Menstruation is a normal part of healthy women's lives, but it can cause discomfort in the form of cramps, bloating, fatigue and stress. While some women need medical care and prescription drugs to ease pain and other menstrual symptoms, many women can use home relief methods to eliminate discomfort and stress.
Cramps
Menstrual cramps are caused by prostaglandins, which are local hormones that cause the uterus to contract and expel blood and tissue. Physicians from the University of Maryland Medical Center recommend heat therapy for reducing the severity and length of cramps. Heat therapy can be applied in the form of a hot water bottle or heating pad placed on the pelvis or lower back. Soaking in a bath of warm water can also ease pain. Aromatherapy has also been shown to ease menstrual cramps. The University of Maryland Medical Center cites a small research study from 2006 that showed sage, lavender and rose oils to be effective in easing pain and discomfort.
Bloating
Bloating often occurs during menstruation because of water retention or constipation. There are a number of home remedies that can be used to reduce or eliminate bloating. Physicians from the University of Maryland Medical Center recommend exercising to sweat out the excess fluid of water retention. Avoid sodium-rich foods, since sodium can contribute to water retention and bloating. Avoid constipation by eating a diet that is high in fiber and drinking plenty of water.
Fatigue
During a normal menstrual period, only a few tablespoons of blood are actually expelled from the body. However, women with heavy menstrual periods may bleed more heavily and become anemic. According to health professionals from Rutgers University, losing too much blood can cause an iron deficiency. This leads to a low level of red blood cells in the body. This is known as iron-deficiency anemia. Anemia can cause fatigue and make it difficult to complete daily activities. Avoid anemia by eating iron-rich foods such as red meat, nuts, dried fruit, seeds, dark green vegetables and fortified cereals.
Stress
Menstrual periods that are heavy, painful or irregular can be a source of added stress for women. Eliminating stress can help women to better cope with cramps, bloating and fatigue. Doctors from the University of Maryland Medical Center recommend exercise as a stress reliever for menstruating women. According to these physicians, female athletes in one study were less than half as likely to suffer from painful menstruation as study participants who were physically inactive. Dr. Susan Lark, author of the "Menstrual Cramps Self Help Book," recommends yoga and stretching exercises that will reduce tension and improve muscle strength.
Member Comments