Tips on How to Reduce Menstrual Cramps – iJesusAfrica

Tips on How to Reduce Menstrual Cramps

    Menstrual cramps (dysmenorrhea) are throbbing or cramping pains in the lower abdomen and during this period, the use of prescribed or over-the-counter medications can work well but non-medicinal activities do better.

Many women have menstrual cramps just before and during their menstrual periods.

For some women, the discomfort is merely annoying. For others, menstrual cramps can be severe enough to interfere with daily activities for a few days every month.

Conditions such as endometriosis or uterine fibroids can cause menstrual cramps. Treating the cause is key to reducing menstrual pains.

What Causes Period Cramps?

Bad period cramps (dysmenorrhea) occurs as a result of the oxygen inability to reach the uterus tissue due to muscle contraction of the uterus walls.

Below are some tips that can help you relieve pain during your menstrual cycle.

1-Follow a healthy diet high in fiber and essential fats

During menstruation, it is advisable to maintain a healthy and balanced diet in order to reduce menstrual cramps.

Craving for junks during menstruation is as a result of hormonal changes of the estrogen and progesterone getting reduced.

A well-balanced diet can help fight against cramps and keep your body healthy.

It is advisable to eat fruits and other foods high in fiber and essential fats, not leaving out boron and calcium during this period.

Some of the prescribed foods for consumption are as follows:

Broccoli: this food has a high fiber content that can help fight against menstrual symptoms. It has various nutrients such as vitamins, potassium and magnesium. Broccoli can help fight against bloating since it’s water content is high.

• Dairy products, leafy green vegetables, soy, etc. (rich in calcium) Calcium can help reduce period muscle cramps.

• Avocado contains omega-3 fatty acids. Omega 3 fatty acids are known for their antioxidant and anti-inflammatory properties which can help reduce muscle cramps during menstruation.

2- Drink more water during your period to reduce menstrual cramps

Drinking enough water during your period can help to prevent the body from getting dehydrated and also reduce menstrual cramps.

Water intake can help to regulate proper functioning of the body cells.

Lack of enough water in the body system can dispose women to physical and mental stress and improper functioning.

It is advisable to drink enough water in order to reduce menstrual cramps and keep your body active.

The Institute of Medicine recommends 9 cup of fluid (little more than 2 liters) total per day for women.

The reduction in the amount of estrogen and progesterone can cause retention of water in the body.

Drinking enough water can help to flush your system and keep you hydrated always.

3- Reducing menstrual cramps through the Consumption of vitamin D:

Vitamin D can help to reduce the production of prostaglandins which initiates painful menstrual periods.

Vitamin D supplements are what you take for bad menstrual cramps.

4- Apply heat: hot bath or shower will do

Reducing menstrual cramps can be achieved through the application of heat.

Taking a hot bath or shower for quite a long time can help to ease pain.

Other heat source like the use of heat pad, warm water bottle, can also help to give cramp relief.

5- Exercise to get rid of menstrual pain:

Exercising can help to reduce menstrual cramps.

When you exercise, your body releases endorphin which are known to play a great role in pain management possessing morphine-like effects.

Also, exercising keeps your body active and allows for proper flow of blood in the body.

Getting involved in various exercises such as walking, swimming, running, and others can help to keep your body active at all times.

Medical research has found sport women to have less pain or menstrual cramps in relation to other women. Therefore, exercising is a great way to relieve yourself of that pain.

6- Enjoy a cup of ginger tea:

Going natural to get rid of that menstrual pain is very awesome.

Drinking a cup of ginger tea can help you to fight against really bad cramps during period.

The ginger tea has been found to serve as an anti-inflammatory substance which reduces pain.

Enjoying a cup of this tea is of great benefit, working tremendously in different ways.

We look forward to keeping you up-to-date with relevant discoveries on this topic. Let’s know what you think about this post. CLICK HERE to comment, please!


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