How to Relieve Menstrual Cramps

Cramps are caused by the contraction of the uterus during menstruation and vary in intensity from mild to debilitating.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Calcium Supplement
• Cramp Bark
• Magnesium Supplement
• Vitamin B

1. Reduce your consumption of salt, sugar and caffeine during the week before your period to prevent cramps or reduce their severity.
2. Increase your intake of calcium-rich foods such as milk, yogurt or leafy green vegetables.
3. Keep in mind that a high-potency B-complex vitamin may help if you're susceptible to menstrual cramps. Vitamin B 6 is especially important, but don't take more than 100mg per day.
4. Apply heat to your muscles when cramps occur. Take a hot bath or place a hot water bottle on your abdomen or lower back.
5. Get moving. Sitting or lying around may actually make you feel worse. Swimming and walking are good activities because they are gentle and not too stressful. Certain stretches and yoga positions will also help to relieve the pain.
6. Avoid standing for long periods if you have pain in your lower back.
7. Massage your lower back to relieve tension and pain.
8. Take ibuprofen or naproxen to help relieve cramps.
9. Take a break, breathe deeply and listen to soothing music.

Tips & Warnings

• If you are interested in using herbs and other natural remedies, consult a naturopath or a doctor who practices natural medicine.
• If you are in extreme pain, have an unusually heavy flow or notice big blood clots, or if you also have other symptoms such as vomiting and fainting, consult a doctor.