Six tips to reduce menstrual cramps – Nepal’s context

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In Nepal, menstruation is often associated with social taboos and is seldom regarded as a health problem. Girls are taught some dos and don’ts to observe during their monthly cycle when they get their first period. Elder women in the family, in particular, inform them of the restrictions.

However, the most critical part–how to look after one’s health during this –is often ignored in these dos and don’ts. Dysmenorrhea, also known as , is one of the most common health that girls and women face before and during their periods.

But how can this discomfort be alleviated? Menstrual cramps can be relieved with some simple home remedies. Some of our recommendations that are particularly important to Nepal’s social background can be found in the list below.

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1. Switch on the heat

Time cramps are said to be relieved by using a hot compress. A study of 147 women between the ages of 18 and 30 who had daily menstrual cycles found that applying a heat patch at 40°C was just as effective as taking ibuprofen.

The majority of Nepali homes have hot water rubber bags. To relax the muscles and alleviate pain, fill the bag with warm water and place it on the abdomen, lower back, or any other painful area. Aside from that, electric heating gel pads, which are readily available on the market, can be used. Aside from that, hot towels and hot water bottles may be used.

2. Use oil to massage.

Massage therapy can help relieve endometriosis-related , according to . This research was performed in 2010 on 23 women who were suffering from endometriosis-related menstrual pain.

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Prior to and during your time, experts recommend massaging your abdomen in a circular motion for about five minutes with a mixture of essential oils such as lavender or rose oil and carrier oils such as coconut oil or vegetable oils. Cramping will be relieved, and blood supply will be improved. Essential oils are now widely available in Nepal’s market.

3. Keep your body hydrated.

Drinking plenty of water can help with bloating and pain relief. Similarly, drinking hot water will improve blood flow while also relaxing your muscles.

As a result, hydrate your body by drinking plenty of water. Lemon water, mint water, or ginger tea are also good options.

4. Refrain from eating those foods

According to a study published in 2000, a low-fat vegetarian diet can minimize dysmenorrhea duration and severity, as well as the duration of premenstrual symptoms.

Bloating is caused by certain foods, which exacerbates the pain and discomfort. When you have cramps, you should avoid salty and fatty foods, caffeine, carbonated drinks, and alcohol.

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5. Experiment with some yoga poses

According to one study, practicing yoga may help women with primary dysmenorrhea alleviate menstrual cramps and discomfort.

Women with menstrual cramps should perform several yoga poses to help relieve the discomfort. Simply look for them on .

6. Integrate herbs into your diet.

To alleviate period discomfort, health experts recommend using some herbs in your diet that contain anti-inflammatory and antispasmodic components. Fennel seeds, ginger, cinnamon, dill, and chamomile tea are among these plants.

In our kitchen, we have fennel seeds, ginger, and cinnamon on hand. You can conveniently find chamomile tea and dill in both online and offline markets.

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