Menstrual Cramp Remedies

There are a variety of menstrual cramp remedies that can help reduce menstrual pain. It is important to diagnose the cause of menstrual pain in order to find the best treatment, but there are several readily available ways—from certain foods to various exercises—that will help reduce menstrual cramps.

Click through this slideshow to learn more.

Water

It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow and relax your cramped muscles. You can also eat water-based foods, including:

• lettuce
• celery
• cucumbers
• watermelon
• berries (strawberries, blueberries, raspberries)

Calcium

Calcium can help reduce muscle cramping during menstruation. The Mayo Clinic recommends 1,000 mg per day for women between the ages of 19-50. Foods high in calcium include:

• dairy products
• sesame seeds
• almonds
• leafy green vegetables

Calcium is also available in supplement form. Before taking supplements, speak to your doctor to find out what is safe for you.

Cinnamon

Cinnamon has long been used to relieve the congestion of colds and allergies, and as a digestive aid. Cinnamon is also a blood thinner and contains anti-inflammatory abilities, which can soothe menstrual cramps.

Additionally, the spice provides an excellent source of dietary fiber, calcium, and iron, as well as manganese, which can also help relieve the symptoms of menstruation.

Ginger

According to the University of Maryland Medical Center, “Ginger continues to be valued around the world as an important cooking spice and is believed to help treat the common cold, flu-like symptoms, headaches, and even painful menstrual periods.”

Grind a small piece of ginger, add to hot water, and drink for menstrual-cramp relief.

Papaya

Papaya contains carotene plus high amounts of vitamins C and A, as well as smaller amounts of iron and calcium. This wonder fruit is low in calories and high in nutritional value, is good for the skin, and aids in digestion. Papaya also helps to ease contractions of the muscle fibers in the uterus, making it a good food to eat during menstruation.

More Foods to Eat

Poor nutrition can lead to deficiencies that can worsen menstruation symptoms. Foods packed with essential vitamins and nutrients include:

• brown rice contains vitamin B6 which reduces bloating
• walnuts, almonds, and pumpkin seeds are rich in manganese which eases cramps
• olive oil and broccoli contain vitamin E, which helps regulate hormone levels
• chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation

Foods to Avoid

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention, including:

• fatty foods
• wheat products
• refined sugars
• alcohol
• carbonated beverages

Cut the Caffeine

Reducing or cutting caffeine during menstruation can alleviate cramps and decrease tension. This includes coffee, caffeinated tea, chocolate, and soda.

Alternatives are soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon.

Hot Water Bottle

Applying heat to your abdomen and lower back may relieve pain as effectively as medicine. If you don’t have a hot water bottle or heating pad, take a warm bath or use hot towel. Or you can make your own heating pad:

• Cut and sew two pieces of fabric, fill with rice, and sew the remaining hole.
• Microwave for a few minutes to desired temperature, and reuse as needed.
• Do not overheat! Let cool, if necessary. Or wrap rice bag in a towel to reduce heat transfer.

Exercise

The idea of intense exercise immediately before or during your period may make you cringe if you are experiencing painful cramps. However, exercise releases endorphins, which act as a natural pain killer and mood lifter.

Moderate activity, like walking, can be beneficial during your period in place of more strenuous activity.

Yoga

Like other forms of exercise, yoga releases endorphins, the body's natural mood elevator and pain reliever. Regular practice also helps prevent or reduce menstrual symptoms. During menstruation, it is recommended to perform restorative poses. Other benefits include:

• increased blood flow to the reproductive organs
• stress relief
• relaxation

More Helpful Resources

To learn more ways to relieve painful menstruation, visit the Pain Relief Learning Center.

You may also be interested in reading more about these topics:

• Women's Health
• Healthy Beauty & Skin Care
• Birth Control
  
• Healthy Sex