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 folks telling you to drink not less than 8 glasses of water on a regular basis. Chances are you’ll not all the time pay heed to them however do you know that consuming water can assist you throughout your durations as effectively? Sure, when you really feel immense ache throughout this time, begin consuming extra water. Staying hydrated is necessary on your total well being notably your menstrual well being. It could assist to scale back the ache that happens within the decrease stomach whereas menstruating. A couple of glasses of water can calm down the uterine muscle tissue, which can assist 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 frequent in girls who’re within the reproductive stage. Throughout a 2023 research, printed in Healthcare, 321 girls had been analysed. Out of those, 76.19 % skilled ache throughout interval. The cramps usually 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 can assist scale back interval cramps by caring for among the components that worsen menstrual ache,” says the skilled. There may be additionally proof that reveals there’s a constructive connection between consuming water and ache discount whereas menstruating. A 2021 research, printed in BMC Ladies’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 tissue, together with the uterine muscle tissue, to cramp extra intensely. “Consuming water helps muscle tissue calm down 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 should be tackled as they’ll enhance the strain and discomfort in periods.
• Improves blood move: Correct hydration ensures good circulation, which can assist calm down the uterine muscle tissue and scale back ache brought on by restricted blood move.
• 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 not less than 8 to 10 glasses of water every day throughout your interval to assist to scale back interval cramps. “This quantity can differ based mostly on components equivalent to measurement of the physique, exercise degree, and local weather,” says the skilled. As an illustration, when you recurrently exercise, you will want extra water.
• Unfold it out: Drink water step by step all through the day as an alternative of consuming giant quantities all of sudden.
• Select scorching water: Consuming room temperature water can assist to scale back interval cramps however scorching water might change into extra helpful. Throughout a 2021 research, printed within the Journal of Pharmaceutical Analysis Worldwide, feminine members skilled higher outcomes after recurrently consuming scorching water throughout menstruation. Researchers discovered that the members bought reduction from menstrual cramps by consuming scorching water. “The heat of the water promotes muscle rest, together with the uterine muscle tissue, which reduces the depth of those cramps,” says the skilled.

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

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

Listed here are among the unfavorable 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 laborious to eliminate 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 perform.

Different drinks to scale back interval cramps

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

1. Ginger tea

“Ginger has anti-inflammatory properties and may 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 secure for coping with interval ache. To make this tea, steep contemporary ginger slices in scorching water for five to 10 minutes and add honey or lemon for flavour.

2. Chamomile tea

“Chamomile is a pure relaxant that soothes muscle tissue and reduces stress, which can assist ease menstrual cramps,” says the skilled. To organize it to scale back interval cramps, brew chamomile tea baggage or dried flowers in scorching water for five minutes then drink it up.

3. Peppermint tea

Peppermint relaxes the uterine muscle tissue and may 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 one can make it to scale back interval cramps with this tea? Steep contemporary peppermint leaves or tea baggage in scorching water for five to 7 minutes, and your tea shall be prepared.

4. Heat lemon water

“Lemon is excessive in vitamin C, which might scale back bloating in addition to assist digestion,” says the skilled. The heat of lemon water provides to muscle rest, making it a perfect drink to scale back interval cramps. Squeeze contemporary lemon juice into heat water and when you want to, sweeten it with a little bit of honey.

5. Cinnamon tea

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

6. Fenugreek water

“Fenugreek seeds advantages embrace their skill 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 should utilize a heating pad to scale back interval cramps and even drink water. Staying hydrated is a good way to get reduction from the ache that you could be expertise each month. If interval ache will get extreme or lasts quite a lot of days, seek the advice of a health care provider.