We can’t speak of menstrual health without reminding you about your menstrual cycle, can we?
A menstrual cycle simply starts from the first day of your period to the first day of your next period. Menstruation happens when the uterus contracts to squeeze the lining away from the uterine wall and it exits the body in the form of blood through the vagina. Many women do not look forward to their menstruation due to the many discomforts they experience, particularly cramps. At the same time, they get worried when their periods are suddenly irregular.
If you are in this situation, do not fret. You are not alone and there is always a solution. You can go to the hospital for a checkup and treatment but there are some natural remedies you can try from home. Therefore, here are useful tips to follow if you want to ease cramps and balance your cycle naturally.
Natural remedies to ease cramps
Menstrual pain can occur in your lower abdomen. Some people experience theirs in the lower back, groin, or upper thighs. The pain is usually severe in the beginning of your period and tends to reduce in the following days. However, do the following to ease menstrual pain:
1. Apply heat to your abdomen
Place a hot water bottle or heating pad against your abdomen to relax your muscles and relieve cramps. Applying heat can help the uterine muscle and those around it relax and give you the relief that you need. Do the same for your back, if you have back pain and other parts of the body where you feel pain.
2. Try some gentle exercises
Exercise might be the last thing on your mind when you are in pain but it actually helps. Go for gentle exercises, the types that make you relax instead of straining your muscles. Yoga, taking a walk and stretching may work in releasing the endorphins. Endorphins are known as “feel-good” brain chemicals due to their ability to function as natural pain and stress relievers.
3. Eat a healthy diet
Having your period can lead you to experience some cravings, particularly sugary foods. But they have been found to escalate menstrual pain and bleeding. So, be mindful of what you eat when you are menstruating. Focus your diet on foods that are rich in omega-3 fatty acids, fruits, vegetables, nuts, lean proteins and whole grains.
In addition, ensure you stay hydrated as dehydration is one of the major causes of muscle cramps. Try herbal teas which are known to be warm and soothing. They also have nutritional benefits.
4. Massage your abdomen with essential oils
Self-massage over the abdomen to relax the pelvic muscles and alleviate cramping. You can use massage oil, body lotion, or coconut oil, and olive oil. You can also use other essential oils like lavender oil, rose oil, ginger oil and peppermint to massage over your abdomen. They are not just pain relievers, they can also provide some nutritional values for your skin.
5. Try ginger
Ginger has many nutritional benefits. They include relieving menstrual pain. A study found that 750 to 2,000 mg of ginger powder during the first 3 or 4 days of your period is an effective treatment for painful periods. Another 2014 research, found that taking ginger for 7 days before a period relieved mood, physical, and behavioral symptoms of premenstrual syndrome (PMS).
If none of those natural remedies work, try over-the-counter medications such as aspirins and ibuprofin to relieve the pain. They can relieve inflammation, pain, and menstrual cramps. Follow the right dosage directions on the bottle or if possible see a doctor for accurate prescriptions.
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How to balance your menstrual cycle
A regular period usually comes every 24 to 38 days. However, it is considered irregular if the time between periods keeps changing, making it come earlier or later than normal. If you are experiencing irregular periods, try the following natural remedies:
De-stress yourself
Stress can cause your period to cease or come earlier than normal. Avoid stressful situations and if you cannot, try other activities that can limit their impact in your body.
Meditate
Speaking of other activities, meditation has been found to reduce stress and may make periods more regular. To try meditation, find a quiet place to stay, sit up straight, with arms relaxed and hands on knees, breathe in and out, focus on the sound of your breath, listen to other sounds around your environment and just let yourself feel your thoughts and let go.
Practice yoga
A 2013 study found that a daily yoga practice helped to balance hormones linked with irregular periods. Yoga not only reduces stress and relieves painful periods, it can help improve your daily well-being or quality of life. If you are new to yoga, you can watch online videos from licensed yoga practitioners and practice what you have watched.
Manage your weight
Irregular periods can be caused by too much weight gain and extreme weight loss. An underweight woman can have their period completely ceased because the body fat is not sufficient enough to produce the hormones of the menstrual cycle. In that case, all she needs to do is to gain some weight and manage it and she is good to go.
On the other hand, a woman struggling with obesity can have irregular periods and will definitely need to lose and maintain a healthy weight to see a positive result.
Try vitamin D
Vitamin D is essential for healthy bones because it aids calcium absorption in the gut. It may also help regulate ovulation. A 2015 study linked irregular periods to low levels of vitamin D. In Nigeria, you do not have to worry about getting Vitamin D because the early morning sun can give the sufficient dosage. So, ensure you find yourself enjoying the sunshine in the morning as opposed to locking yourself indoors.
You can also find vitamin D in your diet such as fatty fish like tuna and salmon. Taking Vitamin D supplements can help your intake and reduce the chances of irregular periods.
Finally, some people believe that eating pineapple may help regulate periods. This is because a pineapple contains an enzyme called bromelain which may reduce inflammation. Inflammation is a known cause of an irregular period. However, there is little or no research to prove that pineapples can regulate periods. So more research need to be undertaken to determine if they are effective treatments for irregular periods.
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