Dear CWB Readers: Tips to Reduce Menstrual Cramps

Having your period is hard enough without any complications. Now you have to deal with cramps on top of the hormonal imbalances and the regular side effects! Cramps are caused by the contraction of your uterus as it sloughs off the fertile layer it had prepared for a possible pregnancy; if there is an absence of a fertilized egg after ovulation has occurred, the uterine wall swells and sheds. Menstrual cramps are usually side effects of greater-than-normal uterine muscle contractions. The pain occurring during these contractions can be mild, moderate or severe. Menstrual cramps have been known to occur in the abdomen (in the general area of the uterus), the lower back, and, in some cases, the legs. Ibuprofen, acetaminophen, and other pain medications can be used to dull the pain--however only prescribed doses are recommended for treatment, as harmful overdoses are always a possibility

Steps

1. 1
   Stick to a healthy diet. This includes plenty of fresh fruit and vegetables, as well as plenty of water. Attempt to keep track of how particular foods affect your period. Plenty of fiber is particularly useful in cleansing the body of excess estrogen (which can lead to heavier and more painful periods and cramps).
   
   
   
   
   
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   Take dietary supplements. Some studies indicate that Vitamin E, thiamine and Omega-3 supplements may reduce menstrual cramps. ^[1] Zinc and calcium have been found to reduce cramps, bloating and related PMS symptoms. ^[2] Calcium and magnesium reduce muscle soreness, but must be taken for 2-3 months every day before producing a noticeable effect.
   
   
   
   
   
3. 3
   Make sure to have regular health check-ups to ensure health. Mention to doctors any menstrual problems you feel you might be having, and take into consideration how conditions such as IBS or anemia may make you feel during menstruation. In addition, menstrual cramps can be caused by an underlying disorder such as endometriosis or fibroids, in which case the surgical removal of tissue may be required to help alleviate your symptoms. ^[3]
   
   
   
   
   
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   Avoid Xenoestrogens and Phytoestrogens. Some new scientific evidence points to xenoestrogens and phytoestrogens actually causing menstrual cramps. Xenoestrogens are simply "foreign" estrogens that are not really estrogen but mimic estrogen. Xenoestrogens can be chemicals present in items used in every day life such as lotions, shampoos, and laundry detergent. Phytoestrogens are plant estrogen's that can be found in some herbs. Xenoestrogens and Phytoestrogens can cause Magnesium and Vitamin B deficiencies. A Magnesium deficiency can cause muscles to cramp. A Vitamin B deficiency can cause Neuropathy. Think Restless Leg Syndrome.
   
   
   
   
   
   • Topical Natural Progesterone can also counteract xenoestrogens and phytoestrogens, if the body load of xenoestrogens and phytoestrogens is not too high. If the body load of xenoestrogens and phytoestrogens is too high, then topical Natural Progesterone may actually temporarily increase menstrual camps.
5. 5
   Use painkillers around the clock as soon as you notice your period. Non-steroidal anti-inflammatory (NSAIDs), medicines such as ibuprofen (Advil, Motrin, etc.) or naproxen (Aleve) actually reduce menstrual blood flow not just the pain associated with menses. Acetaminophen, while helpful for the pain, is not nearly as effective as the NSAIDs. Many women find that painkillers can decrease menstrual pain. If you can't tolerate ibuprofen or naproxen sodium, simple aspirin or acetaminophen can help a lot. The effectiveness of NSAIDs builds up over time, so if your cramps are so severe that the painkillers don't do much, start taking ibuprofen every six hours up to a couple of days before you expect to get your period and continue until your cramps abate. If over-the-counter NSAIDs do not help, your doctor may prescribe a prescription NSAID such as mefenamic acid (Ponstel).
   
   
   
   
   
6. 6
   Take hormonal birth control. Birth control pills contain hormones which prevent ovulation and reduce the severity of menstrual cramps. ^[3] This is why your doctor may recommend birth control pills for menstrual cramps. The same hormones can also be delivered through injection, a patch you wear on your skin or in a flexible ring you insert into your vagina.
   
   
   
   
   
7. 7
   Lie in different positions. Lying on your side with your knees tucked into your chest can temporarily reduce the pain. Some people say to lie face down on the bed, with your face in a pillow. Stick your butt up in the air. This will relieve gas and help you feel better. Also try lying on your back, keeping your feet elevated by pillows.
   
   
   
   
   
8. 8
   Try placing a hot water bottle or heating pad on your abdomen. This helps ease your muscles. A hot wash cloth or even just a warm blanket can also help. According to the Mayo Clinic, this appears to be just as effective as over-the-counter pain killers. Also try taking a hot bath of shower ^[4] If you don't have a heating pad, you can
   
   
   
   
   
9. 9
   Do some mild exercise. Walk around the neighborhood, run on the treadmill, go ride your bike, or any other exercises you enjoy. This will increase blood flow which will help the cramps go away. ^[5]
   
   
   
   
   
10. 10
    Use the body's own pain-killers. If you're worried about over-use of traditional pain-killers, or they are not available, you may also wish to make use of the body's own pain-management mechanisms.
    
    
    
    
    
    • Distract yourself from the pain. Distraction is one of the most powerful and readily available painkillers. So if you have intense cramps, do something that normally totally absorbs you, such as socializing with good friends, reading a book, playing a computer game, or spending time on Facebook.
    • Get regular exercise. Exercise increases your overall serotonin levels. Serotonin is the body's own painkiller, and also makes us feel happier.
    • Sexual activities do help anything with the menstrual cycle. Try to get as much as possible. Orgasm releases oxytocin, which causes uterine contractions, which eases pain.
11. 11
    Try acupuncture, which, according to the Mayo Clinic, may help to relieve pain associated with menstrual cramps. Acupuncture has been used as a pain relief method for over 2,000 years. Hair-thin needles are placed into the skin on specific locations on your body. The needles do not cause pain for most people.
    
    
    
    
    
12. 12
    Engage in stress reduction activities such as yoga, massage and meditation as they may ease the pain of menstrual cramps.
    
    
    
    
    
13. 13
    Lay off of the alcohol and coffee. Alcohol and the caffeine in coffee will make the cramps worse.
    
    
    
    
    
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    Try to wear clothing that doesn't pressure your abdomen, such as all-in-ones. They are comfortable, warm, and help reduce period cramps caused by tight clothing. Dance Direct sell some good-quality ones.
    
    
    
    
    

 

Tips

• If you're going to take a pill, take it right away. Don't give yourself time to get nauseous, or you may not be able to keep the pill down.
• Lightly massage your abdomen, or get someone else to do it for you. This promotes blood flow to the tired muscles, which brings more oxygen and nutrients, and takes away the acidic byproducts produced by tired muscles.
• Rub your fingers on your stomach gently.
• Don't be afraid or embarrassed. It happens to every girl/woman.
• Try several different period-relief pills. Different brands work better for different women.
• Try to not think about things that may anger or upset you. Try to distract yourself with pointless, but light and fluffy things that like pictures, or reading an engrossing novel, etc. Even classic books are on the net for free!
• Also, it may help to put a cat or other small animal on top of wherever you have cramps. Make sure the animal is calm. The vibrations of a purring cat help to relax your muscles, while the gentle heat gets rid of cramps.
• Orgasms can help relax the cramped area and bring considerable short-term relief.
• Eat calcium and magnesium rich foods/beverages. Take in a lot of those in milk, cheese, yogurt, and supplements too.
• Some women find that usual activity may also help relieve pain.
• Consider the aromatherapy to help you relax, something such as lavender essential oil in your bath, in an oil burner or just sniffing from the bottle.
• Sit up as straight as possible in a chair. Don't slump forward, or tilt back.
• Take a chelated Magnesium (but not too much as to cause loose stools) and Vitamin B in the morning. Taking Vitamin B before sleep may cause vivid dreams.
• Take calcium and magnesium supplements every day for 2-3 months. You should start noticing a significant reduction in pain and nausea after this time. Don't stop taking the supplements once you feel better - you need a constant supply to feed your tired uterine muscles.
• Avoid xenoestrogens and phytoestrogens.
• If you have reduced your xenoestrogen and phytoestrogen load, then you may take topical Natural Progesterone. 30-40% of all women that do NOT reduce their xenoestrogen and phytoestrogen load temporarily experience worse symptoms when taking Natural Progesterone.
• Visit your local library for books on menstrual problems and menstrual cramps, these can be very helpful.
• Lie on your side with the leg closest to the bed straight and the other tucked up quite high (you actually end up lying quite flat). You can also place your hand on your abdomen to warm it and help with the cramps.
• Take a hot shower. Point the shower head directly at your abdomen.
• Use a hot water bottle and press it where the cramping is.
• Try doing some physical exercise. Exercise can help alleviate period pain by raising the level of endorphins, which are chemicals in the brain associated with pain relief.
• Eat chocolate.
• Take a nap to escape the pain.
• Many women find that using a heating pad can help reduce pain.
• Massage cramping area with cream or oils.
• Eat something before taking tablets as if you don't it may make you vomit or feel worse than before you took it.
• Lie on an exercise ball (your abdomen on the top of the ball) and rock your body around on the ball.
• Lay on the floor with your legs up on the seat of a chair. Scoot your butt close to the chair, edge of seat in your knee crease so you look like you are sitting The elevation relaxes pelvic muscles, reduces cramps, and slows down your flow. You look a little silly but it helps!
• Eat bananas. This helps a lot with the muscle pain!
• Lay on your stomach and slowly raise yourself up while your legs are flat on the ground, take deep breaths and count to 10, relax and start again.
• Lie on you side with your legs bent into your stomach.
• Take deep breaths.
• Dancing also helps for some girls.
• pray and sing while its paining.
• Take a hot bath and fill up the tub so that your abdomen is covered just slightly then place a towel over the cramped area. It helps keep the heat trapped and is very soothing.
• Stay in a cold place and cover your body with a cover cloth,find a good sleeping position and sleep.
• Lie your head down.
• Simply walk around your house, you don't have to exercise just get the blood flowing by walking around, it really helps you to cut down extra calories and brings in new freshness.
• If you have painful cramps stay in bed.
• Drinking slurpees from 711 seems to help me a lot, I'm not sure why but if it works for me I'm sure it'll work for someone else also.
• Recline in a chair and just sit there not moving. Relax.
• Eliminating any gas will make your cramps less powerful, as less pressure is being put on your abdomen. Try Gas releasing yoga moves such as; Laying straight on your back, bending your knee to your chest, and pulling your leg inward.
• Drink Chamomile tea or any caffeine-free tea.