At least half of the women who menstruate go through menstrual cramps, or period pains, for a day or two each month. This is known as dysmenorrhea and is usually not a serious health condition. However, period pain can make it extremely uncomfortable for women to go through their daily life. Many women are unaware of natural remedies for menstrual cramps and suffer the pain. Small steps can help relieve dysmenorrhea.
Here are 5 tips to reduce menstrual cramps:
1. Load up on magnesium
Several researchers have found that dietary magnesium can help ease the pain of cramps. Magnesium can be found in many foods such as spinach, pumpkin seeds, yogurt, almonds and black beans etc. It helps regulate nerve and muscle functioning and therefore, it is believed to reduce period pains. About 320mg magnesium should be taken daily. You can also try taking magnesium supplements in case you are unable to get enough of it through diet. Zenith Nutrition’s Magnesium Citrate 330mg helps support nerve and muscle function and is suitable for vegans.
2. Calm yourself with tea
Tea has been traditionally used in various parts of the world for its calming effect on mind and body. Certain teas, such as raspberry leaf or jasmine flavored green tea can help relieve menstrual cramps. You can also try adding cinnamon and ginger while making tea and find relief from pain.
3. Try Fish oil and Vitamin B1 supplements
Taking either fish oil or Vitamin B1 supplements, or both, can help provide relief from period cramps. According to a study, women who took supplements with fish oil alone, B1 alone, or both, had significantly lesser pain than those who didn’t take any. The Omega-3 fatty acid present in fish oil helps decrease inflammation that happens during menstruation. Zenith Nutrition’s Omega-3 EFA DHA has been formulated to contain optimal levels of omega-3 EFAs and may be used as a supplement.
4. Include more greens
Leafy green vegetables are a source of magnesium, calcium and several other micronutrients that are essential for muscle contractions. Certain greens have a mild diuretic effect which helps reduce bloating. Eating dark leafy greens daily can help provide relief from period pains.
5. Heating pad for cramps
Some women experience pain and cramping at the beginning of their menstruation because of abnormal uterine contractions and a constriction of blood vessels in the myometrium, which is the smooth muscle coat of the uterus. Heating pads help relax the myometrium and improve blood flow to the uterus, thereby reducing period cramping. Curling up to something as simple as a heating pad can provide instant relief from the pain.
These are some of the simple remedies to reduce menstrual cramps. You can also try taking some of the dietary supplements available on Zenith Nutrition’s website for respite from period pains.