1. APPLYING HEAT
Heat give relief to abdomen and lower back pain.
Take hot water bottle or heating pad
Take a warm bath or use a hot towel.
Make own heating pad by cut and sew together two pieces of fabric, leaving a hole at the top.
Fill with uncooked rice and sew up the hole.
Microwave for a few minutes to the desired temperature.
Let cool according to tolerance or, wrap homemade pad in a towel to reduce heat transfer.
2. MASSAGING WITH ESSENTIAL OILS
Massage therapy for about 20 minutes can reduce menstrual pain.
Adding essential oils for massage help to ease period cramps.
Essential oils may include – lavender, peppermint, rose, and fennel.
3. DRINK MORE WATER
Drinking more water may ease bloating.
Menstrual cramps, or primary dysmenorrhea, are an uncomfortable part women life on a monthly basis.
Drinking 6 to 8 glasses of water per day especially during period with adding mint or a lemon to make it more palatable.
Avoid alcohol, which promotes dehydration.
Some women experience diarrhea or vomiting with menstrual cramps.
It’s important to replace lost fluids by drinking plenty of water.
4. SIP CHAMOMILE TEA
Sipping chamomile tea reduce cramps during menstruation.
Chamomile tea is full of anti-inflammatory substances that inhibit prostaglandins.
Prostaglandins are made by cells in the endometrium of the uterus.
These cells release prostaglandins during a woman’s period, that provoking muscle contractions of the uterus, pain, and cramps.
Prostaglandins in the bloodstream are responsible for nausea, vomiting, diarrhea, and headache during the menstrual period.
Sipping chamomile tea inhibits pain-causing prostaglandins and enhances menstrual flow to ease period symptoms.
Approximately 80 percent of young women took capsules containing fennel extract 4 times a day for 3 days prior to the start of their menstrual period experienced less pain.
Studies believe fennel inhibits uterine contractions that are stimulated by prostaglandins.
Fennel extract may be a good option for the approximately 10 percent of women who cannot do their normal activities for 1 to 3 days during their periods due to severe menstrual cramps.
6. A SPRINKLE OF CINNAMON
Women who took capsules containing cinnamon 3 times a day for the first 3 days of their menstrual cycle had less menstrual bleeding, less pain, and reductions in nausea and frequency of vomiting.
The women did not report any side effects associated with taking cinnamon pills.
Sprinkle of cinnamon on cereal or cup of hot cocoa might help in cramps and other period symptoms.
7. SKIP THE TREATS
Brownie or French fries might sound delicious foods high in sugar, Tran’s fat and salt can cause bloating and inflammation, which makes muscle pain and cramps worse.
Grab a banana or another piece of fruit to fight sugar cravings, or go for unsalted nuts.
8. TRY DIETARY SUPPLEMENTS
Vitamin D help in the absorption of calcium and reduce inflammation.
Other supplements, including omega-3, vitamin E and magnesium, can help reduce inflammation and might even make your periods less painful.
For best results, take supplements every day, not just during your period.
Also, because some supplements interact with medications, be sure to ask your doctor before taking anything new.
If women having pain gentle exercise releases endorphins that make women feel happy, reduce pain and relax muscles. Fifteen minutes of yoga, light stretching or walking might you feel better.
10. REDUCE STRESS
Stress may make cramps worse. Use stress relief techniques like meditation, deep breathing, and yoga relieve stress.
Simply close your eyes, take a deep breath and imagine a calm, safe place that is suitable for you.
Stay focused at least a few minutes while you take slow and deep breaths.