Dealing with period cramps can be a real challenge, especially when you’re at school and need to stay focused on your studies. The good news is that there are several effective ways to alleviate pain and discomfort quickly. In this article, we’ll discuss some of the best methods to get rid of period cramps fast at school.
Stay Hydrated
One of the most important things you can do to help alleviate period cramps is to stay hydrated. Dehydration can cause muscle cramps, which can make period cramps worse. Here are some tips to help you stay hydrated:
Drink Plenty of Water
Drinking water is the best way to stay hydrated. Make sure you drink plenty of water throughout the day, especially when you’re on your period. Aim for at least 8-10 glasses of water per day. You can also try drinking herbal teas or infusing your water with fruit for added flavor.
Avoid Caffeine and Alcohol
Caffeine and alcohol can dehydrate you, which can make period cramps worse. Try to avoid or limit your intake of coffee, tea, soda, and alcohol during your period. If you need a caffeine fix, try drinking green tea instead of coffee or soda.
Remember, staying hydrated is just one way to help alleviate period cramps. If you’re still experiencing pain, talk to your doctor about other options for relief.
Heat Therapy
One of the most effective and popular ways to ease period cramps is through heat therapy. Applying heat to the abdomen relaxes the muscles and reduces the pain associated with menstrual cramps.
Use a Heating Pad or Hot Water Bottle
One way to use heat therapy is by applying a heating pad or hot water bottle to your lower abdomen. You can purchase a heating pad from a drugstore or online, or you can make your own by filling a cloth bag with rice and microwaving it for a few minutes. Similarly, a hot water bottle can be filled with hot water and placed on your abdomen for relief.
When using a heating pad or hot water bottle, make sure you wrap it in a towel or cloth to prevent burns. Apply the heat for 20-30 minutes at a time, and take a break for at least 20 minutes before reapplying it. You can use heat therapy as often as needed to alleviate the pain.
Heat therapy can also be combined with other remedies, such as over-the-counter pain relievers or gentle exercise, to provide even more relief from period cramps.
According to a study published in Evidence-Based Complementary and Alternative Medicine, heat therapy was found to be more effective than a placebo in reducing menstrual pain. So, next time you’re at school and experiencing period cramps, try using a heating pad or hot water bottle for fast relief.
Exercise
While it may seem counterintuitive to exercise while experiencing period cramps, it can actually help alleviate them. Exercise releases endorphins, which are natural pain relievers, and can also improve blood flow to the pelvic area.
Try Gentle Stretching
One way to exercise during your period is through gentle stretching. Stretching can help loosen tight muscles and relieve cramps. Some stretches to try include:
- Child’s Pose
- Seated Forward Bend
- Butterfly Pose
These stretches can be done in the comfort of your own home or even in a quiet area of your school. Just be sure to listen to your body and stop if any stretches cause discomfort.
Take a Walk
If you’re not up for stretching, taking a walk can also help alleviate period cramps. Walking can improve blood flow and release endorphins, similar to stretching. Plus, getting some fresh air and sunlight can also boost your mood.
If you have a long break during school, consider taking a walk around campus or even just pacing around your classroom. If you’re feeling particularly ambitious, you could even try going up and down a flight of stairs a few times.
Over-the-Counter Pain Relief
Over-the-counter (OTC) painkillers such as ibuprofen (Advil, Motrin) and naproxen (Aleve) can help relieve period cramps. These medications belong to the class of nonsteroidal anti-inflammatory drugs (NSAIDs), which work by blocking the production of prostaglandins, hormone-like substances that cause pain and inflammation in the body.
Use Painkillers like Ibuprofen or Naproxen
Ibuprofen and naproxen are available in various strengths and forms, including tablets, capsules, and liquids. Follow the package instructions or your doctor’s advice on the correct dosage and frequency for your age and weight. Generally, you can take 200-400 milligrams of ibuprofen every four to six hours, or 220 milligrams of naproxen every 8-12 hours, as needed for pain relief.
It’s best to take NSAIDs at the first sign of cramps or before they start, rather than waiting until the pain becomes severe. This can help prevent the prostaglandins from building up in your body and causing more pain and discomfort.
Keep in mind that NSAIDs can have side effects, such as stomach upset, indigestion, or bleeding in the stomach or intestines. Don’t take NSAIDs if you have a history of ulcers, bleeding disorders, kidney or liver disease, or if you’re pregnant or breastfeeding without consulting your doctor first.
If OTC painkillers don’t provide enough relief, talk to your doctor about other prescription options or alternative therapies that may help you manage your menstrual pain.
Natural Remedies
Period cramps can be debilitating, but there are natural remedies that can help alleviate the pain. Here are a few options:
Try Herbal Tea
Drinking herbal tea can help relax the muscles in your uterus and ease cramps. Chamomile tea is a popular choice, as it has anti-inflammatory properties that can reduce pain. Raspberry leaf tea is another option that can help tone the uterus and reduce cramps. If you’re not a fan of tea, you can also try adding ginger to hot water for a soothing drink.
Use Essential Oils
Essential oils can be used topically or aromatically to help relieve period cramps. Peppermint oil is known for its pain-relieving properties and can be applied topically to the lower abdomen. Clary sage oil is another option that can help regulate hormones and reduce cramps. Simply dilute a few drops in a carrier oil like coconut oil and apply to the lower abdomen.
Supplement with Magnesium
Magnesium is a mineral that can help relax muscles and reduce cramps. It’s also been shown to help regulate hormones and reduce stress, which can contribute to period pain. You can take magnesium supplements in pill form or try incorporating magnesium-rich foods into your diet, such as spinach, almonds, and avocado.
It’s important to note that while natural remedies can be helpful, they may not work for everyone. If your period cramps are severe or interfere with your daily activities, it’s a good idea to talk to a healthcare provider about other treatment options.
Talk to Your Doctor
If you are experiencing painful period cramps, it is important to talk to your doctor. Your doctor can help you determine the cause of your cramps and suggest the best treatment options for your specific needs. Here are a few things you should discuss with your doctor:
Consider Birth Control Pills
Birth control pills can help regulate your menstrual cycle and reduce the severity of your period cramps. These pills contain hormones that prevent ovulation and decrease the amount of prostaglandins produced by the body. Prostaglandins are hormones that cause the uterus to contract and can contribute to menstrual cramps.
According to a study published in the Journal of Women’s Health, birth control pills can reduce the intensity of menstrual cramps by up to 50%. However, it is important to note that birth control pills may not be suitable for everyone and can have potential side effects. Your doctor can help you determine if birth control pills are a good option for you.
Discuss Other Options with Your Doctor
If birth control pills are not a good option for you, there are other treatments that your doctor may suggest. These include:
- Over-the-counter pain relievers, such as ibuprofen or acetaminophen
- Prescription pain medication
- Hormone therapy
- Physical therapy
- Acupuncture
Your doctor may also suggest lifestyle changes, such as exercising regularly, getting enough sleep, and reducing stress, as these can help reduce the severity of menstrual cramps.
Remember, it is important to talk to your doctor about your period cramps and any other symptoms you may be experiencing. Your doctor can help you find the best treatment options for your specific needs.
Conclusion
If you’re dealing with period cramps at school, there’s no need to suffer in silence. By staying hydrated, using heat therapy, exercising, and taking over-the-counter pain relief, you can alleviate pain and discomfort quickly. Additionally, natural remedies like herbal tea, essential oils, and magnesium supplements may also provide relief. If your period cramps are severe or interfering with your daily life, talk to your doctor about other options, including birth control pills. With the right approach, you can manage period cramps and continue to excel in school.
