It is common for women to feel discomfort around their abdomen, lower back, and thighs while menstruating. During a period, the muscles in the womb contract and relax to help shed the built-up lining. Sometimes, there are cramps, which are basically the muscles at work. Some women and girls may also experience nausea, diarrhea, vomiting, and headaches.

Doctors aren’t still sure why some women experience painful menstruation while others don’t. However, some factors that are associated with intense menstrual pain are:

• Having a heavy flow
• Having an overproduction of or sensitivity to prostaglandins (a hormone that influences the womb)
• Having first child
• Being under the age of 20 years or just starting of the period

Other factors include growths in the womb, use of birth control, and endometriosis (abnormal uterine tissue growth).

For mild to temporary cramps, some home remedies can prove to be helpful. Below are some tips for fast menstrual pain relief and how to lessen the pain during the next cycle.

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

Applying heat
Applying heat to the abdomen and lower back may relieve menstrual pain. A 2012 study focused on 147 women between the ages of 18 and 30 years, who had regular menstrual cycles, found that a heat patch at 104°F was as effective in relieving pain as ibuprofen. One can make use of a hot water bottle or a heating pad or take a warm bath or use a hot towel. Heating pads are also available for purchase online. A simple way to make a heating pad at home is to:

• Cut and sew together two pieces of fabric and leave a hole at the top
• Fill it with uncooked rice and sew up the hole
• Microwave at the desired temperature for a few minutes, but ensure to not overheat it
• If necessary, let it cool. Or wrap the homemade heating pad in a towel to control the heat transfer
• Reuse as and when necessary

Avoiding certain foods
During menstruation, it is a good idea to avoid certain types of food that cause bloating and water retention. Some of the food types to avoid are:

• Fatty foods
• Salty foods
• Alcohol
• Caffeine
• Carbonated beverages

Reducing or removing these foods from the diet can help alleviate cramps as well as decrease tension. Instead, having soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon can be helpful. If craving for sugar, snacking on fruits, such as strawberries and raspberries, can be helpful.

Trying fish oil and vitamin B1 for natural relief
Trying fish oil and vitamin B1 supplements can be helpful in reducing menstrual pain and cramps.

Acupuncture
As per a licensed acupuncturist, acupuncture can help relieve menstrual cramps.