Dysmenorrhea: Treatment, Diet and Home Remedies

Food and Nutrition

Foods to be taken
  • Whole grains: brown rice, whole-grain bread, oatmeal, etc.
  • Vegetables: broccoli, spinach, carrots, sweet potatoes, Brussels sprouts, etc.
  • Legumes: beans, peas, lentils
  • Fruits
Foods to be avoided
  • Animal products: fish, poultry, meats, eggs, and dairy products
  • Added vegetable oils: salad dressings, margarine, and all cooking oils
  • Fatty foods: doughnuts, French fries, potato chips, peanut butter, etc.

Yoga and Exercise

  • Aerobic exercise such as walking, swimming, running, bicycling, and aerobic dance may diminish cramping symptoms. 
  • Do pelvic tilt exercises to help relieve menstrual pain:
  • Stand with your feet about a foot apart and your knees bent. Place your hands on your hips near the hip bone.
  • Rock your pelvis forward and back 10 to 15 times. This can also be done while lying on your back with your knees bent. Tilt the abdomen upward keeping the buttocks on the floor and then press the small of your back to the floor.
There are some yoga poses by which the pain gets relieved. They include:

Music and Meditation

You can do Yoga Nidra which is a state that is very relaxing. It is a state of conscious Deep Sleep.

Home Remedies

  • Cold Hip bath daily for 10-15 minutes cures all menstrual disorders.
  • Absolute bed rest with slight elevation of both legs while lying down and a warm water bath during painful episodes of menstruation.
  • Place a heating pad on your abdomen. The flow of heat can provide soothing, temporary pain relief.
  • Gently massage your lower abdomen or lower back.
  • Taking an anti-inflammatory medication such as ibuprofen several days before your expected period may be beneficial.
Dysmenorrhea remedies

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