Periods call for stocking up on chocolates, pain killers and, heating pads. While periods are a normal phenomenon, for some women, menstrual cramps can be excruciating. While there are pain killers available to combat the pain, they are not so good for the body, and one should essentially go the natural way.
Some health experts recommend sipping on different teas for menstrual cramps to reduce pain, achieve relaxation, and de-stress the body, and we are going to list down those for you.
Before we jump directly on the teas that relieve period pain, let us know the common causes.
Common Causes of Menstrual Cramps
- Polycystic Ovary Syndrome: PCOS is an endocrine disorder in which ovaries get enlarged, and there will be a saturation of fluid. One can diagnose Polycystic ovary syndrome through ultrasound.
- Uterine fibroids: It is a noncancerous growth that causes heavy blood flow during periods. It is the leading cause of long term periods.
- Pelvic inflammatory diseases: It is mainly caused due to infection to pelvic organs.
- Premature ovarian Failure: It is mainly due to loss of ovarian function before the fertile age between 30-40 years, due to which females can have irregular periods. They might be occasional for years due to primary ovarian insufficiency.
- Eating disorders: Anorexia Nervosa is known as excess weight loss, which is most common in youth. Another is Bulimia Nervosa, which causes extreme weight gain.
- Thyroid disorder
Best Teas for Menstrual Cramps
During the period, uterus contacts, and these uterine contractions are the cause of pain. Symptoms can be severe to mild and last from 1 or 2 days of the period. Herbal teas are beneficial during periods. Not only do they reduce pain, but they also have a great taste, which helps in preventing nausea and vomiting.
Let’s check out these herbal teas for menstrual cramps:
1. Chamomile tea
It is made up of delicate blossoms of chamomile flowers in hot water. This herbal tea also helps in improving sleep. The sedative effect helps in reducing cramps and pain. It is naturally caffeine-free, which can be consumed before sleeping. So naturally, it will help in boosting sleep and reduce menstrual pain and cramps. It also relieves symptoms of back pain, depression, and anxiety while decreasing inflammation and stress.
2. Peppermint tea
It is a herbal tea that helps to boost mood and reduce pain. Peppermint tea increases body performance and reduces abdominal cramps and back pain caused by periods. Peppermint tea naturally contains mefenamic acid, a non-steroidal anti-inflammatory medicine used to treat menstrual pain. It helps in reducing back pain and cramps naturally.
3. Green tea
It is a natural diuretic in nature, reducing water retention, relieving menstrual cramps, and bloating. Green tea has catechins that improve blood circulation by reducing inflammation, thus, relieving pain. Green tea also helps in treating uterine fibroids, which are the leading cause of pain during periods. A study shows that green tea reduces the severity of pain and helps in absorbing nutrients, showing improvement in anemic symptoms during periods.
4. Ginger tea
This spicy tea is made from ginger. It boosts flavor in the mouth and has anti-inflammatory properties. Fresh or dried ginger or ginger powder can be used to make this little tingly tea. Just add fresh ginger or ginger powder to your regular black tea. It increases the taste and aroma of tea helps in mood enhancement. Ginger shows positive effects on dysmenorrhea symptoms, which is severe menstrual pain and helps in controlling it. It also helps in controlling heavy bleeding during periods. A recent study shows that ginger also helps in reducing constipation during PMS and periods.
5. Raspberry leaf tea for menstrual cramps
Raspberry leaf tea is made from raspberry plant leaves. Due to its medicinal properties, it has been used in treating menstrual pain and cramps. It is a natural medicine most commonly used in Europe for more than 100 years. Raspberry leaf tea has a delicious fruity flavor and delightful sweet aroma, which enhances mood and calms down anxiety symptoms during PMS and periods. It also helps in minimizing symptoms of spasms during painful periods. Due to its anti-inflammatory properties, it reduces pain and muscle spasms and prevents excessive bleeding.
6. Cinnamon tea
Cinnamon tea, which is prepared from cinnamon tree bark, offers many health benefits. It dries up, and rolls which are easily recognizable. Use boiling water with black tea, add cinnamon bark into it. It is one of the best teas for menstrual cramps. Cinnamon tea also helps in losing weight. Due to its anti-inflammatory properties, it reduces menstrual cramps and pain. It also helps in improving the cardiovascular system and blood sugar levels.
7. Fennel tea
Fennel tea is made up of fennel plant seeds. It has a sweet aroma and flavor to it. Just pour few fennel seeds into boiling water, and you are ready to sip. It is anti-carminative, so mainly used to relieve bloating and constipation during periods. It is an effective, natural tea for menstrual cramps.
8. Dandelion Tea
Bloating and tender breasts are the most common problems during menstruation. Dandelion tea is a diuretic, so it flushes out salt from the body and increases blood circulation, helping one relieving menstrual cramps.
9. Cramp Bark tea
Its native is England and Scotland jungles. Cramp bark tea is made from cramp bark, which is shaved during autumn. It has a bitter and pungent smell but has cooling properties. Cramp bark tea is specially formulated for menstrual cramps, PMS, and cramps during pregnancy. This tea is also a muscle relaxant, which helps in soothing period cramps.
Food and drinks to avoid during periods
These drinks cause specific symptoms during periods, for example-Headache, nausea, mood swings, diarrhea.
- Spicy food causes acidity, bloating, and stomach pain.
- Red meat during periods body produces prostaglandins, which leads to uterine contractions and causes pain and bloating, cramps. Red meat is also a source of prostaglandins; it provokes pain.
- Salty food causes water retention, which results in bloating. To minimize bloating, avoid processed foods that have sodium in them also avoid too much salt in the diet.
- Alcohol has adverse effects on the body. Alcohol can lead to dehydration. This dehydration shows symptoms of nausea and vomiting. The most common symptoms are fatigue and headache.
- Coffee causes bloating and water retention. It can also cause digestion issues and headaches.
- Too much sugar during periods can cause skin problems like acne, oiliness, and whiteheads. Acne bacteria feeds on sugar; hence acne issues are common during periods.
- Improve diet, for example, include healthy fats in diet from fish, nuts, vegetable oil. Include fish oil supplements to prevent menstrual cramps.
During the period’s progesterone levels are high, which leads to a higher appetite, leading to food cravings. Certain food items can worsen the symptoms.
How to relieve menstrual cramps naturally
- Apart from consuming herbal teas for menstrual cramps, drink a lot of water, especially during periods. Staying hydrated decreases the symptoms of dehydration, bloating, and headaches. If you enjoy soup here’s a recipe for a hot pumpkin soup.
- Avoid coffee. Also, avoid smoking and drinking alcohol.
- Iron levels decrease during periods and can lead to aches and dizziness. Leafy green vegetables like spinach may help in boosting iron levels in the body. Fish and chicken are also a source of iron and protein. Eating protein makes you feel full, which essentially stopped having cravings for food.
- Water-rich fruits like watermelon and cucumber are great for hydration. Sweet fruits can help you with sugar cravings without having refined sugar.
- Nuts are a rich source of omega-3 fatty acids, protein, magnesium, and vitamins.
- Omega-3s can reduce the intensity of pain during periods. According to a 2012 study. omega-3 supplements help in reducing menstrual pain, mood swings, and depression during periods.
- Dark chocolate is a rich source of iron and magnesium.
- Ginger is anti-inflammatory, which helps in soothing achy muscles. Ginger also reduces nausea. A study found that ginger reduces nausea and vomiting during the first trimester. But avoid too much ginger as it causes stomach cramps.
- Turmeric is an anti-inflammatory spice with curcumin as an active ingredient. A study showed that curcumin helps in relieving the symptoms of PMS symptoms.
- Mild physical activity and some medicines can reduce menstrual pain. Exercises like Cardio aerobics, walking, swimming, riding a bicycle, meditation, and yoga can reduce menstrual cramps.
- Hot compresses or hot water bags can reduce pain in the abdomen and back.
- For severe pain, medicines like ibuprofen can reduce your cramps.
- Massaging the lower abdomen area, stomach, or back can reduce menstrual pain.
- Take 7 to 8 hours of sleep. Regular sleeping habits can reduce stress, mood swings. Eat green vegetables, salads, and citrus fruits. Make sure to have multivitamins, supplements, and vitamin D once a week.
- Acupuncture also helps in relaxing the mind.
How to prevent PMS and Menstrual Cramps
Menstrual pain is really uncomfortable. Most of the women go through menstrual pain and cramps. Most commonly, it is a throbbing pain in the lower abdomen and back. It usually starts 4-5 days before periods, and some females notice cramps in their legs. This pain might continue throughout the period. Worst cramps can be felt during the first two days of periods due to heavy blood flow.
- Before taking any medicine from the medical stores, talk with your physician. Painkillers like ibuprofen, acetaminophen are safe during menstrual cramps. before taking any medication, do an allergy test
- Put a heating bag, or a hot bag reduces inflammation and swelling.
- Take a hot shower since it increases blood circulation.
- Use some essential oils like lavender essential oil in the bath or scented candles to calm down the nervous system.
- If cramps are worse, it might be a sign of Pelvic Inflammatory diseases, Adenomyosis, Endometriosis, or uterine fibroids.
- PMS or Premenstrual syndrome-it is usually emotional or physical. It is caused by hormonal changes in the body, which can be felt before periods.
- PMS symptoms are craving for food sweet or spicy cravings, headache, dizziness, weight gain, muscle pain, acne on the face, dull skin, constipation, anxiety, mood swings, less sleep, and bloating. For the diagnosis of PMS, these symptoms should be at least 3 months.
Consuming hot and herbal teas for menstrual cramps can help in relieving the bad symptoms and pain. These tips and tricks listed can help you to relieve menstrual pain and have a pleasant experience during the period.
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