Advertising
Advertising

10 Natural Ways To Soothe Your Painful Monthly Cramps

10 Natural Ways To Soothe Your Painful Monthly Cramps

Around 40 percent of women go through crippling cramps that put a break on normal functionality during their menstrual cycle.The culprit is usually increased production of prostaglandins, a hormone-like substance that can cause intense uterine contractions. For many women, cramps and bloating are the most uncomfortable parts of a menstrual period.

Make these 10 simple lifestyle changes around that time of the month to relieve menstrual pain and have a smooth, cramp-free period.

1. Pop a calcium, vitamin D and magnesium supplement

This helps curb PMS. Calcium along with vitamin D also relaxes your muscles. During the last two weeks of the menstrual cycle, magnesium levels drop, which can contribute to water retention, cramping, headaches, and an oversensitive nervous system. Getting 320 milligrams (mg) of the mineral a day could help counter these problems.

Advertising

2. Yoga

Try this yoga pose. A couple days before the onset of your period, do the bow pose once in a day. The body’s pressure on the abdomen positively stimulates the organs of digestion and reproduction, which helps to relieve constipation and menstrual discomfort. Bow Pose also helps to relieve fatigue, stress, and anxiety. However, avoid this one if you have a hernia, high blood pressure or have had surgery.

3. Walking

Light aerobic exercise also helps to decrease the severity of cramps and increases your endorphin levels. Endorphins help the body cope with depression and physical pain.

4. Sleep it off

Sleeping will numb your pain and relax your body.

Advertising

5. Use a heating pad

Applying heat to your abdomen reduces muscular spasms and provides relief.

6. Take a hot shower

Taking a hot shower soothes away the pain. Also wash the genital area well with mild soap a day before your period starts even if you normally don’t douche.

7. Eat these foods

Eating calcium-rich foods, such as milk and yogurt, along with potassium-rich banana just before and at the onset of your cycle will reduce the severity of cramps and food cravings. Banana also contains serotonin, which reduces moodiness and overeating. Salmon or a handful of almonds that contain omega-3 fatty acids also provide much needed relief from cramps and food cravings.Opt for easily digestible greens that are a rich source of calcium and iron. Chicken also provides the iron that gets depleted during this period. Avoid salty foods as they cause bloating that can lead to cramps. Eliminate foods that are baked or fried.

Advertising

8. Herbs

During menstruation, the body releases the inflammatory kind of prostaglandins. Evening primrose oil contains an omega-6 essential fatty acid, gamma-linolenic acid (GLA). By interfering with the production of these prostaglandins, the GLA in evening primrose oil may help alleviate menstrual cramps. Low levels of GLA in some women during menstruation cause PMS and breast pains. Avoid if you are taking other medication, however. Other herbs like black cohosh, ginger, and sesame seeds have also proved helpful.

9. Avoid caffeine and stay hydrated

Avoid caffeine, alcohol, and nicotine. These stimulants will encourage your muscles to contract and cause pain. Drink warm water, coconut water or pineapple juice. Warm water is usually better for cramps, as hot liquids increase blood flow to the skin and may relax cramped muscles. Calcium-rich coconut water relieves spasms, brings relief to stomach disorders like flatulence, diarrhea and vomiting, and prevents water retention. Pineapple contains bromelain, a natural anti-inflammatory enzyme that also beats bloat.

10. Get Intimate

Sex relieves menstrual cramps. Orgasm causes a surge in the calming hormone oxytocin (a natural chemical in the body that surges before and during climax) and feel-good hormones, such as endorphins, that may ease PMS.

Advertising

Of all the above, yoga is by far the most effective, followed by consuming yogurt with banana, and staying hydrated. You will be amazed at how normal your body feels. For mild cramps a heating pad is just as effective. Try what works for you and stay comfortable.

Featured photo credit: Natural ways to soothe your monthly painful cramps via flickr.com

More by this author

What To Do With Extra Dinner Ingredients? 35 Simple And Natural Beauty Hacks Everyone Should Know 10 Natural Ways To Soothe Your Painful Monthly Cramps 10 Things Every Woman Needs To Know About Her Hormones These Are The Times When You Should Not Say Anything 7 Simple Ways to Attract People to You

Trending in Health

1 How to Find Weight Loss Meal Plans That Work for You 2 14 Healthy Easy Recipes for People on the Go 3 How to Manage Anxiety: Sound Advice from a Mental Health Expert 4 How to Start Eating Healthy No Matter How Old You Are 5 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next