period cramps что это
How to Get Rid of Period Cramps
This article was co-authored by Aimee Eyvazzadeh, MD, MA and by wikiHow staff writer, Jennifer Mueller, JD. Aimee Eyvazzadeh is a Fertility Specialist and the Founder of The Egg Whisperer Show, a fertility care program focusing on fertility education based in the San Francisco Bay Area. Her work has been featured in magazines such as People, Forbes, and Marie Claire, and she has been featured on the Today Show, Good Morning America, and CNN. She earned an MD from the University of California, Los Angeles in 2001, completed an OB/GYN residency at Harvard Medical School in 2005, and finished a fellowship in Reproductive Endocrinology and Infertility at University of Michigan, where she also completed an MPH.
There are 13 references cited in this article, which can be found at the bottom of the page.
wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 121 testimonials and 100% of readers who voted found it helpful, earning it our reader-approved status.
This article has been viewed 3,526,859 times.
That time of the month is never any fun, especially if it comes with painful and debilitating cramps. Fortunately, there are many different things you can try to relieve cramping. And while there’s probably nothing you can do to prevent menstrual cramps, you can keep them from being as intense. [1] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Here are 13 effective ways to get rid of period cramps.
Period cramps 101: Why menstrual cramps happen, and how to relieve them
Here’s what the research says about menstrual pain.
Top things to know
Menstrual cramps are most likely caused by an excess of prostaglandins—compounds that are released from the uterine lining as it prepares to be shed. They are a necessary part of the process, but in excess, they cause pain.
Take the edge off with a heat compress and a common anti-inflammatory pain medication, like ibuprofen
For prevention, consider a magnesium supplement. This mineral may be effective in lessening menstrual pain over time, and reducing the need for pain medication.
You’re probably familiar with period cramps: uterine cramps around the time of your period, which are typically felt in the abdomen, back, or thighs. You might also experience pain in the middle of your cycle during ovulation.
Menstrual cramps are very common: In Clue, about 3 in 4 people report experiencing cramps just before or during their period.
Most people first notice menstrual cramps about 6 months to a year after getting their first period (1). At first, they may come and go, and then happen in all or most cycles (as ovulation happens more frequently).
People typically feel their cramps just before or at the time when bleeding begins each cycle. They usually last about one to three days. They may start strong and feel better as the hours pass, or come and go more randomly. Cramps can be barely noticeable, or quite painful or severe (2). 1 in 10 people experience pain levels that can affect their daily activities for 1-3 days each cycle. Moderate to intense pain is more common 2 to 3 years after your first period ( menarche) and usually gets better after age 20, or after pregnancy and birth (2).
Menstrual cramps that are severe are usually associated with medical conditions like endometriosis or adenomyosis. Female pain is often overlooked and/or under-treated in comparison to male pain presentation (3). It’s common for a young person suffering from severe menstrual pain not to talk about it with their doctor (4). When it comes to menstrual cramps, it’s important to advocate for yourself and communicate your pain levels to a healthcare provider. Keeping track of your pain with an app, like Clue, can be helpful.
Download Clue to track your menstrual pain.
Getting familiar with the basics of menstrual cycle-related pain can help you understand if your pain might be something to talk to your healthcare provider about.
So what exactly causes, and relieves, cramps?
What causes period cramps?
Menstrual cramps are most likely caused by an excess of prostaglandins—hormone-like compounds that are released from the uterine lining (the endometrium) as it prepares to be shed. Prostaglandins help the uterus contract and relax, so that the endometrium can detach and flow out of your body. They are a necessary part of the process, but in excess, they cause pain if the uterus contracts strongly, blood flow is reduced, and the supply of oxygen to the uterus muscle tissue decreases, causing pain (5).
For most people with period cramps, it’s still unknown what predisposes them, and not others, to painful menstruation. Inflammation may play a role. The production of prostaglandins is related to inflammation, and inflamed tissue tends to produce more prostaglandins (6). People who experience more menstrual pain have also been shown to have higher levels of inflammatory markers in the blood, even after adjustment for factors related to chronic inflammation, like BMI, smoking, and alcohol consumption (7). Inflammation has also been linked to the worsening of other premenstrual symptoms, including mood changes.
People are more likely to have painful periods if they have heavy or long period bleeding, if they started menstruating early in life, or if their periods are irregular (8, 9). Other factors that have been associated with painful periods include smoking, being thin, being younger than 30, having a pelvic infection, and being sterilized (8).
Research done by Clue with Oxford University also found that Clue users with undiagnosed sexually transmitted infections (STIs) were more likely to experience certain premenstrual symptoms, including cramps, than those without STIs (10). В
How do I relieve my period cramps?
If your periods are heavy, irregular, or extremely painful, trying to find and treat the cause of your irregularities may be important for your health. Other approaches to relieving cramps, like hormonal birth control, act by preventing the building and shedding of the endometrium.
All methods of cramp relief do at least one of the following:
Limit prostaglandin production
Increase uterine blood flow, or
Treat an underlying condition, like endometriosis
Methods you might try include:
Transcutaneous Nerve Stimulation (TENS)
Medication for period cramps
Anti-inflammatory painkillers are an effective way to get relief from period pain (11). NSAIDs (non-steroidal anti-inflammatory drugs), like ibuprofen, inhibit the production of prostaglandins and inflammation. Other types of over-the counter painkillers may reduce pain, but tend to be less effective for treating menstrual cramps (12). NSAIDs are also used in reducing heavy bleeding (13).
Some people may choose to use hormonal contraceptives, such as the pill or the hormonal IUD, to relieve and prevent menstrual cramps. The synthetic hormones in these methods block ovulation, and/or prevent the typical growth and shedding of the uterine wall. This reduces or eliminates the associated build-up of prostaglandins, muscle contractions and cramps (14).
Heat for period cramps
Your grandmother’s hot water bottle is nothing to scoff at—heat is a low-fi, but tried and true method of relieving pain from menstrual cramps, and it’s cheap and has no side effects. Heat has been shown to be as effective as NSAIDs and aspirin for menstrual cramp pain (15-17).
If you want to copy the regime of one of the studies on heat and cramp relief, try using a “continuous low-level topical heat therapy” from a heated patch, pad, or water bottle.
Transcutaneous nerve stimulation and period cramps
Transcutaneous nerve stimulation (TENS) is an approved treatment for menstrual cramps. It uses a small machine to deliver low-voltage electrical current to the skin, possibly raising a user’s pain threshold and stimulating the release of the body’s natural endorphins (5).
TENS can also be combined with other methods, like heat and medication.
Diet for period cramps
As more is learned on the relationship between inflammation and period cramps, we may see recommendations for cramp-prevention diets. So far though, the data on this is limited but promising, and there are no formal clinical recommendations.
One clinical trial of 33 women with menstrual pain found that women had less menstrual pain when they followed a low fat-vegetarian diet than when they were taking a placebo dietary supplement pill (18).
A survey of 127 students found that those who reported consuming 3-4 servings of dairy had less menstrual pain than those consumed no dairy at all. This is possibly due to the intake of calcium, and maybe also vitamin D, but more research is needed—a trial on vitamin D found that very high doses were required to make a difference, which some (but not all) practitioners would consider unsafe (19-21).
Deficiency in magnesium, which is associated with anxiety and stress, has also been linked to more intense menstrual cramps (22).
Supplements for period cramps
The evidence for supplements to treat menstrual cramps isn’t well established, but you may find something that works for you if you’re open to experimenting. Check with a nutritionally-trained practitioner before taking a supplement—like any medicine, they can have side effects and interfere with levels of other nutrients in the body. Here are the top-evidenced supplements for period pain:
Ginger, it seems, may be as effective as common painkillers. Two systematic reviews of ginger for menstrual pain found that the root was likely more effective than a placebo for reducing pain (23,24). Clinical trials of more than 100 students with moderate to severe period pain found that pain was similarly reduced in students taking ginger, as students taking the NSAIDs Ibuprofen or mefenamic acid (25,26). One ginger group took 250mg capsules of zintoma ginger extract, from the start of their periods, and then every 6 hours, until their pain was relieved. The other took 1000mg of “ginger rhizome powder” daily (divided over 4X per day) for the first three days of their period. В
Magnesium (and magnesium deficiency) may play an important role for some people in dysmenorrhea (27). A systematic review that included three studies on magnesium found that it was effective in lessening menstrual pain better than a placebo and may be helpful in limiting the need for pain medication (28). Magnesium carries few side effects, but can cause loose stools, so you may need to ease into it. The three studies used different doses of magnesium, so you may want to talk to a practitioner to get a recommendation—our collaborator Lara Briden recommends starting with 300mg taken daily.
Zinc supplementation may be effective for a similar reason as magnesium, but more research is needed (29-32). In a randomized control trial of 120 women, the duration and severity of period cramps was significantly improved in those taking zinc, compared to those taking a placebo (32).
Vitamin B1 has been shown to be effective in reducing period pain. One large trial found that people taking 100 mg daily had less menstrual pain than those taking a placebo (35).
Other dietary supplements have also been researched for a possible role in easing cramps, such as vitamin E, B6, and high doses of vitamin D, as well as agnus castus, and 3+ months of fish oil (1,20,34). Results thus far are promising, or mixed.
Vitex agnus-castus and the menstrual cycle
Extract from Vitex agnus-castus, also known as the chaste tree, is a.
Stress and period cramps
Stress relief may help ease period cramps in some people. Preliminary research has found that people with high levels of stress are more than twice as likely to report having painful menstruation (35). Stress during the follicular phase (the first part of the cycle) may be more likely to lead to painful menstruation than stress in the luteal cycle (the second part of the cycle, after ovulation) (35).
Smoking and period cramps
People who smoke have an increased risk of experiencing painful menstrual cramps (36). The risk increases with time, as someone continues smoking. Second-hand smoke has also been shown to increase menstrual cramps (37).
Exercise and period cramps
Exercise can likely help in easing cramps, at least in part by increasing blood flow to the abdomen. A recent meta-analysis of 11 trials found that exercise, including aerobic exercise, stretching, and yoga, is likely to help decrease the intensity of menstrual pain, and may also shorten its duration (38). Exercise can also help in reducing stress, which can contribute to pain. If doing yoga, you might try focusing on poses that stretch and stimulate the abdomen, like the cobra, cat and fish poses (39).
Sex and period cramps
Self care and period cramps
Talking about your cramps with a parent, friend, or healthcare provider seems to bring a lot of comfort for people. Other coping strategies people use are staying in bed, watching television, and other distractions like special foods, drinks, and exercise (41). Having a trusted friend or partner give you an abdominal or back massage with a good-smelling oil (lavender, perhaps?) may also be helpful, if not just really nice (42).
What kind of menstrual pain is “normal”? When should I see a healthcare provider about my cramps?
If your cramps are bad enough that they are not eased by a typical painkiller, and if they affect your ability to work, study or do any other everyday activities, it is best to talk to a healthcare provider. You should also see your healthcare provider if your cramping is suddenly or unusually severe, or lasts more than a few days.
Severe menstrual cramps or chronic pelvic pain could be a В symptom of a health conditions like endometriosis or adenomyosis. The pain experienced by people with endometriosis is different from normal menstrual cramping. Advocating for yourself about pain can be tough, but will help you to feel heard and to get the treatment you need.
Article was originally published on March 18, 2018.
How to Relieve Cramps
What is cramping pain?
Menstrual pain — which is also known by its medical term, dysmenorrhea — is the most common cause of gynecological complaints. Studies have estimated that cramps affect anywhere from 45% to 95% of women at some point. Menstrual pain is also a common cause of school and work absenteeism, especially in women who experience severe symptoms.
There are different types of menstrual pain, and identifying its cause is an important step. Doctors usually divide menstrual pain into two categories: primary and secondary dysmenorrhea. Primary dysmenorrhea occurs when there isn’t an underlying medical condition that causes your menstrual pain. Secondary dysmenorrhea, on the other hand, is associated with at least one identifiable condition that causes pain.
Primary dysmenorrhea symptoms and characteristics include:
Why do period cramps happen?
During your menstrual cycle, your uterine lining, or endometrium, thickens in preparation for pregnancy and if there is no pregnancy, your uterus starts to contract to shed that lining and prepare for the next cycle. This is the main reason why period cramps hurt.
Throughout this process, the cells in your uterine lining release substances called prostaglandins. This increases the contraction of your uterus and decreases blood flow, this is why we get period cramps.
Women who suffer from painful menstrual cramps release more prostaglandins than women who don’t, and other dysmenorrhea causes can also be associated with higher prostaglandin levels. Prostaglandin levels are one of the main reasons why women get cramps.
When do women usually get cramps?
The moment when period cramps start usually depends on their cause. Primary dysmenorrhea tends to cause cramps that last between 8 and 72 hours, and they usually coincide with the start of your menstruation. Some women can get bad cramps before their period since the uterus is already preparing to shed its lining.
Primary dysmenorrhea can cause painful cramps during your period, and they can be accompanied by other symptoms, such as back pain and nausea. These cramps tend to start around your first menstruation, and they will usually remain constant during your period for years.
Secondary dysmenorrhea, on the other hand, causes bad cramps during your period that increase over time. This increase in pain can be accompanied by a heavier flow, pain during different times of the month, or painful intercourse. These new, worsening symptoms can be a sign that it’s time to go to the doctor.
How to stop period cramps?
Even though your period can be uncomfortable, many home remedies for menstrual cramps can help alleviate your discomfort during these days. Read on how to help period cramps.
Take over-the-counter medications
Non-steroidal anti-inflammatory drugs provide relief to many women who suffer from primary dysmenorrhea. They achieve this by lowering your production of prostaglandins, which makes them appropriate for cramps. These drugs can provide cramp relief:
Apply heat
If non-steroidal anti-inflammatory drugs are not an option for you or if you need an additional relief, apply a heating pad or a hot-water bottle to your pelvic area. Applying heat to your abdomen can help mitigate menstrual cramps and relax your muscles.
Eat healthier to reduce pain
It’s no secret that eating healthy foods and reducing your fat intake can benefit your body. However, you might not know that these dietary changes can also provide a way to relieve menstrual cramps.
Eating healthy fats and lots of vegetables can reduce inflammation throughout your body, affecting your levels of estrogen and prostaglandins and reducing menstrual pain. These foods are delicious and can help you manage inflammation and pain:
You should also make sure to drink plenty of water during the day. Being hydrated will help you reduce uncomfortable bloating and oxygenate sore muscles.
There are also foods that increase inflammation and cause bloating, worsening your cramps. These are some of the foods you should avoid during your period:
You can also try to take fish oil, magnesium, or vitamin B1 supplements; these substances have been found to significantly reduce period cramps. Remember to check with your doctor before adding any supplements to your routine.
Plants that reduce menstrual pain
Herbs have been traditionally used for menstrual pain relief, and they can help you feel better quickly. Some of the herbal teas that can help with your cramps include:
Some doctors recommend that women start taking their preferred herbal tea about a week before their expected period. Using the Flo app can help you keep track of your cycle to know when your period is coming.
Another beneficial way in which you can use herbs during your period is massaging your lower abdomen with essential oils. These essential oils can provide relief for your menstrual pain:
You should always ask your doctor for advice before using any herbal substances since some of them can interact with certain medications.
Sleep more
Not getting enough rest can increase stress levels, which will make you feel worse during the day. So, make sure you give your body plenty of rest every day, and especially during your period. Getting plenty of sleep will allow your body to recover from the discomfort, and it will help you be more relaxed throughout the day.
Get moving to relieve your symptoms
It’s no secret that your body releases endorphins while you work out. These endorphins can improve your mood, and they also help reduce pain. During your period, exercising might be the last thing you’d want to do, but it can be very beneficial.
Maintaining a healthy exercise routine can help your overall physical condition. Try activities such as walking, stretching, or yoga that still obtain benefits.
Another way in which exercise might help period cramps is by improving pelvic blood flow, helping oxygenate your tissues.
A doctor can help reduce period cramps
If home remedies don’t ease your cramps, or your symptoms are worsening or too intense, your doctor could prescribe other treatments. Consider going to the doctor if:
If your menstrual cramps are caused by an underlying disease, your doctor will most likely need to run some tests to provide an accurate diagnosis. After the cause of your discomfort has been determined, they will be the best person to help you find the best treatment for you.
Finding the right pain reliever for menstrual cramps for you might require some trial and error. While there isn’t one specific cure for cramps, these tips can help you manage your discomfort. Remember that everybody is different, and a strategy that helps one woman might not work for another.
However, you should keep in mind that extreme period cramps can be a sign of secondary dysmenorrhea, meaning that there could be an underlying condition causing your discomfort. You can use Flo to track your cycle and symptoms.
6 Foods That Help with Cramps
Do you experience intense period cramping? Cramps are not only painful but also usually associated with fatigue and interfere with your ability to move around and go through your daily routines. If regular medication isn’t enough to help ease your symptoms, you may want to try modifying your diet. What foods might help to ease period cramps and which are best to avoid during your period? Flo compiled a list of foods to eat and foods to avoid if you are experiencing severe cramping.
Reviewed by
Andrei Marhol, MD, PhD
Contents
Foods that might help with cramps
If you’re looking for the best food for period cramps, choose light, healthy fruits and vegetables that won’t be heavy in your stomach. Fruits and veggies, whole grains, legumes, nuts, and seeds can help decrease inflammation in the body and can help menstrual cramps.
The great news is the best foods for period cramps can often be found in your fridge! Top health foods on this list are common and great choices when you’re looking for what to eat when you have cramps. There are plenty of foods that might help with menstrual cramps.
If you’re looking to adjust your diet and stock up on foods that might help with cramps, here are some to try:
1. Bananas
Bananas are great for menstrual cramps.
Bananas are generally easy to find and known to be helpful for period cramps. They are rich in fiber and will help you have easy bowel movements. As a result, you may feel less bloated and experience less pain overall. Bananas also contain a lot of magnesium, which is known to reduce the severity of period cramps.
Bananas are also rich in natural sugars, so it’s best to eat them in moderation.
Take a quiz
Find out what you can do with our Health Assistant
Track my period
Get pregnant
Follow my baby’s growth
2. Lemons
Lemons are rich in vitamins, particularly vitamin C. Vitamin C helps your body absorb iron from your food into your bloodstream and tissues. Because you may be losing more red blood cells than your body can keep up with during your period, it may be helpful to have some extra vitamin C to boost iron absorption. Lemons also contain a lot of fiber, which makes them a good food for preventing muscle spasms.
3. Oranges
Oranges are known as a top food for period cramps. Oranges contain more vitamin C than lemons, and they also contain magnesium, potassium, and vitamin D. In fact, oranges have almost as much of these nutrients as milk. A couple of oranges every day may help relieve period cramps and menstrual pain.
4. Watermelon
Watermelon is light and sweet. You can easily pop it into a blender and create a delicious smoothie. In addition to that, it is mainly water. Watermelon will quickly hydrate your body and add small amounts of natural sugars into your bloodstream, which might help with cramping.
5. Broccoli
Broccoli is one of the top foods that help with menstrual cramps. The fiber and iron in broccoli help fight period cramps. These nutrients might help with all menstrual pain, particularly in your lower abdomen.
6. Kale
Among the other healthy foods that relieve cramps, kale is also a great option. Kale is a good food for period cramps for the same reason as broccoli and other greens: it is rich in calcium and magnesium. Having a calcium deficiency can increase muscle spasms and contractions.
You can saute kale or add it to a smoothie. Either way, this vegetable might help boost your immune system and ease cramping pains.
What makes food so powerful in helping relieve period cramps? Nutrients in certain foods directly affect your hormones, nerves, and muscles. They can have a relaxing effect, which can result in both a better mood and less pain.
Drinks that help with cramps
You can use food to ease muscle spasms, but beverages can be effective as well. Here are a couple of drinks that help with cramps:
1. Water
The number one drink that might help you ease period cramps is water. You lose some of the water in your body when you bleed, and your pain can become worse when your body becomes dehydrated. Drinking enough water might help your muscles relax and help you avoid bloating and gas.
2. Chamomile
Chamomile tea is a great beverage for menstrual cramps. It also has anti-inflammatory properties, which further reduce cramping pains. Chamomile tea may also help with your mood, as it has a soothing impact on the nervous system.
3. Ginger tea
In addition to easing cramping pains, ginger tea can also help with nausea and bloating. Ginger is also known to be a good coffee replacement, as it can energize you and help you feel more awake.
4. Raspberry leaf tea
Raspberry leaf tea is not only tasty, but it also has anti-inflammatory properties that might help reduce period cramps.
5. Smoothies
Apple and spinach smoothies contain plenty of iron and magnesium, which are both responsible for nourishing the body quickly and relieving cramps and fatigue. During your period, you can experience fatigue, and it’s good to have as many foods as possible that are rich in iron and fiber, like leafy greens.
Magnesium found in bananas and some leafy greens can help relax your muscles, including your uterus. Mixing your favorite period-friendly fruits and veggies into a nourishing smoothie should definitely be on your to-do list.
Foods that can make cramps worse
A lot of foods that you normally eat don’t help with period cramps. Here’s a list of foods that make cramps worse:
1. Canned foods
Canned foods can be high in salt, which causes more bloating and cramping. In addition, they may have fewer nutrients. Refined products can also contain high amounts of unhealthy chemicals used to preserve the foods. So when you’re on your period, stick to healthy, fresh options.
2. Beans
Normally healthy and rich in fiber and vitamins, beans can upset your stomach during your period. It’s better to avoid eating beans or peas during your period and opt for lighter foods instead.
3. Candy
Candy usually doesn’t contain any healthy nutrients, and it’s also packed with sugar. Artificial sugar doesn’t help at all with period cramps. In fact, it can make them worse.
4. Fried foods
It’s better to avoid anything that will upset your stomach because your cramping pains may worsen at the same time. Fried foods are known to upset the stomach and interfere with healthy digestion. During your period, stick to lightly boiled, steamed, or grilled foods.
5. Milk and other dairy products
Milk and other dairy products can generally be healthy options. However, during your period, your body is particularly susceptible to inflammation. The saturated fats in dairy products can trigger inflammation, which can worsen your menstrual pain.
Nevertheless, the calcium in dairy products can help cramps by controlling your muscles’ nerve activity. Calcium deficiencies can increase muscle spasms. Depending on your needs, it might be a good idea to consume dairy products in moderation.
6. Fatty foods
Foods like bacon contain lots of saturated fats, while some substances found in fatty dark meat increase prostaglandins in your body, which constrict blood vessels and make muscles contract. This only induces cramping pains, so it’s better to stick to lean meats instead.
7. Caffeine
Caffeine can worsen pelvic pain before or during your period. It can also stimulate stress and irritability.
Bottom line
One of our top tips to survive period cramps is to opt for light, nutrient-dense foods. These foods might help with abdominal pain during your period.
Aside from choosing the right foods to eat during your period to avoid cramps, focus on having multiple, regular meals.
Try not to skip meals, as feeling hungry will only worsen the cramping pains. Make sure to drink enough water, because dehydration adds to muscle spasms, resulting in more intense cramping.
Be kind to your body during your period, get as much rest as you can, and stay comfortable whenever you don’t have to be active.
References
F;, Bajalan Z;Alimoradi Z;Moafi. “Nutrition as a Potential Factor of Primary Dysmenorrhea: A Systematic Review of Observational Studies.” Gynecologic and Obstetric Investigation, U.S. National Library of Medicine, 2019, pubmed.ncbi.nlm.nih.gov/30630172/.
Saei Ghare Naz, Marzieh, et al. “The Effect of Micronutrients on Pain Management of Primary Dysmenorrhea: a Systematic Review and Meta-Analysis.” Journal of Caring Sciences, Tabriz University of Medical Sciences, 1 Mar. 2020,
www.ncbi.nlm.nih.gov/pmc/articles/PMC7146731/.“Using Foods Against Menstrual Pain.” Physicians Committee for Responsible Medicine, www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain.
Pattanittum, Porjai, et al. “Dietary Supplements for Dysmenorrhoea.” Cochrane Database of Systematic Reviews, 2016, doi:10.1002/14651858.cd002124.pub2.