How to Reduce Period Pain?

The Ultimate Guide to Easing Period Pain at Home

Dysmenorrhea (menstrual cramps) is one of the most prevalent health problems, affecting approximately 90% of adolescent females. This discomfort occurs due to uterine contractions prompted by prostaglandins, hormone-like substances that modulate inflammation and muscle contractions.

To help reduce period pain, this guide explores the best medications, dietary changes, non-medical methods, and more.

Keep reading!

What are the Best Medications for Period Pain?

When it comes to managing period pain, the best medication options are:

● NSAIDs and Pain Relievers

Nonsteroidal anti-inflammatory drugs (NSAIDs), including ibuprofen and naproxen, are the first-line treatment for menstrual pain. They work by limiting prostaglandins, which help reduce inflammation and uterine contractions.

Such medications are most effective at the first sign of pain or even a day before menstruation starts.

● Hormonal Contraceptives

Oral contraceptive pills (OCPs), hormonal intrauterine devices (IUDs), and contraceptive patches work by regulating menstrual cycles and decreasing prostaglandins, which in turn leads to less cramping. Hormonal contraception, when used over a long period of time, usually leads to lighter, less painful periods.

However, consult with a gynaecologist before beginning any hormonal treatment.

● Prescription Medications for Severe Menstrual Cramps

For more severe forms of dysmenorrhea, doctors may prescribe stronger pain medication or muscle relaxants. If the pain continues despite taking medication, it might be necessary to investigate possible underlying conditions like endometriosis or fibroids.

What Dietary Changes Can Help Reduce Period Pain?

Adding foods rich in specific nutrients can help alleviate period pain and provide relief:

● Magnesium and Calcium

Magnesium can help relax your uterine muscles and reduce cramps. Foods rich in magnesium include almonds, spinach, and avocados. Calcium in dairy products and leafy greens is also crucial to muscle function and pain relief.

● Foods That Help Reduce Inflammation and Period Pain

A diet high in omega-3 fatty acids (present in fish, walnuts, and flaxseeds) lowers prostaglandin levels, decreasing inflammation. Additionally, ginger and turmeric have anti-inflammatory properties to relieve cramps naturally.

● Adequate Hydration and Herbal Tea

Ensuring proper hydration and drinking herbal teas like chamomile, ginger, or peppermint can help relieve cramps. Water helps reduce bloating and muscle spasms, while herbal teas contain anti-inflammatory properties that help the body relax and ease pain. Combined, they help naturally reduce the intensity of period cramps.

What are the Best Non-Medical Methods to Ease Period Pain?

Apart from dietary changes, a few lifestyle changes like these can also ease period pain:

● Heat Therapy

Applying a heating pad or hot water bottle to the lower abdomen increases blood circulation and relaxes the uterine muscles, which, in turn, effectively reduces pain. Research indicates that heat therapy is as effective as NSAIDs for certain conditions.

● Exercise and Yoga

Low-impact exercises like yoga stretches and walking improve blood circulation, alleviating the severity of cramps. Certain poses, such as the child’s pose, cat-cow pose, and cobra pose, can relieve tension in the abdomen.

● Acupuncture or Acupressure

Studies show that acupuncture can reduce menstrual pain by promoting the release of the body's endorphins and enhancing blood flow. Acupressure techniques can especially help at the Spleen 6 (SP6) point.

What Long-Term Strategies Can Help Manage Menstrual Pain?

Since menstruation continues for an average of 30-40 years in women, a few long-term strategies can also help improve lifestyle.

● Effectively Managing Stress

Cortisol, the stress hormone, can worsen menstrual pain by promoting inflammation. Individuals need to achieve hormonal balance by incorporating stress management techniques like meditation and deep breathing exercises. They should also aim for at least 8 to 9 hours of sound sleep each night.

● Adopting Supplements and Essential Oils

Opting for the following supplements and essential oils can help in reducing period pain:

1. Vitamin B1 (Thiamine) and vitamin E have been shown to reduce menstrual cramps.
2. Evening primrose oil is high in gamma-linolenic acid (GLA), which plays a role in hormone regulation and reducing inflammation.
3. Lavender and clary sage essential oils can also be massaged onto the abdomen for muscular relaxation.

How Can Sleep Quality Impact Period Pain?

Lack of sleep can enhance menstrual pain by increasing stress levels and disrupting hormonal balance. A decrease in rest reduces the body's ability to regulate inflammation, which results in worse cramping.

Some effective techniques for better sleep are:

● Create a sleep-friendly environment in your bedroom.

● Going to bed and waking up at the same time every day.

● Avoid caffeine before bed.

Moreover, sleeping with a weighted blanket or practising relaxation methods before sleep may improve comfort during menstruation.

When Should You See a Doctor for Period Pain?

If menstrual pain is severe, persists for more than 2-3 days, or is associated with other symptoms like heavy bleeding, irregular cycles, or pain during intercourse, a healthcare professional can help rule out underlying conditions like endometriosis or adenomyosis.

Can Health Insurance Cover Treatment for Menstrual Disorders?

People may have problems like endometriosis that require diagnosis and, sometimes, surgery. Star Health is among many health insurance providers that offer policies that cover the cost of gynaecological consultations, diagnostic tests, and even treatments for menstrual disorders.

Note that the specific coverage you get depends on your policy terms, so be sure to double-check the terms and conditions before proceeding.

Call us now for further guidance!

Also Read:

→ How to Stop Period Pain Immediately

→ What are the Symptoms of Late Periods