Effective tips to get relief from menstrual cramps

Period pain, also known as

dysmenorrhea

, is a common issue faced by many women. Research indicates that between 18.5% to 89.5% of women experience menstrual cramps, with 3% to 10% suffering from severe spasmodic cramps, and 12% to 45% dealing with mild to moderate discomfort. While this can vary significantly from woman to woman, the pain can often be debilitating, affecting daily activities and overall well-being. Managing period pain effectively should begin with a gynecologist’s consultation to understand the psychological and behavioral factors contributing to the condition. Here are a few simple yet effective tips to help alleviate

menstrual cramps

and discomfort.
1. Exercise & Yoga
While many women may feel reluctant to engage in physical activities during their period, exercise—even if it’s low intensity—can be incredibly beneficial. Regular movement, especially yoga, helps improve pelvic blood flow, which can significantly reduce period cramps. Simple yoga poses like Vajrasana (thunderbolt pose), the cat-cow stretch, and child’s pose can promote relaxation and relieve abdominal tension. Even a brief walk or light stretching can make a difference in how you feel. Incorporating these exercises into your routine during and outside of your period may lead to long-term pain relief.

2. Apply Heat
Heat therapy

is one of the most well-known and effective remedies for period pain. Applying heat to the lower abdomen relaxes the uterine muscles, which can significantly reduce cramping. There are a variety of ways to apply heat, ranging from electric heating pads to manual hot water bottles, and even single-use heat packs for when you’re on the go. Whether at home or traveling, heat can be a lifesaver for menstrual discomfort. Studies have shown that heat can be as effective as over-the-counter pain relievers for many women.

3. Eat the Right Foods
It’s common to crave comfort foods during your period, but certain food choices can exacerbate period pain. Junk food, fried items, salty dishes, strong coffee, and alcohol can increase inflammation, bloating, and discomfort. Instead, focus on nutrient-dense options that support your body during this time. Dark chocolate, rich in magnesium, can be a satisfying and healthy alternative for curbing cravings. Additionally, fruits, vegetables, bone broth, and other home-cooked meals provide essential nutrients that promote overall well-being. These foods not only help ease cramps but also support better digestion and mood stability.

4. Stay Hydrated
Proper hydration is crucial during your period. Drinking 2-3 liters of water daily helps reduce bloating and discomfort. Herbal teas, such as chamomile, ginger, or peppermint, can also offer additional soothing effects. Chamomile, in particular, has anti-inflammatory properties that may help relax the muscles in the uterus, while ginger is known for reducing nausea and inflammation.
5. Rest & Relaxation
Self-care during menstruation is important. Give yourself permission to rest and recharge. This could mean taking a two-hour nap, practicing meditation, or taking a half-day off work to rejuvenate. Rest helps your body recover and reduces the intensity of cramps.

6. TENS Devices
Transcutaneous electrical nerve stimulation (TENS) devices are becoming more popular for managing period pain. These devices use mild electrical impulses to stimulate nerves, which can help reduce the sensation of pain. They are small, portable, and easy to use, making them a convenient option for many women.
7. Long-Term Lifestyle Habits
What you do during the rest of the month is just as important as how you manage your period pain in the moment. Staying active, eating balanced meals, and incorporating foods rich in Vitamin E, B5, B6, magnesium, and Omega-3 fatty acids into your diet can help reduce the severity of cramps over time. Regular exercise and a healthy diet can also help regulate hormones, leading to less discomfort during your menstrual cycle.
(Article courtesy: Dr. Mitali, an obstetrician-gynecologist)