Access to a hot bath, for a relaxing warm soak.

Bubble bath--eucalyptus is especially calming, but choose whatever scent has a calming connotation for you.

Soothing music to ease your mind and body--Classical, New Age, or nature tapes work well. Just remember, the goal is to relax...not set your toes tapping and fingers snapping.

Herbal teas--chamomile, lemon or mint, for example.

Clothes to exercise in--shorts, T-shirt, running shoes. Loose-fitting apparel is probably a better idea than tight, form-fitting garb of the Lycra variety.

Change in feminine aids. Sometimes switching your menstrual pads or tampons will change how your body reacts, thereby lessening your cramps. Try different things, and note how they work with you. Sometimes it as simple as changing pads to a different brand or style.

Don't have a bathtub? Try turning your shower stall into a steambath instead. Turn up the heat, place a lawn chair in the middle of your bathroom, and run the shower at maximum temperatures to build up the steam. A little eucalyptus oil will add to the healing atmosphere.

2torial #0752: Learn2 Cope with Menstrual Cramps No pain, no gain? No thanks! Menstrual cramps plague many women, with pain ranging from slight to severe, sometimes accompanied by chills, nausea and fainting. Many remedies have been suggested and tried throughout the ages. Though these days drugs like Advil or Motrin may take care of the pain, there are many natural remedies for alleviating all the symptoms, not just pain, which many woman prefer pills. Presented here are a variety of methods to make you feel better, in a healthy, natural way. Cramps are caused by the contraction of the uterus during menstruation, mostly at the beginning of your period; your body will often become tense and tired, and possibly bloated and sore. These remedies are intended to ease your body and stop the feeling of sluggishness that often occurs with cramps and the hormones surging in your body. It's important to remember that these techniques may not work for everyone, because everyone's body is different. If your cramping is so severe that you are ill, or cramping occurs in off-menstrual days, see a doctor at once. Also, keep in mind these techniques are not only for relieving cramps. Anytime you're tired, sore or stressed, you can also use them to relax.   Try to put yourself into a calm state of mind. Take a moment to push negative thoughts away so you can concentrate on relaxing. Force yourself to forget about work, school, kids, friends, et cetera---and that stuff you have to do. Feeling better is a priority, and you'll be more productive once you get your pain under control Relax yourself   Cramps are a muscular phenomenon--they're the natural result of your muscles getting worked up unnecessarily. The muscles involved are mostly involuntary, which means you can't tense and untense them as an act of will. But if you relax your body as a whole, it's likely that effect will be passed on tothe cramping area. You probably know best how to make your body relax, so go to it! It's not an indulgence, but real medicine. If you don't have a surefire method of your own, here are some suggestions: Take deep breaths. Take a deep breath in and hold it for about 5 seconds. Slowly let it out, letting your limbs go slack as you do. Breathing deeply eases tension out of your whole body--and since your body, in any kind of cramp, tenses up, it's a good skill to master. Play mind-soothing music. Set the music at a soft level, so it becomes part of the background and doesn't override your attention. If your mind is relaxed, your body will follow. Nature tapes can help you escape the busy din of a city, and classical music can put you in a contemplative state, even if you don't usually listen to it (but you might want to steer clear of tragic operas and the like). Most importantly, use music you like, not something that'll just irritate you. Take a hot bath. Run a deep, hot bath and pour some bubble bath in. Use as much as you like, but beware of perfumed-bubble baths, as they may overload your senses. Get a good book and take the time for yourself to enjoy the water and forget the world. If reading in the tub doesn't appeal to you, you could try books on tape, which are a good way to get the book you've been putting off for years. Warning: If you do put on music or books-on-tape, it (almost )goes without saying that you should be careful about using electrical devices in the vicinty of a bathtub. To avoid the danger of electrocution, make sure you're dry (and on dry ground) before touching any plugged-in device. Control your diet You can't eat your way to instant relief, but you can modify your diet to keep reoccurences of cramping to a minimum. Here's some nutritional advice...much of which is worth following in the interests of general health, and not just for menstrual well-being. Perhaps cramp-avoidance may become that extra motivational nudge to change your eating habits. Avoid salty foods. Salt will make you retain water, which will make you bloat, contributing to a feeling of sluggishness. Avoid fast food restaurants (notorious for salting food even before it reaches you), and don't heap salt on your meals. Stick to fresh foods and try to avoid any seasonings unless you're sure they're low in sodium: soy sauce, for instance, may seem healthy but it's jam-packed with sodium: a single teaspoonful represents 50% of the recommended maximum sodium intake for a full day. Even the "Lite" types of soy sauce have about half that amount. A great alternative to salty seasonings on your food is lemon juice, or paprika, fresh ground pepper, or a dash of hot sauce (many of these have salt, but a little goes a long way). Unsalted food may taste bland to begin with, but stick with it; your tastebuds have actually been overloaded by sodium overload. After a few days or weeks, you may well find yourself with a heightened flavor sensitivity, able to enjoy more subtle shadings on your palette. Eventually, you may not miss the salt at all. Tone down on the sugar. Sugar (or corn syrup, or sucrose) is another ingredient that's pumped into an amazing amount of food, even things you don't consider to be sweet treats. Although people react differently to sugar in their diet, too much of it usually tends to contribute to a "hyper" state--which goes against your goal of relaxing, yes? Stick to high fiber and low fat foods. It's best to avoid refined and richer foods, such as processed and canned foods. Eat grains and fresh vegetables, avoiding those that you think you can't eat without seasoning, such as potatoes. Also, keep to a minimum any food that coagulates at room temperature--sour cream, butter, or cream--all are pretty much fat personified. Take vitamins. In addition to a daily supplement tablet, vitamins in other forms are a good idea. For instance, vitamin C comes in powders, tablets, or through citrus fruit. Mixing vitamin C powder in a glass of juice is a tasty and quick way to get it in your system. Vitamins C helps your body process things easier, so your system will flush out toxins easily. Exercise the pain away Exercise is internal massage, and getting your muscles moving will ease the concentration of pain that you'll feel. It'll also take your mind off the discomfort, and you get to do something productive for yourself. Moving might be unappealing at first, but you'll feel much better after you've already set your body into motion, especially after the cramps lighten.   Choose your exercise. Swimming is highly recommended because the water cushions feeling and water resistance is a great form of exercise. Running and fast walking are other good exercises, especially if your cramps extend to your legs. Above all, do whatever feels comfortable, and don't push yourself. A walk around your neighborhood could be just the thing, but if you're tired and it becomes difficult, you don't have to go all fourteen blocks. If you work all day and don't have time for walks until evening when it's too late, walk a little during or after lunch around your building or outside it. Avoid sitting too long at your desk (if you have one) and find tasks that allow you to move around. Avoid staying home in bed. Lazing around will intensify your discomfort by allowing your body to relax all other activity and let the pain shout out loudly. You may also start to feel like you are inhibited by the cramps, which should be avoided because this is a monthly occurrence that must be dealt with. Cramping is a natural side effect of being a female, so don't let it control your life. Fight lower back pain For many if not most women, menstrual cramps also mean pain in the lower back area. It's not clear if these are sympathetic pains, or if fluid imbalances are effecting posture. But one thing's for sure--they're real. And you'll probably need a strategy for dealing with them. Here are a few pointers: Take breaks from standing up. Your lower back will almost certainly tense up if you stand for extended periods of time--so much so that you'll feel the relief when you sit down. Your feet may also possibly swell if you stand up for too long. Depending on your body and cramps, measure the time you need to sit out for, and be mindful of the length of time you stand. Use massage aids. Many stores sell little hand-held wooden massagers, usually consisting of a wooden ball with legs on it which you use yourself to rub over an area. If you haven't got anyone willing to give your back a few rubs, do it yourself. A few minutes of massage can really subtract a lot of tension, and the contortioning to reach your back will help you stretch. Concentrate regular exercise on your back. Even when you're not menstruating, strengthening your back is always a good idea. Do some exercises specifically geared for your lower back area, including stretching. There are books and instructional tapes that are good guides to back exercises, but be sure to confer with your doctor about the best program for you personally, before starting anything that could have you on a stretcher if done incorrectly.   Recognize when to see a doctor Sometimes self-help won't do the trick. While you don't want to rack up medical care costs every time you feel poorly, you also don't want to ignore the warning signs of conditions that demand a health professional's care. If any of the following symptoms occur, see a doctor immediately: Extreme pain. If your cramps are beyond any relaxation techniques or pills? You may have a problem; it should be corrected as soon as possible to avoid further serious health risks. Irregularity. Cramps usually occur within the first couple of days of menstruation and continue sporadically through your period. If you suspect any strange patterns, or if you cramp when you are not menstruating, see a doctor. Keep in mind that many women are not regular, but it's a good idea to start paying close attention to your cycles to find out what your patterns are. Keeping a chart is a good way to keep track, and be sure to present it to your doctor during regular checkups. Fainting or vomiting. These symptoms are cited as menstrual effects, but if you are continuously experiencing these problems, see a doctor immediately. It could be that something very simple is occurring, such as rapid hormone changes. But it could also be an indication of something serious, such as toxic shock syndrome, a condition that can be caused by use of tampons. -end- Learn More!