Why menstrual cramps happen?

It’s common to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating.

During your period, the muscles of your womb contract and relax to help shed built-up lining. Sometimes you’ll experience cramps, which means your muscles are at work. Some people may also experience:

• nausea
• vomiting
• headaches
• diarrhea

Doctors are not sure why some people who menstruate experience painful symptoms and others don’t. Some factors associated with more intense pain include:

• having a heavy menstrual flow
• having your first child
• being under the age of 20 or just starting your period
• having an overproduction of or sensitivity to prostaglandins, a type of compound in the body that influences your womb

Other factors include:

• growths in your uterus
• endometriosis (abnormal uterine tissue growth)
• use of birth control

For mild to temporary cramps, some home remedies can help provide relief:

1. Taking over-the-counter (OTC) medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) are the primary over-the-counter (OTC) form of pain relief recommended for menstrual pain and heavy menstrual bleeding. NSAIDs include ibuprofen (Advil) and naproxen (Aleve).
These drugs help lower your body’s production of prostaglandin. NSAIDs are not as effective as oral contraception at lowering prostaglandin, but they can help reduce pain.

2. Applying heat

Applying heat to your abdomen and lower back may relieve pain. A 2018 review of studies found that heat therapy (usually a heat patch or pack) was as effective at treating menstrual pain as NSAIDS. It also may cause fewer side effects. However, the authors noted that more research is needed.
If you don’t have a hot-water bottle or heating pad, take a warm bath or use a hot towel. Or, you can make your own heating pad:

• Cut and sew together two pieces of fabric, leaving a hole at the top.
• Fill with uncooked rice and sew up the hole.
• Microwave for a few minutes to the desired temperature. Don’t overheat!
• Let cool, if necessary. Or, wrap your homemade pad in a towel to reduce heat transfer. Reuse as necessary.

3. Massaging with essential oils

Massage therapy for about 20 minutes can help.
Massage therapy for menstruation involves pressing specific points while the therapist’s hands move around your abdomen, side, and back.
Adding essential oils for an aromatherapy style of massage may have additional benefits.
A 2018 review of studies found that massage therapy and aromatherapy can reduce menstrual pain. Some essential oils that may help include:

• lavender
• peppermint
• rose
• fennel

You can buy a scented massage oil with similar ingredients or make your own.
You should always dilute your essential oil with a carrier oil. Examples include vegetable or nut oils, such as grapeseed or sweet almond oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.

4. Avoiding certain foods

During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:

• fatty foods
• alcohol
• carbonated beverages
• caffeine
• salty foods

Reducing or cutting out these foods can help alleviate cramps and decrease tension. Try soothing (caffeine-free) ginger or mint teas or hot water flavoured with lemon instead. If you need a sugar fix, snack on fruits such as strawberries or raspberries.

5. Adding herbs to your diet

These herbal remedies contain anti-inflammatory and antispasmodic compounds that can reduce the muscle contractions and swelling associated with menstrual pain.

• Chamomile Tea

Sip two cups of tea per day a week before your period. You may benefit more if you drink it every month.
A 2012 review of studies reports chamomile tea increases urinary levels of glycine, which helps relieve muscle spasms. Glycine also acts as a nerve relaxant.

• Cinnamon

Take 2 teaspoons of cinnamon during the first three days of your period. In 2015, women who took cinnamon in a study reported less bleeding, pain, nausea, and vomiting compared to the placebo group.

• Ginger

Try grating a small piece of ginger into hot water for a warm cramp-relieving drink. One study of university students found that 250 mg of ginger powder four times a day for three days helped with pain relief. It also concluded ginger was as effective as ibuprofen.

• Chasteberry 

Chasteberry Tea, gummies and capsules are often prescribed for menstrual cycle irregularities, period-related breast pain and premenstrual syndrome (PMS) in Germany. One study consisting of 170 women found that consuming chasteberry consistently helps reduce premenstrual syndrome such as breast pain, headaches and mood swings. 

Diet and exercise can also help in the long run. Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way towards preventing menstrual pain. A 2016 study of 250 women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress.

Diet

Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants.

Give these foods a try:

• Papaya is rich in vitamins.
• Brown rice contains vitamin B6, which may reduce bloating.
• Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
• Olive oil and broccoli contain vitamin E.
• Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
• Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.

Exercise

The idea of exercising immediately before or during your period may not appeal to you, but exercise releases endorphins.

Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication. Moderate activity such as walking can be beneficial during your period in place of more strenuous activity.

You should contact your doctor if you have severe pain and very heavy bleeding. See a doctor if:

• the pain consistently prevents you from doing day-to-day activities
• the pain worsens or bleeding gets heavier over time
• you’re over 25 and severe cramps are a new development
• OTC medication doesn’t work
• For severe cases, the best way to get treatment is for a doctor to diagnose the cause of your menstrual pain.