Most menstrual cramps can be treated by women themselves. But if your pain is severe and affects your lifestyle, do not be afraid to talk to your doctor. You may need over-the-counter medications or other treatments to help. Here are 10 safe and effective ways to get rid of menstrual cramps:
1. Try some yoga poses to relieve pain
Whether it’s stretching your muscles or relaxing your workouts, yoga can generally help you get rid of menstrual cramps.
2. Soak with a heat pad or warm water
Dr. Thielen says that the uterus is a muscle, so the only thing that can help relax the muscles is the use of heat, which can be beneficial. In fact, research published in the Department of Nursing based on evidence found that heat is just as effective as ibuprofen for menstrual cramps.
3. Take painkillers to reduce inflammation
Taking a regular non-steroidal anti-inflammatory drug such as ibuprofen (Advil, Motrin) or naproxen (Aleve) is one of the best ways to prevent menstrual cramps, Dr. Thielen says. This is because anti-inflammatory drugs reduce number of prostaglandins in the body. For this reason, she says, taking medication before menstruation can help reduce the level of pain.
4. Scientific acupuncture can help relax the nervous system
“Scientific acupuncture can help relieve pain,” says Dr. Jeannie Bianchi, an acupuncturist in San Francisco. Bianchi says this traditional Asian treatment is thought to relax the nervous system, allow blood to flow to internal organs and relieve inflammation. Several studies have found that women who receive scientific acupuncture have less pain and no side effects. However, the researchers confirmed that the quality of all studies was not yet improved.
5. Some herbal teas can reduce pain
“Some teas can help relieve menstrual cramps,” says nutritionist Sonya Angelone. Research into herbal teas as a remedy for menstrual cramps is rare, but it has been used by many women in different cultures for centuries.
6. Add magnesium to your diet
“Dietary magnesium seems to help relieve pain,” said Dr. DeJarra Sims, ND, a faculty member at Bastyr University in San Diego and author of “Your Healthiest Life Now”. Magnesium is found in many foods, including almonds, black beans, milk, yogurt and peanuts.
7. Massage with oil to relieve pain
Massage your skin with aromatic oils can help relieve menstrual cramps, according to research published in the Journal of Obstetrics and Gynecology Research.
8. Stimulate endorphins that feel good with exercise (or orgasm)
The body’s natural endorphins are known to stimulate your mood. But it is also effective in relieving pain. A well-known way to help increase endorphins is through exercise. Orgasm is another thing that relieves pain as well.
9. Improving your diet
When the researchers tested 33 women who had vegetarian food with low fat, they found that those women were relieved from menstrual cramps.
10. Birth control pills can also reduce pain
Contraceptives and hormonal contraceptives are potential tools in your fight against the disease and should not be overlooked, says Dr. Thielen. Many women experience pain relief when they start taking the pill because “hormonal contraceptives usually lessens amount of bleeding, that cause a little bit pain” says Thielen.