Foods That Help With Period Cramps

During period, the womb muscles will contract and relax to help expel its lining. As a side effect, some women and girls may feel cramp and discomfort at the abdomen, lower back and thighs. In more serious situations, some may even experience paralyzing pain, nausea, headaches and even diarrhea. The suffering can be so severe that it renders a person unfit for work or anything at all. To help you or someone you know to get through the monthly visits, here’s some home remedies that can help relief menstrual pain.

1. Heat Pack – with Uncooked Rice

Heat pack or heating pads has been used in the community for years. Many people believe in its practicality in actually provide period cramp relief. Some say it’s as effective as over-the-counter medicines. The heating pads can be placed on lower abdomen or back to alleviate pain. Heat induce muscle relaxation and provides comfort. It is best to put the pack over your clothing layer instead of directly onto the skin. This should provide period cramp relief while allowing you to still continue doing your work in the office.

It is also quite easy to make your own heating pad:

1. Put uncooked rice into a clean sock or fabric bag. Make sure the bag is sealed so the rice won’t pour out.
2. Microwave a few minutes.
3. Let it cool a bit or wrap it with towel before putting it on your body.
4. Reheat the pack and reuse as necessary.

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2. Chamomile Tea

It is important to keep yourself hydrated during menstruation to avoid painful bloating. Drinking warm water always help. In addition to that, there’s also tea that you could enjoy to stop menstrual cramps. Chamomile is well-known in helping you to relax for better sleep and also uterus comfort during period. It has natural compounds that work wonderfully in relieving muscle spasms. It is also rich in antioxidants that could help lower risk of cancer and heart diseases. It is reported that women who drank chamomile tea for two weeks has better sleep quality and shows fewer symptoms of depression.

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3. Fish Oil and Vitamin B-12

A research has been done using fish oil and vitamin B-12 among other oils to compare its effectiveness in reducing period pain. Results show that the both mentioned nutrition work hand on hand and grants a longer lasting effect in pain relief during that time of the month. Omega-3 fatty acids can decrease inflammation where as vitamin B-12 lowers homocysteine that can cause inflammation. Omega-3 fatty acids can be obtained from foods such as salmon, tuna and flaxseeds. As for vitamin B-12, it can be obtained naturally in animal products such as milk, fish, meat and eggs.

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4. Magnesium

This nutrient is essential for many processes in the body. It is required for conversion of energy, DNA synthesis, calms the nervous system, regulate calcium, hormonal balance and much more. Deficiency in magnesium can cause an increase in prostaglandins which can drive period pain. A study published in 2001 shows that having enough magnesium can help to relieve pain. Hence, it is essential to include magnesium-rich foods at every meal to ensure your body reaches the optimum level. Reducing sugar, processed foods and alcohol too can help your body to absorb magnesium efficiently. Here’s some of the foods that help with menstrual pain because of their high magnesium content:

• green leafy vegetables (broccoli, spinach, cabbage, green beans)
• avocado
• banana
• nuts and seeds
• salmon
• tuna
• dark chocolate
• tofu
• baked beans

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5. Sesame Oil Massage

Sesame oil is beneficial for healthy nervous system, bones, muscles, skin and hair. It is commonly used for cooking. Interestingly, it’s also a famous choice of oil to be used in Ayurvedic massage. It is nourishing, calming and warming with a lot of benefits such as reducing stress, promotes better sleep, and supports joint movement.

You can apply sesame oil to help with PMS via the following:

1. Warm the oil in a squeeze bottle by putting it in a pot of warm water. Make sure it’s not too hot to apply onto the skin.
2. Rub the oil between your palms.
3. Massage it onto your abdomen for several minutes.

Sesame oil also can be used to massage other parts of the body such as the limbs, joints and chest. You can opt to massage the scalp and soles of feet before bed for better sleep. It also serve as a nice mouth wash by swishing it in the mouth. Be sure to use mouth wash or brush normally to remove any leftover residue. Do not swallow the mixture.

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6. Ginger Tea

Ginger, being one of the top 10 foods in preventing cancer is also a super ingredient that helps with menstruation pain thanks to its amazing anti-inflammatory properties. It is a popular drink among travelers to prevent nausea and vomiting due to motion sickness. Its anti-inflammatory properties make it a nice drink for those with muscle and joint problems. It is also capable in removing congestion from cold and improve blood circulation. It also can promote the metabolism of prostaglandins which is a hormone that exacerbates menstrual cramp and bleeding. Hence, it might not be a bad idea to relax yourself with a hot cup of ginger tea. Here’s how you can make your own ginger tea:

1. Scrap the ginger skin with spoon.
2. Slice the ginger into small pieces.
3. Use two spoons of ginger root pieces for every cup of water.
4. Add the ginger into the water and bring the water to boil in a small pot.
5. Let it simmer for 1 hour.
6. Strain the ginger from water and drink.

Not everyone likes the strong taste of ginger. Lucky for us, there’s another way which we can consume ginger – in the form of capsule. You also can soak a warm towel with ginger tea and apply it to your lower abdomen.

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7. Raspberry Leaf Tea

Raspberry leaf tea is probably a less popular kind of tea compared to the other two. In fact it’s actually a classic uterine tonic that is used to treat menstrual cramps. It has fragarine which helps with the cramps caused by spasms of muscles in the pelvic region. Meanwhile, its tannin content helps to strengthen the uterus, and mitigate heavy and irregular bleeding. Try drinking it often instead of during period time to see a clearer effect on your health. It is also packed with other nutritional goodness such as B vitamins, vitamin C and minerals that soothes lungs and throats, improve digestion and boost heart health.

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