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13th June 2024

How to help relieve period pain at home

Dr Claire Phipps, GP and Advanced Menopause Specialist at London Gynaecology, spoke to GoodToKnow about several strategies designed to provide relief and soothe menstrual pain during your period.

Period cramps can be debilitating, but there are several effective home remedies to alleviate the discomfort. Here are some doctor-recommended strategies to help you feel better:

1. Apply Heat

Using a hot water bottle or a heating pad on your lower abdomen can significantly reduce menstrual pain. A warm bath can also provide soothing relief.

2. Stay Active

Engaging in regular exercise helps to reduce cramps. Activities like yoga and Pilates are particularly beneficial for gentle stretching and muscle relaxation.

3. Massage

Gently massaging your abdomen can ease muscle tension and reduce pain. Use essential oils like lavender or peppermint for added relief.

4. Watch Your Diet

Certain dietary adjustments can make a difference. Avoid sugar and dairy, which can exacerbate inflammation. Instead, focus on anti-inflammatory foods like berries, nuts, and leafy greens.

5. Hydrate and Sleep Well

Drinking plenty of water helps reduce bloating, which can make cramps worse. Ensure you get adequate sleep to help your body manage pain more effectively.

6. Increase Magnesium Intake

Magnesium-rich foods such as bananas, almonds, and spinach can help relax muscles and reduce cramping.

7. Try a TENs Machine

A Transcutaneous Electrical Nerve Stimulation (TENs) machine can provide pain relief by sending mild electrical pulses through the skin.

Incorporating these strategies into your routine can help manage and alleviate period cramps, making your menstrual cycle more bearable.

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