{"id":19793,"date":"2017-07-08T05:06:00","date_gmt":"2017-07-08T00:36:00","guid":{"rendered":"https:\/\/panberes.com\/simple-and-effective-ways-to-relieve-menstrual-cramps\/"},"modified":"2017-07-08T05:06:00","modified_gmt":"2017-07-08T00:36:00","slug":"simple-and-effective-ways-to-relieve-menstrual-cramps","status":"publish","type":"post","link":"https:\/\/panberes.com\/en\/simple-and-effective-ways-to-relieve-menstrual-cramps\/","title":{"rendered":"Simple and Effective Ways to Relieve Menstrual Cramps"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0622\u0646\u0686\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062c\u0644\u0647 \u0645\u06cc \u062e\u0648\u0627\u0646\u06cc\u062f<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/panberes.com\/en\/simple-and-effective-ways-to-relieve-menstrual-cramps\/#Simple_and_Effective_Ways_to_Relieve_Menstrual_Cramps\" >Simple and Effective Ways to Relieve Menstrual Cramps<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/panberes.com\/en\/simple-and-effective-ways-to-relieve-menstrual-cramps\/#1-_Go_to_sleep\" >1- Go to sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/panberes.com\/en\/simple-and-effective-ways-to-relieve-menstrual-cramps\/#2-_Say_goodbye_to_caffeine_for_a_minute\" >2- Say goodbye to caffeine for a minute<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/panberes.com\/en\/simple-and-effective-ways-to-relieve-menstrual-cramps\/#3-_Eat_nuts_seeds_and_chocolate\" >3- Eat nuts, seeds, and chocolate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/panberes.com\/en\/simple-and-effective-ways-to-relieve-menstrual-cramps\/#4-_Try_a_castor_oil_massage\" >4- Try a castor oil massage<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-left kksr-valign-top\"\n    data-payload='{&quot;align&quot;:&quot;left&quot;,&quot;id&quot;:&quot;19793&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;top&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Rate this post&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Simple and Effective Ways to Relieve Menstrual Cramps&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; 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I&#8217;ve been trying to ease my period pain since I was 12.<br \/>\nAccording to Salamat News, citing Dr. Kermani&#8217;s website, my period was often accompanied by missed work, insomnia, and tears of depression. I tried so many things that I&#8217;ve lost their count. I even have a closet full of half-empty pill boxes to prove it. In my countless attempts to find relief, I&#8217;ve found that going back to basics helps me cope with this situation more than anything else. I&#8217;m not going to lie and say that I don&#8217;t feel any pain anymore, but these incredibly simple strategies have helped me so much that I wish I had learned them sooner.\n<\/div>\n<div class=\"news-meta-info\"><\/div>\n<div class=\"description entry-content\">\n<h4><span class=\"ez-toc-section\" id=\"1-_Go_to_sleep\"><\/span><strong>1- Go to sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>I know it sounds ridiculous because the pain can make it impossible to sleep, but what I\u2019m trying to say is that you should get a regular sleep schedule before your period. You\u2019ll want to nap all the time before your period, and that\u2019s because of our trusty friend progesterone! Progesterone is the hormone that guides the second half of our cycle (after ovulation) and has been shown to increase and stabilize sleep. Better than sleeping before your period starts is to make sleep a regular priority. A regular sleep schedule means going to bed and waking up at the same time every day. When your circadian rhythm is predictable, you produce optimal levels of melatonin. Melatonin is an antioxidant, pain reliever, and anti-inflammatory. The only thing you need to ease your uterine pains.<br \/>\n&nbsp;<\/p>\n<h4><span class=\"ez-toc-section\" id=\"2-_Say_goodbye_to_caffeine_for_a_minute\"><\/span><strong>2- Say goodbye to caffeine for a minute<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>&nbsp;<br \/>\nYou\u2019ve been struggling to sleep through the night because of pain and now you\u2019re wondering why you\u2019re depriving me of coffee or tea? But trust me, it really does help. Caffeine is found in pain relievers, but it\u2019s no friend when it comes to period cramps. Studies have shown that period cramps are more common in people who drink a lot of caffeinated beverages than in those who don\u2019t. Caffeine is a vasoconstrictor (it constricts your blood vessels), which means it reduces blood flow to the uterus.<br \/>\nReduced blood flow means less oxygen, which means cramps and pain. I also like to start my morning with a cup of tea or coffee, but when I cut out caffeinated beverages a few days before and during my period, I found that I was able to cope with my period much better. You can have caffeine again after your period!  <\/p>\n<h4><span class=\"ez-toc-section\" id=\"3-_Eat_nuts_seeds_and_chocolate\"><\/span><strong>3- Eat nuts, seeds, and chocolate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Besides being delicious, what else do they have in common? They reduce prostaglandins, which mimic fatty acids and hormones. Prostaglandins cause uterine contractions, pain, and inflammation. Chocolate is supposed to ease our pain, so why stop there? Eat dark chocolate (it&#8217;s high in magnesium) and add some almonds, walnuts, sunflower seeds, sesame seeds, pumpkin seeds, and flaxseeds for an anti-inflammatory snack.    <\/p>\n<h4><span class=\"ez-toc-section\" id=\"4-_Try_a_castor_oil_massage\"><\/span><strong>4- Try a castor oil massage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Castor oil is a great oil to use topically to reduce pain and inflammation.<br \/>\nI do not recommend using it as a laxative! When applied to the uterus, it can increase blood flow and activate the parasympathetic nervous system to reduce uterine and intestinal cramps. Use 1 to 3 tablespoons of castor oil and massage it around the uterus when you feel pain. The oil will stain clothing, so wear clothes that you don\u2019t mind. The oil will absorb into the skin overnight. You can also apply castor oil to joints and crammed tissues, such as the breasts and lower back.<br \/>\n<strong>5- Take a few quality ginger capsules<\/strong><br \/>\nThese capsules can be as effective as aspirin.<br \/>\nI used to avoid taking them for a long time because I had the mindset that I had to use something expensive, rare, and complicated to relieve my pain.<br \/>\nDosage is very important. Ginger capsules should be taken three days before the first day you expect pain.<br \/>\nPainkillers always work best before the pain shows itself.<br \/>\nIt is also recommended to take ginger capsules during the days when you are in pain.<br \/>\nThe amount I recommend is 250 mg per day.<br \/>\nUnlike ibuprofen, these capsules do not have any liver or digestive side effects.<br \/>\nYou have read some super simple tips to prevent, reduce, and cope with menstrual cramps.<br \/>\nI hope you use these tips and see how well they can make your period pain more bearable.\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Simple and Effective Ways to Relieve Menstrual Cramps &nbsp; If you&#8217;ve ever experienced debilitating menstrual cramps like me, you probably remember the first time they started and the struggles you went through to cope. I&#8217;ve been trying to ease my period pain since I was 12. According to Salamat News, citing Dr. Kermani&#8217;s website, my [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[116],"tags":[],"class_list":["post-19793","post","type-post","status-publish","format-standard","hentry","category-womens-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Simple and Effective Ways to Relieve Menstrual Cramps - \u0648\u0628\u200c\u0633\u0627\u06cc\u062a \u0631\u0633\u0645\u06cc \u067e\u0646\u0628\u0647 \u0631\u06cc\u0632<\/title>\n<meta name=\"description\" content=\"Simple and Effective Ways to Relieve Menstrual Cramps\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/panberes.com\/en\/simple-and-effective-ways-to-relieve-menstrual-cramps\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Simple and Effective Ways to Relieve Menstrual Cramps - 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