How to relieve menstrual cramps naturally
Menstrual cramps are linked to contractions of the uterus during menstruation. Simple habits such as warmth, diet, magnesium and movement can help reduce the pain naturally.
How to relieve menstrual cramps naturally
Menstrual cramps are caused by contractions of the uterus, which allow the uterine lining to evacuate during menstruation. These contractions are triggered by substances called prostaglandins, which can cause pain, tension in the lower abdomen, back pain, fatigue and sometimes nausea.
Some simple habits can really help to reduce these pains naturally.
Warmth: the most effective gesture
Heat is one of the most effective ways of relieving cramps, as it relaxes the muscles of the uterus and improves blood circulation in the pelvic area.
You can use :
- a hot-water bottle
- a heating pad
- a hot bath
- a hot shower
- a heating patch
Heat relaxes muscles, reduces pain and eases spasms.
Ginger: a natural anti-inflammatory
Ginger is known for its anti-inflammatory and antispasmodic properties. It can help reduce menstrual pain and inflammation.
You can use it :
- as an infusion
- grated into dishes
- in hot water with lemon
- as a dietary supplement
Ginger can be taken a few days before and during menstruation.
Magnesium
Magnesium helps relax muscles and the nervous system. It can reduce :
- cramps
- stress
- irritability
- fatigue
- cravings
- headaches
Found in :
- dark chocolate
- almonds
- walnuts
- seeds
- banana
- lentils
- spinach
- oat flakes
Move even a little
Even if you feel tired, movement often helps to reduce pain. Sport improves blood circulation and releases pain-reducing endorphins.
Recommended activities :
- walking
- yoga
- stretching
- pilates
- gentle cycling
Massaging the lower abdomen
Massaging the lower abdomen can help relax muscles and reduce cramps.
You can massage with :
- olive oil
- almond oil
- castor oil
- essential oils (lavender, for example)
Slowly massage the lower abdomen in a circle.
Drink enough
Dehydration can increase cramps and water retention.
Drinking enough helps circulation, digestion and reduces bloating.
Recommended drinks :
- water
- herbal teas
- ginger infusion
- mint infusion
- chamomile infusion
Foods that can help during menstruation
Certain foods can help reduce inflammation and cramps:
- salmon
- sardines
- chia seeds
- flax seeds
- walnuts
- greens
- lentils
- quinoa
- banana
- dark chocolate
- ginger
- turmeric
- olive oil
Avoid during this period
Certain foods can increase inflammation and pain:
- alcohol
- excessive coffee
- sugar
- ultra-processed foods
- fried foods
- very salty dishes
- sodas
To sum up
To reduce menstrual cramps, the most effective things are often :
- heat
- ginger
- magnesium
- hydration
- movement
- massage
- anti-inflammatory diet
- sleep
- stress reduction
Daily habits often have the greatest impact on menstrual pain.