Menstrual pain is a common experience every month. The sensation of pain during menstruation varies, from mild to so disturbing that it stops daily activities.

Apart from pain, there are a number of other symptoms that may appear when women experience menstruation. Is there a natural way to reduce this discomfort? Let's find out how to relieve menstrual pain without disrupting your daily routine.

Natural Ways to Get Rid of Menstrual Pain

To overcome discomfort during menstruation, many women seek the help of medication. However, there are various natural methods that can help relieve menstrual symptoms. Here are some effective home treatments:

1. Using Warm Water To Compress the Stomach

If menstrual pain is very disturbing, you can try compressing your stomach with an object filled with warm water. Fill a glass bottle with warm water and place it on your stomach as a compress. Make sure you use a cloth as a barrier between the bottle and your skin. The warm temperature of this compress can help relax tense uterine muscles, so that pain can be reduced.

2. Fulfill Body Fluid Intake 

Menstrual cramps can occur due to lack of body fluids. Therefore, it is important to make sure you drink enough water, at least 2 liters a day. Additionally, you can try drinks such as fruit juice without added sugar, warm lemon water, or ginger, which have a calming effect and can help relieve menstrual pain.

3. Adjust your Diet 

Adjusting your diet can also help reduce menstrual pain. Choose foods rich in omega-3 fatty acids and other important nutrients, while avoiding foods high in bad fats, sugar and excessive salt. Also avoid caffeine, soda and chocolate, as they can worsen stomach cramps.

4. Do Light Exercise 

Although many people tend to rest during menstruation, light exercise such as walking or yoga can help relieve menstrual pain. Exercise triggers the release of endorphins which act as pain relievers, so they can help you feel better.

5. Quit Smoking 

Smoking not only has a negative impact on heart and lung health, but can also limit oxygen supply to the pelvis, which can worsen menstrual pain. To maintain health and reduce menstrual pain, it is very important to stop smoking if you are an active smoker.

6. Control Stress Well

Menstrual pain can be made worse by stress, so it's important to manage it well. Try activities that improve your mood, such as watching a movie, reading a book, shopping, or meditation to relax your mind. Breathing techniques can also help deal with stress.

7. Taking supplements 

Several studies show that vitamins D, E, B1, and B6 can help relieve menstrual pain. Although you can obtain this vitamin from food, additional supplements can help optimize intake.

8. Massage

Gentle massage in the abdominal area can relax the pelvic muscles and reduce cramps. Before massaging, you can use massage oil, body lotion, or coconut oil to make the process easier.

9. Drink Herbal Tea

Herbal drinks such as chamomile tea, ginger water, and fennel have anti-inflammatory properties that can reduce muscle spasms and uterine contractions. This is an effective way to relieve menstrual pain, as well as reduce stress and insomnia.

That Here are some tips that can help you relieve menstrual pain during menstruation. Although period pain is a common problem, it is important to find effective ways to deal with it so you can stay comfortable and active throughout the day.

References:

https://www.siloamhospitals.com/informasi-siloam/artikel/cara-meredakan-nyeri-haid

https://www.halodoc.com/artikel/ini-6-cara-menghilangkan-nyeri-haid-tanpa-obat