5 Recipes to Ease Period Cramps

Jumping into bed after a long day, only to be kept up all night by severe cramps is something we all dread during our monthly cycle. But don’t worry, there are some natural ways to ease period cramps that you can try during your nighttime routine.

Do some light yoga before bed, ensuring that your stretches target abdominal and lower back muscles. To encourage muscle relaxation, take a hot shower or bath 30 minutes before bed. Heat enables your blood vessels to expand and release tension, which is why using a heat pad or hot water bottle for 20 mins before bed can also do the trick.

And as you drift off to sleep, try lying in a foetal position as it reduces pressure on the abdominal muscles, alleviating pain in the lower belly.

If you are looking for the best ways to ease period cramps, consider including nutrients like magnesium, calcium, Vitamin C, zinc, fiber, Omega-3s and Vitamin B in your diet. Most of these are readily available in your fruits and vegetables.

Eat green leafy vegetables like broccoli and spinach and legumes like beans and lentils. Snack on fruits like oranges, strawberries, bananas, berries and apples. Include oats in your breakfast meals, and to it, add dark chocolate along with nuts and seeds like chia seeds, flax seeds, walnuts and almonds.

We have included a more comprehensive list with recipes you can whip up above, so do check it out.

For ways to ease cramps during period, drink lots of water throughout the day and at nighttime, as dehydration increases the intensity of period pain. Don’t forget your heat patch or hot water bottle, even when you step out. Even a few minutes of use can give you that much needed comfort.

Skip the caffeine and sip on herbal teas like chamomile or ginger tea. These have anti-inflammatory and antispasmodic properties and are the ideal drinks to ease period cramps. Don’t miss out on your exercise routine as they help release endorphins and relax the muscles.

Period pain can be different for different menstruators, but most of us would have experienced unbearable period cramps at least once.

In such cases, don’t hesitate to take some OTC pain-relief medicines like Nonsteroidal anti-inflammatory drugs. They help lower the production of prostaglandin and are completely safe. You can also consider massaging your lower abdomen, sides and back with essential oils for at least 20 minutes as a natural way to ease bad period cramps. Take the help of a loved one or a massage therapist, as this is a great way to reduce uterine spasms.

If the intensity of the pain continues and hinders you from daily activities, it is best to consult a doctor for a more comprehensive treatment.

While it might be tempting to reach for sweet treats and salty chips, try fulfilling your cravings with high-fiber foods. Not only do they aid in digestion, but they also make you feel full and keep your cravings to a minimum.