For many women, having a period every month means feeling tired, headaches, and stomach aches. And yes, it can be very frustrating when you have a setback. What can you do about it? We have the best tips to help you. This way, you will be able to beat your monthly menstrual cramps!

1) For Your Stomach: Hot Water Bottle

An old and trusted method that still works for menstrual cramps is the hot water bottle. Fill a water bottle with lukewarm water and apply it to your stomach and lower back. You can sit or lie down, as you like. Put on some soothing music if you want. The warmth of the hot water bottle will help relieve the pain.

2) For Cramps: Chamomile Tea

A decrease in the hormone progesterone causes the uterus to contract and expel the uterine lining. This process can also cause painful cramps before and during menstruation. Can you recognize it? Then drink a relaxing tea. Chamomile, lemon balm, marjoram, and fennel are known calming herbs. Drink one or two cups of tea a day, starting a week before your period starts. Say goodbye to menstrual cramps!

3) Back Pain: Stretching

We know how it feels to want to sit on the couch all day at this time of the year. However, movement is essential now. Think about stretching and straightening your back. Lie on your back and raise both legs at a 90-degree angle. Slowly lower them and repeat.

4) Cut Back a Little on Sugar and Caffeine Intake

Two ingredients that should be avoided to prevent menstrual cramps: sugar and caffeine. Both can aggravate menstrual symptoms. Of course, there is nothing wrong with having a cup of coffee, but keep it to a minimum. Sugar and caffeine are essential for hormonal balance, and sugar also stimulates the excretion of magnesium, which can cause fluctuations.

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5) Less Painful: Massage

Massage is always a good thing and can significantly reduce menstrual cramps. It is especially good to massage the lower abdomen where the uterus and ovaries are located. They are located in the lower part of the abdomen. Place the thumbs of both hands over the navel, forming a triangle. The ovaries are located roughly at the pinky, and the uterus is between the other fingers. Apply warm oil to your belly and gently press and rub your belly in a circular motion.

6) Intestinal Environment: Dietary Fiber

A high level of progesterone is produced before menstruation, and after that, the secretion of this hormone decreases, and menstruation begins. The increase in progesterone slows down the functioning of the intestines and can lead to constipation. For this reason, many women suffer from constipation before their period. A clogged bowel can lead to intestinal hypersensitivity, which can cause the uterus and bladder to spasm. The answer? Fiber and water! Fiber is not only found in flour bread but also vegetables, fruits, and legumes.

7) Peaceful Sleep: Warm Milk With Nutmeg

Are you tired of drinking tea? Have a mug of warm milk with a pinch of nutmeg. It’s delicious. Not only that, but like tea, it helps to soothe and calm menstrual cramps.

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8) Relaxation: Hot Bath

Take a bath (37 degrees Celsius) with chamomile, yarrow, parsley, and lavender leaves. As a final touch, prepare a few candles and soothing music. If you have menstrual cramps, the warm water will calm you down and is also good for relaxing your muscles.

9) Attention to Iron

Women need more iron than men, and it helps a lot with menstrual cramps. A diet rich in iron and vitamin C together will help you absorb it better. For example, a glass of orange juice with bread and syrup or bread with hummus is good.

How do you deal with menstruation cramps? Let us know in the comments below!