{"id":10244,"date":"2020-05-12T10:47:15","date_gmt":"2020-05-12T17:47:15","guid":{"rendered":"https:\/\/my.castlighthealth.com\/blog\/?p=10244"},"modified":"2020-05-12T10:47:15","modified_gmt":"2020-05-12T17:47:15","slug":"period-cramps-getting-you-down-try-these-10-remedies","status":"publish","type":"post","link":"https:\/\/my.castlighthealth.com\/blog\/period-cramps-getting-you-down-try-these-10-remedies\/","title":{"rendered":"Period Cramps Getting You Down? Try These 10 Remedies"},"content":{"rendered":"<p>Cramps affect many people before and during their period. While some people only experience mild cramps, others aren\u2019t quite as lucky. In some cases, the pain from period cramps can be extreme and make a serious dent in your daily life.<\/p>\n<p>If period pain is cramping your style every month, there are steps you can take to gain back control. Here are 10 proven home remedies that may ease your discomfort, and help you get back on track with your busy life.<\/p>\n<h2 id=\"heating-pad\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Heating pad\">1. Use a heat patch<\/h2>\n<p>Using a heated patch or wrap on your abdomen can help relax the muscles of your uterus. It\u2019s these muscles that cause period cramps. Heat can also boost circulation in your abdomen, which can reduce pain.<\/p>\n<p>According to a 2004 study, wearing a heat wrap for cramps is actually more effective than taking an over-the-counter (OTC) pain reliever, like acetaminophen.<\/p>\n<p>Besides being effective at easing pain and cramps, the research also showed that participants who used a heat wrap had less fatigue and mood swings.<\/p>\n<p>You can find abdominal heat patches at your local drugstore and online. They\u2019re super easy to use. Just peel and stick them on your abdomen.<\/p>\n<p>Electric heating pads and hot water bottles aren\u2019t as convenient to use as patches. But they\u2019re good choices if you\u2019re spending some time at home and don\u2019t need to move around much.<\/p>\n<h2 id=\"essential-oil-massage\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Essential oil massage\">2. Massage your tummy with essential oils<\/h2>\n<p>Research suggests that some essential oils can help ease period cramps when massaged onto the abdomen, especially when used in a blend of oils.<\/p>\n<p>Oils that seem to be most effective at reducing period cramps, due to their ability to boost circulation, include:<\/p>\n<ul>\n<li>lavender<\/li>\n<li>sage<\/li>\n<li>rose<\/li>\n<li>marjoram<\/li>\n<li>cinnamon<\/li>\n<li>clove<\/li>\n<\/ul>\n<p>You can find essential oils online, or at your local health food store. Some drugstores may sell them, too.<\/p>\n<p>Before using essential oils, you\u2019ll want to mix them with a carrier oil, like coconut oil or jojoba oil. Carrier oils work by safely \u201ccarrying\u201d the essential oil into your skin, and helping to spread the oil over a large area.<\/p>\n<p>Once your oil mixture is ready to use, rub a few drops between your hands and then give your tummy a gentle massage.<\/p>\n<p>Experts say massaging in a circular motion for just five minutes a day before and during your period may help lessen cramps and boost circulation in your abdomen.<\/p>\n<h2 id=\"otc-meds\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"OTC meds\">3. Take an OTC pain reliever<\/h2>\n<p>According to the American College of Obstetricians and Gynecologists, OTC pain relievers like ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin (Bufferin) are effective treatments for period cramps.<\/p>\n<p>These medications work best if they\u2019re taken at the first sign of cramps or pain.<\/p>\n<p>You can find ibuprofen, naproxen, or aspirin, at any drugstore. Be sure to take only as directed, and talk to your doctor first if you have a history of heart, liver, or kidney problems, or if you have asthma, ulcers, or bleeding disorders.<\/p>\n<h2 id=\"exercise\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Exercise\">4. Exercise<\/h2>\n<p>According to a recent study, low-to-medium intensity aerobic exercise can help reduce pain caused by period cramps.<\/p>\n<p>In this study, scientists found that women who did 30 minutes of aerobic exercise three days a week, for eight weeks, showed significant reductions in period cramps.<\/p>\n<p>To fit an aerobic workout into your schedule, consider biking to work, going for a brisk walk at lunchtime, dancing to your favorite tunes, or playing a sport you enjoy.<\/p>\n<h2 id=\"warm-bath\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Warm bath\">5. Soak in a tub<\/h2>\n<p>Soaking in a warm bathtub is another way to surround your pelvic muscles with the warmth they need to relax.<\/p>\n<p>You can enhance the pain-relieving power of a good soak by adding a few drops of essential oils \u2014\u00a0like lavender, sage, or rose \u2014 to your bathwater.<\/p>\n<p>Try to relax in a warm bath for at least 15 minutes to get the most benefits from it.<\/p>\n<h2 id=\"yoga\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Yoga \">6. Do yoga<\/h2>\n<p>One study suggests that, like aerobic exercise, yoga can also be helpful at reducing period cramps.<\/p>\n<p>In this study, experts found that women who participated in a 60-minute yoga class once a week for 12 weeks showed significant reductions in their period pain.<\/p>\n<p>If you\u2019d like to try yoga, look for a class with both a physical component and a relaxation component. Research suggests this combination is most effective at reducing pain from period cramps.<\/p>\n<h2 id=\"supplements\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Supplements\">7. Take supplements<\/h2>\n<p>Several studies suggest that different types of dietary supplements may help reduce period cramps, though it\u2019s not known exactly how they work. Some supplements that show promise in reducing period pain include:<\/p>\n<ul>\n<li>calcium<\/li>\n<li>vitamins B-6, B-1, E, and D, plus magnesium and zinc<\/li>\n<li>vitamin B-12 and fish oil<\/li>\n<\/ul>\n<p>You can find dietary supplements at your local drugstore or online. Use as directed, and talk to your doctor if you\u2019re taking any other medications, as they may interact with supplements.<\/p>\n<h2 id=\"foods-to-avoid\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Foods to avoid\">8. Avoid caffeine and salty foods<\/h2>\n<p>While supplements may help ease period pain, it\u2019s also a good idea to avoid certain foods that can cause water retention, bloating, and discomfort. Some types of foods to stay away from when you have cramps include:<\/p>\n<ul>\n<li>salty foods<\/li>\n<li>caffeine<\/li>\n<li>alcohol<\/li>\n<li>fatty foods<\/li>\n<\/ul>\n<p>According to a 2000 study, a low-fat, vegetarian diet can help reduce period pain and premenstrual syndrome (PMS) symptoms.<\/p>\n<h2 id=\"hydration\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Hydration\">9. Stay hydrated<\/h2>\n<p>According to experts, you\u2019re more likely to have abdominal cramps during your period if you\u2019re dehydrated.<\/p>\n<p>Aim to drink eight 8-ounce glasses of water per day. You\u2019ll need more if it\u2019s hot, if you\u2019ve been exercising, or if you simply feel thirsty.<\/p>\n<h2 id=\"acupressure\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Acupressure\">10. Try acupressure<\/h2>\n<p>Acupressure is a noninvasive Chinese medicine treatment that\u2019s used for many health issues. This treatment involves using your fingers to apply firm pressure to specific body parts to help ease various symptoms.<\/p>\n<p>According to a 2004 study, rubbing circles on your calf at a point above your ankle can relieve period pain.<\/p>\n<p>The way to do this is to:<\/p>\n<ol>\n<li>Measure four fingertips up from your inner ankle bone.<\/li>\n<li>Firmly rub this area for several minutes.<\/li>\n<li>Repeat daily as needed before and during your period.<\/li>\n<\/ol>\n<h2 id=\"cramp-causes\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Cramp causes\">What causes period cramps?<\/h2>\n<p>Period cramps are caused by contractions in your uterus. These contractions are triggered by changes in your body\u2019s hormone levels. When you menstruate, your uterus contracts and sheds its lining, which is released as blood through your vagina.<\/p>\n<p>Some people are more likely to experience period pain. Risk factors include people who:<\/p>\n<ul>\n<li>are younger than 30 years of age<\/li>\n<li>bleed heavily during their periods<\/li>\n<li>have irregular bleeding<\/li>\n<li>have a family history of period pain<\/li>\n<li>smoke<\/li>\n<li>started puberty early (age 11 or earlier)<\/li>\n<\/ul>\n<h2 id=\"when-to-get-care\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"When to get care\">When should you see a doctor?<\/h2>\n<p>Although period cramps are very common, severe pain isn\u2019t normal. You\u2019ll want to make an appointment to see a doctor if:<\/p>\n<ul>\n<li>your period cramps are so painful that you can\u2019t go about your daily activities<\/li>\n<li>you started having severe menstrual cramps at or after age 25<\/li>\n<\/ul>\n<p>Extreme pain before or during your period can be a sign of a more serious health condition that needs treatment, such as:<\/p>\n<ul>\n<li>endometriosis<\/li>\n<li>pelvic inflammatory disease (PID)<\/li>\n<li>sexually transmitted infections (STIs)<\/li>\n<li>uterine fibroids<\/li>\n<li>adenomyosis<\/li>\n<li>cervical stenosis<\/li>\n<\/ul>\n<h2 id=\"bottom-line\" class=\"wp-block-healthline-tabbed-heading\" data-toc-label=\"Bottom line\">The bottom line<\/h2>\n<p>Period cramps are very common, but there are times when they can interfere with your day-to-day life. Fortunately, there are steps you can take to ease the pain and discomfort caused by these pesky cramps.<\/p>\n<p>If, however, the pain doesn\u2019t go away after a couple of days, or is so extreme that you have difficulty functioning, be sure to follow up with your doctor.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cramps affect many people before and during their period. While some people only experience mild cramps, others aren\u2019t quite as lucky. In some cases, the pain from period cramps can be extreme and make a serious dent in your daily life. If period pain is cramping your style every month, there are steps you can [&hellip;]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[408,530,461],"featured_image_src":"https:\/\/d3toagd7ypryjs.cloudfront.net\/blog\/wp-includes\/images\/media\/default.png","acf":{"post_type":"post","post_subtitle":"","header":"","footer":"6 minute read","card_title":"Read: 10 Remedies for period cramps","mobile_content":{"mobile_story_label":"","mobile_post_title":"","mobile_carousel_image":"","mobile_hero_image":"","mobile_content_body":""},"post_hero_image":{"ID":11182,"id":11182,"title":"Period_Cramp_Getting_You_Down_Try_These_10_Remedies","filename":"Period_Cramp_Getting_You_Down_Try_These_10_Remedies.jpg","filesize":69284,"url":"https:\/\/d3toagd7ypryjs.cloudfront.net\/blog\/wp-content\/uploads\/2020\/04\/Period_Cramp_Getting_You_Down_Try_These_10_Remedies.jpg","link":"https:\/\/my.castlighthealth.com\/blog\/period-cramps-getting-you-down-try-these-10-remedies\/period_cramp_getting_you_down_try_these_10_remedies\/","alt":"woman with period cramps","author":"31","description":"","caption":"","name":"period_cramp_getting_you_down_try_these_10_remedies","status":"inherit","uploaded_to":10244,"date":"2020-05-12 17:45:00","modified":"2020-05-12 17:45:07","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/my.castlighthealth.com\/blog\/wp-includes\/images\/media\/default.png","width":961,"height":400,"sizes":{"thumbnail":"https:\/\/d3toagd7ypryjs.cloudfront.net\/blog\/wp-content\/uploads\/2020\/04\/Period_Cramp_Getting_You_Down_Try_These_10_Remedies.jpg","thumbnail-width":150,"thumbnail-height":62,"medium":"https:\/\/d3toagd7ypryjs.cloudfront.net\/blog\/wp-content\/uploads\/2020\/04\/Period_Cramp_Getting_You_Down_Try_These_10_Remedies.jpg","medium-width":300,"medium-height":125,"medium_large":"https:\/\/d3toagd7ypryjs.cloudfront.net\/blog\/wp-content\/uploads\/2020\/04\/Period_Cramp_Getting_You_Down_Try_These_10_Remedies.jpg","medium_large-width":640,"medium_large-height":266,"large":"https:\/\/d3toagd7ypryjs.cloudfront.net\/blog\/wp-content\/uploads\/2020\/04\/Period_Cramp_Getting_You_Down_Try_These_10_Remedies.jpg","large-width":640,"large-height":266,"1536x1536":"https:\/\/my.castlighthealth.com\/blog\/wp-content\/uploads\/2020\/04\/Period_Cramp_Getting_You_Down_Try_These_10_Remedies.jpg","1536x1536-width":961,"1536x1536-height":400,"2048x2048":"https:\/\/my.castlighthealth.com\/blog\/wp-content\/uploads\/2020\/04\/Period_Cramp_Getting_You_Down_Try_These_10_Remedies.jpg","2048x2048-width":961,"2048x2048-height":400}},"post_cta_status":"false","post_conclusion_status":"false","post_co_branding_status":"false"},"_links":{"self":[{"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/posts\/10244"}],"collection":[{"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/comments?post=10244"}],"version-history":[{"count":0,"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/posts\/10244\/revisions"}],"wp:attachment":[{"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/media?parent=10244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/categories?post=10244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/my.castlighthealth.com\/blog\/wp-json\/wp\/v2\/tags?post=10244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}