Relieve Menstrual Cramps: Causes, Remedies & Cravings Tips
How to Relieve Menstrual Cramps: Causes, Relief, and Handling Cravings
If there is anything I look forward to struggle with, it is menstrual cramps. According to Women’s Health Concern “in 5% to 10% of women the pain is severe enough to disrupt their life and if your mother suffered period pains, you are more likely to suffer too.” I cannot assure you that there is a cure to menstrual cramps but I can assure you there are ways to ease the pain, manage cravings, and feel better during your period.
What Causes Menstrual Cramps?
Menstrual cramps, also known as dysmenorrhea, happen when your uterus contracts to shed its lining. But what could be the cause of this overbearing pain? Here are four common causes:
- Prostaglandins Overload – These are hormone-like substances that trigger uterine contractions. High levels can lead to stronger cramps and more pain.
- Endometriosis – A condition where tissue similar to the uterine lining grows outside the uterus, leading to severe cramps.
- Fibroids – Noncancerous growths in the uterus can cause heavier periods and painful cramps.
- Pelvic Inflammatory Disease (PID) – This infection in the reproductive organs can lead to inflammation and intense cramping.
Now that we know some of the causes of the pain, it is advisable to seek medical healthcare if you haven’t. Fibroids and PID are serious conditions, so it’s important to get checked as early as possible.
How to Manage or Relieve Menstrual Cramps
Dealing with cramps isn’t fun, but here are some proven ways to find relief:
- Apply Heat
Using a heating pad or hot water bottle on your lower belly can work wonders. Heat helps relax the uterine muscles and improve blood flow, reducing pain. I love to have a warm bath during this time because it helps ease my cramps.
- Stay Active
I know working out during your period sounds like the last thing you want to do, but it really helps. I personally stay active during my period and do Pilates—it makes a difference. If you’re unsure where to start, go on YouTube and search for “exercises for period cramps.” Gentle stretching, walking, or yoga can also ease cramps by boosting blood flow and releasing endorphins, your body’s natural painkillers.
- Over-the-Counter Pain Relief
Sometimes, no matter what you do, the pain just won’t go away. That’s when I resort to painkillers. The one that helps me the most is Pin Pac Extra. Over-the-counter options like ibuprofen or naproxen can also reduce inflammation and relieve cramps. Just make sure to follow the dosage instructions.
- Stay Hydrated
Drinking enough water is key. Dehydration can make cramps worse by causing your muscles to tighten. I’ve made it a goal to drink at least 2.5 liters of water a day to help with the pain. Herbal teas like chamomile or peppermint can also be soothing and help relax your muscles.
- Eat Anti-Inflammatory Foods
What you eat can make a huge difference. Focus on foods that fight inflammation like leafy greens, berries, nuts, and fatty fish. Avoid salty and processed foods, which can cause bloating and make cramps worse.
- Try Herbal Remedies
Herbs like ginger and turmeric have natural anti-inflammatory properties. Ginger tea can reduce pain and nausea, while turmeric can help with inflammation.
- Practice Deep Breathing or Meditation
Stress can make cramps worse, so calming your mind can help ease the pain. Deep breathing exercises, meditation, or even listening to calming music can help relax your muscles and reduce discomfort.
- Get Enough Sleep
Your body heals when you rest. Make sure you’re getting enough sleep during your period. A warm bath before bed can help you relax and sleep better.
How to Deal with Period Cravings
Cravings during your period is another battle. It can feel uncontrollable and I’ve often indulged my cravings, from chocolates to every sweet treat imaginable. But there are ways to manage them without going overboard. Here are four of them:
1. Eat a Balanced Diet: Focus on whole grains, fruits, and vegetables to stabilize blood sugar levels, reducing cravings for sugary and processed foods. Consider:
Whole Grains: Dishes made with millet, sorghum, or maize.
Fruits: Mangoes, pawpaw (papaya), and oranges.
Vegetables: Kontomire (cocoyam leaves), ayoyo, and kale.
2. Include Iron-Rich Foods: Menstruation can lead to iron loss, causing fatigue and increased cravings. Incorporate iron-rich local foods such as:
Animal Sources: Lean meats like beef, poultry, and offal (e.g., liver and kidneys).
Plant Sources: Beans, lentils, cowpeas, and dark leafy greens like kontomire.
3. Stay Hydrated: Yes, we are talking about water again! Adequate hydration can curb false hunger cues and prevent bloating. Regularly drink water and enjoy hydrating local beverages like coconut water.
4. Satisfy Your Sweet Tooth the Healthy Way: Opt for natural and nutritious alternatives to processed sweets:
Fresh Fruits: Enjoy tropical fruits like pineapples, bananas, and mangoes.
Dark Chocolate: In moderation, dark chocolate provides magnesium, which may alleviate menstrual discomfort.
Final Thoughts
Managing menstrual cramps and cravings doesn’t have to be a battle even if it is, now you know ways to win the battle. With a mix of healthy habits, the right foods, and a little self-care, you can make that time of the month a lot more bearable. Everyone’s body is different, so try out these tips and see what works best for you!
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