### 1. **Heat Therapy**
* **Use**: Heating pad, hot water bag, or warm towel on your lower abdomen.
* **Why**: Increases blood flow and relaxes uterine muscles.
### 2. **Herbal Teas**
* **Chamomile Tea**: Anti-inflammatory and muscle relaxant.
* **Ginger Tea**: Reduces prostaglandin levels (less pain).
* **Cinnamon Tea**: Natural antispasmodic and anti-inflammatory.
### 3. **Hydration**
* Drink plenty of **warm water** to reduce bloating and ease cramps.
### 4. **Magnesium-rich Foods**
* Helps relax muscles. Try:
* Bananas
* Spinach
* Nuts & seeds
* Dark chocolate (in moderation 😄)
### 5. **Massage**
* Gently massage your lower belly in circular motions using warm **coconut or castor oil**.
## 🧘♀️ **Best Yoga Poses for Period Pain Relief**
### 1. **Supta Baddha Konasana** (Reclining Butterfly Pose)
* Lie on your back, bring feet together, let knees fall open.
* Relaxes pelvic muscles.
### 2. **Balasana** (Child’s Pose)
* Kneel, bend forward with arms stretched ahead.
* Relieves lower back and belly tension.
### 3. **Apanasana** (Knees-to-Chest Pose)
* Lie on your back, hug both knees to your chest.
* Gently rocks internal organs and reduces gas or cramping.
### 4. **Setu Bandhasana** (Bridge Pose) – only if pain is mild
* Lie on your back, knees bent, lift hips gently.
* Stimulates circulation and relieves lower back pressure.
### 5. **Cat-Cow Pose (Marjaryasana–Bitilasana)**
* On all fours, alternate arching and rounding your back.
* Promotes gentle movement and eases abdominal tension.
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## ✨ Bonus Tips
* Avoid **cold drinks and junk food** during periods.
* Get **light exercise or walk**, if you feel up to it.
* Practice **deep breathing** or meditation to manage stress, which can worsen cramps.
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