How to reduce menstrual cramps

Menstrual cramps can be quite painful and for many women even call for a day in bed.

While popping pills may seem to sort you out, it is definitely not treating the cause and isn’t

the eventual solution.

Here are few things you can do to ease the cramps:

1. Include Calcium rich foods - Calcium is known to ease out cramps and painful periods.

Foods like green leafy vegetables, Ragi (Nachni), nuts, seeds, soybean, chickpea are a good

source of calcium. If good alone doesn’t help, take a 1000mg calcium citrate supplement

regularly for at least 3 months.

2. Herbal teas to the rescue - Certain types of herbal tea have anti-inflammatory properties

and antispasmodic compounds that can reduce the muscle spasms in the uterus that cause

cramping. Drinking chamomile, fennel or ginger tea is an easy, natural way to relieve

menstrual cramps. Start having these a week before you are expecting your period.

3. Include foods rich in potassium - Potassium helps relax muscles and reduce spasms. Foods like banana, avocado, sweet potato, potatoes, watermelon, apricots, coconut water are naturally high in potassium and a regular intake can lower the chances of muscle cramps.

4. Exercise for muscle relaxation and endorphins - If you’re in pain, exercise might be the

last thing on your mind. But even gentle exercise releases endorphins that make you feel

happy, reduce pain and relax your muscles. Fifteen minutes of yoga, light stretching or

walking might be all you need to ease out cramps. But most importantly, a regular exercise

routine will help prevent cramps in the first place! 

5. Skip the caffeine - Caffeine causes your blood vessels to narrow. This can constrict your

uterus, making cramps more painful. If you need your coffee fix, switch to decaf during your

period. If you rely on caffeine to beat the afternoon slump, drink some lemon water, eat a

snack high in protein or take a quick 10-minute walk to boost your energy.

Take away:

Do keep in mind that any lifestyle change requires planning and consistency. So make sure

to implement any change with regards to your eating habits you stock up on your groceries

and schedule time in for all other activities like exercising, relaxation etc. And the key really

is consistency so keep at it!