Menstrual pain or period pain is a concern for several women. Though over-the-counter medicines are available, many women do not prefer to have them as they do have some side effects. The good news is that women can do a few things that helps them to manage period pain. These include having lots of water and reducing the consumption of spicy food. Let’s explore some other ways that are effective in reducing the pain.
However – let’s get a few facts first so that you know that the pain you are having is period pain only and nothing else.
Symptoms of Period Pain:
- Can be a dull and continuous abdominal pain.
- It tends to radiate to the thighs, hip muscles, back muscles and legs.
- The pain usually begins 1-3 days before the onset of periods and subsides after 2-3 days.
- Women also experience digestive problems such as constipation and diarrhoea.
Reduce Period Pain at Home Quickly Naturally:
Here are a few suggestions that can be effective. However, if the pain persists and is so intense that it affects your normal day to day activities it is always good to get in touch with your Doctor.
Abdomen Massage with Oils:
There are certain essential oils that offer benefits for those who experience cramps. These essential oils are peppermint, clary sage and rosemary. Light massage in the abdominal area is quite helpful.
Have Turmeric Tea:
Turmeric Tea is known to offer relief to many women who experience pain. Turmeric is known to improve the blood flow that is helpful in reducing pain.
Heat Application:
Apply heat packs to the muscles that can help the muscles to relax. Also, this will help in improving the blood flow. Tension gets relieved. You can use a heating pad or take a warm bath.
Have Plenty of Water:
Bloating is quite uncomfortable. If you bloat during your periods, nothing can be worse. Have hot or warm water in the morning. It will help in increasing flow of blood throughout your body. It is possible that you will get relief from pain.
Include Foods that are Anti-inflammatory:
If you have anti-inflammatory foods, your blood flow will improve. Your uterus muscles will relax and you might get relief. So, try having more of fresh green vegetables, fatty fish, pineapples, tomatoes, berries and almonds.
Gentle Exercises Can Help:
It might seem unusual to you, but do you know that light or moderate exercises can help in reducing cramps. You can try yoga that is extremely effective in reducing cramps.
5 Yoga Exercises That Can Help to Reduce Period Pain:
Yoga can be a helpful practice for managing period pain and providing relief. If you any history related to bone health or ailments, it is best to get in touch with your Doctor, before you start any of these exercises.
Child’s Pose (Balasana):
- Start on your hands and knees, then slowly sit back on your heels while stretching your arms forward.
- Rest your forehead on the mat and breathe deeply.
- This pose helps to relax the lower back and release tension in the abdominal area.
Supine Twist (Supta Matsyendrasana):
- Lie on your back with your arms extended to the sides.
- Bend your knees and drop them to one side while turning your head in the opposite direction.
- This gentle twist helps to release tension in the lower back and abdomen.
Cat-Cow Pose (Marjaryasana-Bitilasana):
- Begin on your hands and knees.
- As you inhale, arch your back and lift your head (cow pose).
- As you exhale, round your spine and tuck your chin towards your chest (cat pose). This dynamic movement helps to improve circulation in the pelvic region and relieve menstrual cramps.
Reclining Bound Angle Pose (Supta Baddha Konasana):
- Lie on your back and bring the soles of your feet together.
- Allow your knees to fall open to the sides.
- Support your knees with blocks or pillows if needed.
- This pose helps to open the hips and release tension in the lower abdomen.
Legs-Up-The-Wall Pose (Viparita Karani):
- Lie on your back and place your legs up against a wall.
- You will be forming a 90-degree angle.
- Relax your arms by your sides and close your eyes.
- This pose promotes relaxation, reduces stress, and improves blood circulation in the pelvic area.
Food and Recipes to Try:
Many people run out of ideas when they need to prepare something which has anti-inflammatory properties. So, here are some quick recipe ideas to try out.
Refreshing Pineapple and Turmeric Smoothie
This is an easy to make smoothie that will not just hydrate you but keep you healthy and full. Here it is:
Ingredients:
- 1 cup frozen pineapple chunks
- 1 small ripe banana
- 1 cup spinach
- 1/2 inch fresh turmeric root, peeled and grated (or 1/2 teaspoon ground turmeric)
- 1 tablespoon flaxseeds
- 1 cup unsweetened almond milk (or any plant-based milk of your choice)
Instructions:
- In a blender, combine the frozen pineapple chunks, ripe banana, spinach, grated turmeric root (or ground turmeric), flaxseeds, and almond milk.
- Blend on high speed until all the ingredients are well combined and the mixture is smooth and creamy.
- If the smoothie is too thick, you can add more almond milk to reach your desired consistency.
- Pour the smoothie into a glass and enjoy immediately.
Pineapple is rich in bromelain, an enzyme with anti-inflammatory properties that may help alleviate period cramps.
Turmeric is known for its potent anti-inflammatory effects, and adding it to this smoothie can provide additional benefits. Spinach and flaxseeds also contribute to the overall nutritional value of the smoothie.
You can easily adjust the quantities of the ingredients based on your taste preferences and availability. Enjoy your refreshing and anti-inflammatory pineapple turmeric smoothie!
Rice and Vegetables:
This is the perfect recipe for those who wouldn’t like to have something really fancy. This is an easy recipe with ingredients found at home.
Ingredients:
- 1 cup basmati rice (or any other variety of your choice)
- 2 cups water
- 1 tablespoon olive oil
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon grated fresh ginger
- 1/2 teaspoon salt (or to taste)
- Assorted vegetables (such as peas, carrots, bell peppers, and broccoli)
- Fresh cilantro leaves for garnish (optional)
Instructions:
- Rinse the basmati rice under cold water until the water runs clear. This helps remove excess starch.
- In a saucepan, heat the olive oil over medium heat. Add the ground turmeric, ground cumin, ground coriander, grated ginger, and salt. Stir the spices and cook for about 1 minute until fragrant.
- Add the rinsed rice to the pan and coat it well with the spice mixture.
- Pour in the water and bring it to a boil. Once boiling, reduce the heat to low, cover the saucepan with a lid, and let the rice simmer for about 15-20 minutes or until the rice is cooked and the water is absorbed.
- While the rice is cooking, prepare the vegetables. You can chop them into small pieces or keep them in bite-sized florets.
- In a separate pan, heat a little olive oil over medium heat. Add the vegetables and sauté them until they are tender but still slightly crisp.
- Once the rice is cooked, fluff it with a fork. Add the sautéed vegetables to the rice and gently mix them together.
- Garnish with fresh cilantro leaves if desired.
The addition of vegetables adds important nutrients and fiber to the meal. You can customize the vegetable selection based on your preference and availability. Enjoy your flavorful and soothing turmeric rice with vegetables!
Frequently Asked Questions:
What drinks can help to reduce period pain?
You can have warm water, pineapple juice or even ginger water that are all very effective in reducing period pain.
Can Hot Water Stop Period Pain?
Hot water or warm water helps in soothing the muscles that cause cramping. Heat helps in relaxing the uterus muscles. It also helps in increasing the flow of blood that reduces pain.
Does chocolate help period cramp?
Dark chocolate is high in magnesium. It helps in reducing the cramps that are painful. You can always have a bar of chocolate that can be helpful.
What level of period pain is normal?
Every woman is different and so is her body. Thus, some women experience moderate to mild cramps during 1-2 days of her cycle. However, many others have intense pain. If the pain is intense and it interrupts your normal day to day routine, you should see a doctor.
What foods to eat during period?
It is necessary to reduce inflammation in the body that will help in reducing menstrual cramps. You can have a diet rich in whole grains, nuts, seeds, fruits, and vegetables.
Can I eat ice cream on my period?
Dairy products if consumed in large quantity can be a cause of cramping.
What should we not eat in periods?
Reduce the consumption of foods that have excessive salt like chips. It increases water retention that causes bloating. It is also good to avoid spicy food as it can lead to digestion problems.
