Loads of women get hit with period ache when it's that time of the month. While pills from the store can help, many are leaning towards ways that don't come out of a bottle. Heat therapy stands out as a comfy, easy, and popular choice.
Discover how heat therapy can soothe menstrual cramps and explore simple, comforting ways to ease the pain naturally.
How Heat Therapy Scores Big Against Period Pain
Heat therapy comes with science's thumbs up for soothing those pesky period cramps. By ramping up the blood flow to your tummy muscles, it helps them relax, reducing the pain signals transmitted to your brain. That warmth isn't just a well used method for knocking out the pain; it also helps you unwind when Aunt Flo visits. Here is how:
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Improves Blood Flow: Applying heat to the abdominal area dilates blood vessels, increasing circulation. This helps deliver oxygen and nutrients to tense muscles, promoting relaxation.
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Relaxes Uterine Muscles: Heat reduces the intensity of uterine contractions, which are the primary cause of menstrual cramps, thereby easing discomfort.
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Reduces Stiffness and Tension: Heat therapy helps loosen tight muscles and tissues, relieving pressure and promoting flexibility in the surrounding area.
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Triggers Endorphin Release: Heat can stimulate the production of endorphins, the body’s natural painkillers, contributing to a feeling of relief and relaxation.
Ways to Apply Heat When You're Hurting
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1. The Trusty Hot Water Bag
Nothing beats the old-school hot water bag when you're looking to calm period cramps with some heat. The heat goes deep and helps right away.
- How You Do It: Just fill up a rubber hot water bag with warm (keep it less than hot) water, place it on your belly, and leave it there for 15-20 mins.
- Watch Out: Don't go overboard with it or you might end up with a burn.
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2. Electric Pads
Electric Pads serve as a snazzy handy swap for traditional hot water bags. You can count on them to give off steady heat and you get to tweak the temperature to suit how you feel.
- How You Do It: Crank your heat pad to a temperature that is right for you and leave it there for around 20 minutes.
- Watch Out: Same concept as hot water bags– leave them on for too long and you will hurt yourself, so be careful!
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3. Warm Showers
Taking a hot shower not only eases cramps but also gives your brain a boost. When you stand in warm water, it loosens up the tight muscles especially since your back and tummy tend to be a lot more tense around this time.
- How You Do It: Step into the shower and let the warm water gently flow over your body for 10-15 minutes. Make sure your belly and back get ample exposure.
- Bonus Tip: Enhance the experience by incorporating deep breathing to relax even further.
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4. Hot Water Soaks
Immersing yourself in a warm bath relaxes you from period discomfort. If you toss in some sweet-smelling oils like lavender or chamomile, it’s even better. Soaking in warm baths helps relax muscles and reduce stress levels.
- How You Do It: To start with, make sure you've got warm water in your tub. Then splash in some essential oil and relax there for around 20 minutes.
- Watch Out: Refrain from using scented products as they can disrupt your vaginal pH balance and cause irritation.
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5. Comforting Beverages
When you gulp down hot drinks, they go hand in hand with heat therapy and get your insides nice and cozy. Herbal teas are effective in reducing period pain and promoting relaxation.
- Top Picks: Try ginger tea, chamomile tea, or hot water with some lemon and honey.
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Bonus Tip: Regardless of your choice of drink, drinking 2l to 3l of water on a daily basis is the best thing you can do for your menstrual health!
Possible Downsides of Heat Therapy
Using heat therapy comes with low risk. But sometimes, things can go wrong:
- Skin Burns: If you apply the heat for way too long, you might end up with burns or some nasty redness.
- Reduced Skin Sensitivity: If you keep it up for a while, you might not feel much in the spot you treated.
- Overheating: If the heat's too much, you could start feeling a bit dizzy or tired.
So, always use heat therapy wisely and notice how your body reacts to ensure safe and effective relief.
Stay Warm, Stay Comfortable
Using heat sure will help when it comes to kicking menstrual cramps to the curb. Whether you're hugging a toasty water bottle or chilling with an electric heat pad, getting the heat just right can dial down the pain and make your period a bit less of a hassle. Combining hot water bags with a steamy shower to tackle period woes or sipping back warm cups of tea is a solid game plan for fighting off those cramps.
Sources :
Mayo Clinic - Home Remedies: Menstrual cramps
Harvard Health Publishing - Here are the best ways to stop painful cramps
NCBI - Effect of transcutaneous electrical nerve stimulation therapy
Cleveland Clinic - Benefits of Hot Tubs
NCBI - Efficacy of Chamomile in the Treatment of PMS
