Most effective home solutions for easing menstrual discomfort
Menstrual cramps, often referred to as dysmenorrhea, are a common experience for many women during their monthly cycle. These cramps are caused by the uterus contracting to shed its lining, a process that can be painful due to the release of prostaglandins, lipid compounds that stimulate strong uterine muscle contractions [2][5].
Prostaglandins play a significant role in menstrual cramps, increasing during menstruation and triggering intense contractions of the uterine muscle (myometrium). High levels of prostaglandins are linked to more severe cramping and pain [2][5].
Besides prostaglandins, there are certain conditions that can lead to more severe menstrual pain. Endometriosis, a condition where tissue similar to the uterine lining grows outside the uterus, is one such condition. It is thought to result from retrograde menstruation, where menstrual tissue flows backward into the pelvic cavity, implanting on organs and causing inflammation and pain. Endometriosis is one of the most common causes of painful menstruation and chronic pelvic pain [1].
Adenomyosis, a condition where endometrial tissue is found within the muscular wall of the uterus, is another cause of painful cramps [1]. Postpartum uterine contractions, which occur after pregnancy as the uterus contracts to return to its previous size, can also cause cramping similar to menstrual pain [3].
Stress can worsen the severity of menstrual cramps, though it is not a direct cause [4].
Fortunately, there are several home remedies and lifestyle changes that can help alleviate menstrual cramps. Massaging the abdomen with essential oils like lavender, rose, ginger, peppermint, or coconut oil may help relax the pelvic muscles and alleviate cramping. Making dietary changes, such as increasing the intake of omega-3 fatty acids, fruits, vegetables, nuts, lean proteins, whole grains, and fluids, may also help reduce menstrual cramping [6].
Some ways to get instant relief from period pain include applying a hot water bottle against the abdomen, massaging the abdomen, and engaging in gentle exercise or stretching. Consuming chamomile, dandelion, raspberry, or fennel tea may provide limited relief from menstrual cramps, but there is insufficient evidence to support this [6].
Over-the-counter pain relievers, such as aspirin or ibuprofen, can relieve inflammation, pain, and menstrual cramps. If cramps interfere with daily life, it is essential to seek medical advice [6].
In cases where home remedies do not help reduce cramps or if a person is experiencing very severe cramping, it is important to speak with a doctor. Symptoms like very heavy bleeding, cramps that get worse over time or with age, severe pain or discomfort, and cramps that interfere with daily life may indicate an underlying condition [6].
Lastly, having an orgasm may also help alleviate menstrual cramps due to the uterus contracting and then releasing. A diet rich in fiber can help improve digestion and lessen abdominal discomfort during menstruation. Engaging in gentle exercise, like yoga or walking, may provide pain relief and release endorphins, which are natural pain relievers [6].
References: [1] Mayo Clinic. (2021). Endometriosis. Retrieved from https://www.mayoclinic.org/diseases-conditions/endometriosis/symptoms-causes/syc-20355671 [2] National Health Service (NHS). (2021). Menstrual pain: When to get medical advice. Retrieved from https://www.nhs.uk/live-well/healthy-body/menstrual-pain-when-to-get-medical-advice/ [3] American College of Obstetricians and Gynecologists (ACOG). (2021). Postpartum care. Retrieved from https://www.acog.org/womens-health/faqs/postpartum-care [4] Stress and menstrual cramps. (2021). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2886536/ [5] Prostaglandins and menstrual pain. (2021). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279387/ [6] Healthline. (2021). 17 home remedies for menstrual cramps. Retrieved from https://www.healthline.com/health/menstrual-cramps/home-remedies-for-menstrual-cramps#TOC_TITLE_HDR_4
- The predictive levels of prostaglandins can be indicative of the intensity of menstrual cramps a woman might experience.
- During menstruation, the stomach can feel incredibly uncomfortable due to the contractions of the uterine muscle, led by the release of prostaglandins.
- The RA (retrograde menstruation) in Endometriosis, a type of bipolar growth of uterine tissue outside the uterus, can lead to severe menstrual problems.
- A particular type of MS (Ms in this context would be comparable to a medical condition) called adenomyosis is another cause of intense abdominal cramps.
- After childbirth, the postpartum uterus contractions can cause cramps similar to menstrual pain.
- Stress can exacerbate the severity of menstrual cramps but it is not a direct cause.
- Essential oils like lavender, rose, ginger, peppermint, or coconut oil can help alleviate pelvic cramps by massaging the home region (abdomen).
- Making dietary adjustments, including the intake of omega-3 fatty acids, fruits, vegetables, nuts, lean proteins, whole grains, and fluids, can help reduce menstrual cramps.
- For instant relief from pain during menstruation, applying a hot water bottle or engaging in gentle exercise or stretching can provide some alleviation.
- Consuming certain teas such as chamomile, dandelion, raspberry, or fennel might offer limited relief for menstrual cramps, although more evidence is needed to confirm this.
- If over-the-counter pain relievers like aspirin or ibuprofen are not effective in managing severe cramps, it is essential to consult a doctor for further advice as symptoms might indicate an underlying condition.
- Other factors like obesity, COPD (chronic obstructive pulmonary disease), bipolar disorder, diabetes, HIV, and menstruation itself can contribute to various levels of abdominal pains or other symptoms related to health-and-wellness, particularly women's health.
