How to Soothe Menstrual Cramps Without Medication

For many women, the arrival of menstrual cramps signals the beginning of a few days of discomfort. While over-the-counter and prescription medications can provide relief, there are a number of natural approaches that may also offer help. The following tips may help to ease the pain of cramps and allow you to carry on with your normal activities.

#1 Exercise

Getting some exercise may seem like the last thing you want to do when you’re dealing with cramps, but moderate aerobic activity can actually help to relieve pain. Walking, riding a bike, or doing stretching, play tennis or go golfing and boating are all good options. If you’re feeling up to it, try doing some light abdominal exercises or yoga poses designed specifically for menstrual relief. Just be sure not to overdo it, as too much exercise can actually make cramping worse.

#2 Heat Patches

Applying heat to your abdomen and lower back can help soothe cramping by relaxing the muscles in your uterus and back muscles.  The menstrual pain is more of visceral pain.  Therefore, use heat not just on your abdomen, but also on the surrounding areas helps a lot more.  You can use a Sunny Bay’s air-activated body heating patches provide safe heat to relieve menstrual cramps, soreness, and discomfort.  It also releases tension caused by intense training or accidental tweaks that can happen during daily activities. No microwave is necessary - simply activate it right out of the package for the best thermal therapy for your aching body. You can also try placing a warm water bottle on your lower abdomen. Rest for a few minutes with the heat applied to see if it helps ease your symptoms.

#3 Massage Your Abdomen

Gently massaging your lower abdomen can also help to reduce cramping. Try using your fingertips or essential oils to massage the area in a clockwise direction for 5–10 minutes at a time. Be sure not to massage too vigorously, as this could make cramping worse.

#4 Get Enough Rest

When you’re dealing with cramps, it’s important to get enough rest and relaxation. Once your period has started, aim to get at least 8 hours of sleep each night if possible. Take some time during the day to relax and unplug from technology. Try reading a book, taking a walk outdoors, or listening to soothing music. Taking some time for yourself will help reduce stress levels and potentially ease cramping pain.

#5 Stay Hydrated

Drinking lots of fluids is important when you have your period because it helps replace any blood loss during menstruation. It will also help reduce bloating, which can make cramping worse. You can also try certain herbal teas that have been shown to help reduce period pain and cramping thanks to their anti-inflammatory properties. Chamomile, ginger, and lavender tea are all thought to be helpful. Steep 1 teaspoon (2 grams) of dried herb per cup (237 ml) of hot water for 5–10 minutes, then strain and drink 2–3 times per day during your menstrual cycle. Avoid consuming more than 4 cups (940 ml) per day, as this could lead to adverse effects like nausea and vomiting. You should also check with your doctor before consuming any herbs if you’re pregnant or breastfeeding, as some herbs may not be safe. Start with small amounts and increase gradually as needed until you find relief. Chamomile, ginger, and lavender tea are all thought to be helpful steep 1 teaspoon (2 grams) of dried herb per cup (237 ml) of hot water for 5–10 minutes, then strain and drink 2–3 times per day during your menstrual cycle avoid consuming more than 4 cups (940 ml) per day,. You should also check with your doctor before consuming any herbs if you’re pregnant or breastfeeding. Start with small amounts and increase gradually as needed until you find relief

#6 Eat More Magnesium-Rich Foods

Magnesium is a mineral that plays an important role in muscle function. Getting enough magnesium in your diet may help reduce muscle tension and reverse symptoms of magnesium deficiency, such as irritability, depression, and fatigue. Good dietary sources of magnesium include pumpkin seeds, leafy green vegetables, dark chocolate, quinoa, tofu, fish, and beans. You can also take magnesium supplements if you think you’re not getting enough from your diet. However, it’s always best to speak with a doctor before taking any new supplement.         

#7 Avoid Foods That Make Cramping Worse

Spicy foods, caffeine, alcohol, processed foods, and refined sugars are just a few examples of items that can make cramping worse. If possible, try eliminating these foods from your diet during your period. Eating plenty of fruits, vegetables, whole grains, and lean protein will help improve overall health and potentially reduce symptoms associated with menstruation.

While there is no cure for menstrual cramps, there are several things you can do at home to ease the pain. Sunny Bay’s Heating Patches can help relieve of some menstrual pain for long time! Whether you’re standing up or moving around in your office chair, the pack stays put. They provide heat for up to 12 hours when applied, and 8 hours of relief when removed, and are designed to protect your skin from the long-lasting heat stored inside. From applying heat and exercising moderate aerobic activity, to massaging your abdomen or drinking lots of fluids. following these tips will help you get through your days without medication. However please note that if you are still in pain after following these tips, visit consult with your doctor as there might be other underlying issues causing the pain that require medical attention.

Thanks for reading!