Did you know that drinking water can reduce period cramps?

Be it your physician or a member of the family, it’s essential to have heard individuals telling you to drink at the least 8 glasses of water on a regular basis. It’s possible you’ll not all the time pay heed to them however do you know that consuming water might help you throughout your durations as nicely? Sure, for those who really feel immense ache throughout this time, begin consuming extra water. Staying hydrated is necessary to your general well being significantly your menstrual well being. It could actually assist to scale back the ache that happens within the decrease stomach whereas menstruating. A couple of glasses of water can loosen up the uterine muscle tissues, which might help to scale back the depth of cramps. Consuming water to scale back interval cramps can work however it’s essential to know precisely how a lot to drink.

What are interval cramps?

Interval cramps, also referred to as dysmenorrhea or menstrual cramps, are the ache that many ladies really feel of their decrease stomach throughout menstruation. “These cramps occur when the uterus contracts to shed its lining, a pure course of triggered by prostaglandins which might be hormone-like substances,” says gynaecologist and obstetrician Dr Pratibha Singhal.

It’s fairly widespread in ladies who’re within the reproductive stage. Throughout a 2023 research, printed in Healthcare, 321 ladies have been analysed. Out of those, 76.19 % skilled ache throughout interval. The cramps typically begin 1 to 2 days earlier than the interval and have a tendency to final just a few days into the menstrual cycle.

Does consuming water scale back interval cramps?

“Sure, consuming water might help scale back interval cramps by taking good care of among the elements that worsen menstrual ache,” says the skilled. There’s additionally proof that reveals there’s a optimistic connection between consuming water and ache discount whereas menstruating. A 2021 research, printed in BMC Girls’s Well being, confirmed that consuming water throughout menstruation was related to discount in ache and discomfort. Right here’s how consuming can scale back interval cramps:

• Prevents dehydration-related muscle cramps: Dehydration could cause muscle tissues, together with the uterine muscle tissues, to cramp extra intensely. “Consuming water helps muscle tissues loosen up and reduces the severity of contractions throughout menstruation,” says Dr Singhal.
• Reduces bloating and water retention: Staying hydrated by consuming sufficient water helps stop water retention and bloating. They must be tackled as they’ll improve the strain and discomfort in periods.
• Improves blood movement: Correct hydration ensures good circulation, which might help loosen up the uterine muscle tissues and scale back ache attributable to restricted blood movement.
• Flushes out toxins: Staying hydrated helps to flush out toxins and scale back irritation within the physique, which can contribute to lowering interval cramp severity.

Hydration tricks to scale back interval cramps

• Know the amount: Attempt to drink at the least 8 to 10 glasses of water every day throughout your interval to assist to scale back interval cramps. “This quantity can range primarily based on elements corresponding to measurement of the physique, exercise degree, and local weather,” says the skilled. As an illustration, for those who commonly exercise, you will have extra water.
• Unfold it out: Drink water progressively all through the day as an alternative of consuming giant quantities .
• Select sizzling water: Consuming room temperature water might help to scale back interval cramps however sizzling water could turn into extra helpful. Throughout a 2021 research, printed within the Journal of Pharmaceutical Analysis Worldwide, feminine contributors skilled higher outcomes after commonly consuming sizzling water throughout menstruation. Researchers discovered that the contributors bought aid from menstrual cramps by consuming sizzling water. “The heat of the water promotes muscle leisure, together with the uterine muscle tissues, which reduces the depth of those cramps,” says the skilled.

Can consuming an excessive amount of water throughout menstruation have a unfavourable impact?

Sure, consuming an excessive amount of water to scale back interval cramps can have unfavourable results, although that is unusual for most individuals. “Overhydration or water intoxication or hyponatremia happens when there’s a stability drawback between water and sodium ranges within the physique,” says the skilled.

Listed below are among the unfavourable results of consuming an excessive amount of water:

• Dilution of sodium ranges (Hyponatremia): Extra water dilutes sodium within the bloodstream, resulting in low sodium ranges. Signs embrace nausea, complications, confusion, and fatigue.
• Elevated pressure on kidneys: Overhydration forces the kidneys to work very onerous to do away with extra water, probably inflicting kidney pressure over time.
• Electrolyte imbalance: Extreme water can disturb the stability of important electrolytes like potassium and magnesium, that are essential for muscle and nerve operate.

Different drinks to scale back interval cramps

Aside from water, you may keep hydrated by consuming wholesome drinks to scale back interval cramps.

1. Ginger tea

“Ginger has anti-inflammatory properties and might scale back the manufacturing of prostaglandins, which trigger uterine contractions and ache,” says Dr Singhal. Throughout a 2022 research, printed in Scientific Epidemiology and International Well being, researchers discovered that utilizing ginger as much as two grams per day is protected for coping with interval ache. To make this tea, steep recent ginger slices in sizzling water for five to 10 minutes and add honey or lemon for flavour.

2. Chamomile tea

“Chamomile is a pure relaxant that soothes muscle tissues and reduces stress, which might help ease menstrual cramps,” says the skilled. To arrange it to scale back interval cramps, brew chamomile tea luggage or dried flowers in sizzling water for five minutes then drink it up.

3. Peppermint tea

Peppermint relaxes the uterine muscle tissues and might scale back ache and bloating. A 2016 research, printed within the Iranian Journal Of Nursing And Midwifery Analysis, confirmed that peppermint can scale back the severity of menstrual cramps. Questioning how you can make it to scale back interval cramps with this tea? Steep recent peppermint leaves or tea luggage in sizzling water for five to 7 minutes, and your tea might be prepared.

4. Heat lemon water

“Lemon is excessive in vitamin C, which may scale back bloating in addition to help digestion,” says the skilled. The heat of lemon water provides to muscle leisure, making it a super drink to scale back interval cramps. Squeeze recent lemon juice into heat water and for those who want to, sweeten it with a little bit of honey.

5. Cinnamon tea

Cinnamon is understood to scale back irritation and loosen up muscle tissues, making it efficient in opposition to interval ache. Throughout a 2018 research, printed in Complementary Therapies In Scientific Apply, it was discovered to be efficient in lowering the depth of interval ache. Steep a cinnamon stick or 1 teaspoon of floor cinnamon in sizzling water for five minutes then drink it.

6. Fenugreek water

“Fenugreek seeds advantages embrace their capacity to scale back menstrual discomfort and bloating,” says the skilled. Soak 1 teaspoon of fenugreek seeds in a glass of water in a single day, then pressure and drink it within the morning.

You need to use a heating pad to scale back interval cramps and even drink water. Staying hydrated is an effective way to get aid from the ache that you could be expertise each month. If interval ache will get extreme or lasts various days, seek the advice of a health care provider.