pains includes staff pose, the bound angel, and bridge.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/change-your-hours.jpg\" alt=\"\" class=\"wp-image-4566\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/change-your-hours.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2020\/02\/change-your-hours-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. <strong>Have enough sleep<\/strong><\/h3>\n\n\n\n<p>Studies have established that the quality of a woman\u2019s sleep during menstruation directly correlates with the severity of her menstrual <a href=\"https:\/\/link.springer.com\/referenceworkentry\/10.1007\/978-3-642-28753-4_202211https:\/\/link.springer.com\/referenceworkentry\/10.1007\/978-3-642-28753-4_202211https:\/\/link.springer.com\/referenceworkentry\/10.1007\/978-3-642-28753-4_202211https:\/\/link.springer.com\/referenceworkentry\/10.1007\/978-3-642-28753-4_202211https:\/\/link.springer.com\/referenceworkentry\/10.1007\/978-3-642-28753-4_202211\" target=\"_blank\" rel=\"noreferrer noopener\">symptoms<\/a>. The discomfort experienced while having menstrual cramps makes women not have enough sleep which only worsens these pains. Experts have explained that during menstruation, the body\u2019s level of hormone progesterone drops drastically which makes it hard for women to sleep given that the hormone is known for its mild sedative effect that causes sleep.\u00a0<\/p>\n\n\n\n<p>However, establishing healthy sleep hygiene helps deal with the discomfort of menstruation. These healthy sleep routines may involve going to bed at the exact same time each day and the body will adjust to the new \u201ctime for sleep.\u201d If soft soothing music, a warm shower or a beverage like tea helps, then, by all means, engage them. Adequate sleep not only helps with painful menstruation but also overall body health.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Vitamin-D.jpg\" alt=\"\" class=\"wp-image-2295\" srcset=\"https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Vitamin-D.jpg 500w, https:\/\/veryhealthy.life\/wp-content\/uploads\/2019\/01\/Vitamin-D-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">14. <strong>Take more Vitamin D<\/strong><\/h3>\n\n\n\n<p>Severe menstrual cramps can be excruciating. The pain is caused by increased levels of prostaglandins which cause the contraction of the uterine walls intended to shed the uterine lining. With the problem being the excessive release of prostaglandins, the solution would be inhibiting the excessive release. <a href=\"https:\/\/academic.oup.com\/jn\/article-abstract\/151\/1\/104\/6007429?redirectedFrom=fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">Vitamin D<\/a> happens to be an effective inhibitor of excessive production of the chemical besides helping maintain optimum blood levels of calcium and phosphorous minerals.\u00a0<\/p>\n\n\n\n<p>Several studies carried out on women with acute menstrual cramps have come out positive indicating that taking vitamin D can actually lessen the pains. A simple blood test by the doctor can let you know your level of vitamin D and the optimum amount you should have. From there&nbsp; you can eat fish like tuna, salmon and mackerel, foods fortified with vitamin D, beef liver, cheese, and egg yolks to increase the levels of the vitamin in your blood.&nbsp;<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n\r\n<div id=\"adx_native_ad_110429\"><\/div><script type=\"text\/javascript\">(function() {var qk= tap_setup_cookie.getCookie(\"tapckie\");\r\nvar a=\"\",b=[\"aid=110429\", \"adx_custom=fid:\"+qk];for (var c=0;c<b.length;++c){a+=b[c]+\"&\";}a+=\"r=\"+Math.random()*1e16+\"&url=\"+encodeURIComponent(window.location.href);var x=\"https:\/\/content.tapnative.com\/tn\/?\"+a;var y=document.createElement(\"script\");y.type=\"text\/javascript\";y.async=true;y.src=x;var z=document.getElementsByTagName(\"script\")[0];z.parentNode.insertBefore(y, z);})();<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Menstrual cramps, also referred to as dysmenorrhea are throbbing pains experienced in the lower abdomen. Women experience menstrual cramps immediately before and during their periods. While for some women dysmenorrhea can be merely aggravating, for others however, the pains are severe, enough to paralyze their daily activities for days. The common causes of menstrual cramps [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":4683,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[5],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>14 Home Cures for Menstrual Cramps Relief<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/veryhealthy.life\/14-home-cures-for-menstrual-cramps-relief\/\" \/>\n<link rel=\"next\" href=\"https:\/\/veryhealthy.life\/14-home-cures-for-menstrual-cramps-relief\/2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"14 Home Cures for Menstrual Cramps Relief\" \/>\n<meta property=\"og:description\" content=\"Menstrual cramps, also referred to as dysmenorrhea are throbbing pains experienced in the lower abdomen. 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