Period Self-Care Kit: 5 Best Menstrual Cramp Relief Ideas

“Pain is inevitable. Suffering is optional.” – Buddha

Pain in any form is hard to endure. It disrupts the usual symphony of our lives and robs us of our precious peace. Unfortunately, we cannot always prevent the pain, but we can still learn to tackle it and live comfortably. 

Menstruation (commonly addressed as periods) has been integral to womanhood. Women can suffer from period pains right from their teenage years to menopause. Data says around 80% of women suffer from painful periods at some point in their lifetime. 5% to 10% of women go through intense menstrual cramps. And along with the pain come fatigue and irritability. 

In short, periods = pain + discomfort. 

Truly, periods are inevitable for us women, but there are ways to get relief from the pain and discomfort.  

In this blog, I will cover the 5 best menstrual cramp relief ideas.

Warmth is the key  

This idea is my personal favorite. It is super effective, simple, and affordable. You can implement this idea right at home. Here is how it works: You can heat some water and pour it into a bottle. You can then place the bottle against your lower abdomen. This remedy relieves menstrual cramps by relaxing the muscles in and around the uterine region and increasing blood circulation. A warm bath can make you feel comfortable and fresh by soaking up the pain. Sitting in a hot water bath for 15 minutes or more can relieve you.

Out of all heating techniques, using heating patches is one of the best menstrual cramp relief ideas. In fact,  studies show that heating patches are more effective in relieving menstrual cramps than pain medicines. All you have to do is wrap them around your abdomen.  

Unleash the Power of Essential Oils 

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An abdominal massage with essential oils can work like a charm when it comes to period pains. Here is a list of the essential oils that are most effective in relieving pain. 

  • Lavender
  • Sage
  • Rose
  • Marjoram 
  • Cinnamon
  • Clove  

You can also use a blend of some selected essential oils and massage a few drops of the mixture onto your abdomen using a circular motion. The blends of the following essential oils work the best. 

  • Cinnamon
  • Clove
  • Rose
  • Lavender

It is best if you mix the blended essential oils with a base oil like coconut, avocado, 

extra virgin olive, or almond to get maximum relief from pain. This is one of the easiest and best menstrual cramp relief methods that anyone can apply. 

Bonus tip 1!: Experts advise you to massage the oil mixture onto your abdomen once per day for at least 7 days before the start of your menstruation. 

Bonus tip 2!: Apply the oil blend in small quantities to a small area of your skin first to ensure that you are not allergic to it. 

Say Yes to Yoga 

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Yoga can work wonders when it comes to relieving menstrual pains. Aerobic exercises and yoga are effective in easing the pain in regions (like the belly, pelvis, hips, and lower back) that experience menstrual cramps. Exercise stimulates the release of pain-relieving chemicals (endorphins), which reduce the intensity of menstrual cramps.  Yoga is also a good way to reduce the emotional symptoms of PMS. 

“But which yoga pose is the most effective?”, you might be thinking. 

Well, here is a list of 5 exercises that can be effective. 

  • Adapted Child’s Pose 
  • Cat-Cow
  • Reclining Twist 
  • Pigeon Pose 
  • Corpse Pose

You can read in more detail about each of these poses from this blog:

Sip that Tea

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This might come as a surprise, but one of the best menstrual cramp relief ideas is drinking a cup of warm tea. Researchers have found that herbal teas have helped women alleviate their menstrual cramps. The best part about this option is that it is a natural remedy and can be easily implemented. Herbs are rich in anti-spasmodic compounds and can alleviate the pain from muscular contractions during menstruation.  

Here are five types of teas that are specifically useful when it comes to relieving period pains.

Keep an Eye on Your Diet 

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Watching what you eat not only keeps you healthy but can also save you from painful menstruation. While some foods help reduce the period pain some others can intensify it further.  

Here are some foods that can help you enjoy comfortable periods.

  • Berries
  • Fatty Fish 
  • Avocado
  • Extra Virgin Olive Oil 

To add to the list, you must drink enough water. Staying hydrated helps you ease your way through menstruation. You should drink at least 8-ounce glasses of water daily to prevent dehydration.   

Let’s look at some of the foods you should avoid to ensure a comfortable period. 

  • Salty foods
  • Caffeine
  • Alcohol 
  • Fatty Foods

Maintaining a period-friendly diet is one of the best menstrual cramp relief ideas that you can implement right from your home with almost little to no effort.

In this blog, I have tried to cover some proven menstrual pain relief ideas. You can implement these ideas and find out which one works for you the best. That said, it is always better to consult with your physician and check if these ideas are safe for you to implement.  Additionally, if you go through severe menstrual pain, you must get some medical help. 

I wish everyone a comfortable and pain-free menstruation!

Jagyasheni Sengupta
Jagyasheni Sengupta

If you are an introvert like me, then you are no stranger to the struggles of expressing yourself in a room full of people. The urge to make myself heard got me writing. Hello everyone! I am Jagyasheni. I write stories, blogs, and articles and draw pictures for a living. Throw me some words, and I will weave them into something beautiful.

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