| How to Keep a Cat Safe in the Car Posted: 08 Aug 2016 05:00 PM PDT Car travel can be very traumatic for cats. Unlike dogs, who often go along for drives to the park, a cat is usually in the car when it's going to the veterinarian. This means that just the sight of your car could cause your cat to panic. Longer car trips will require even more preparation if you want a safe and comfortable journey. Adjusting your cat to car travel and providing him or her with safe, comfortable travel accommodations will help ensure a smooth ride for both you and your feline friend. EditKeeping Your Cat Secure in the Carrier - Choose a reliable carrier. The first step to ensuring your cat has a safe trip in the car, no matter how long the drive may be, is to buy a sturdy and well-ventilated cat carrier. Your cat cannot safely roam the car, as it could easily get underneath the brake pedal, burrow into the underside of a seat, or even hop out the window. You'll need a carrier that will stand up to travel wear and tear but will also allow your pet to have a constant flow of air to prevent overheating.[1]
- A good carrier should be strong, somewhat lightweight, and secure.
- Avoid cardboard carriers, as these are practically useless. If your cat has an accident inside, the carrier will rapidly deteriorate.
- You'll want to make sure your cat can comfortably sit or lie down in the crate, but you don't want it so big that your cat will tumble around inside.
- An ideal carrier opens from the top. This will make it easier to get your cat into the carrier and reach in to feed or pet your cat without allowing for an easy escape.
- Make sure the carrier is well-ventilated so that your cat does not overheat on the trip.[2]
- Make the carrier as comfortable as possible. The hard plastic or wire mesh of a cat carrier isn't particularly comfortable for your cat to spend extended amounts of time on. If you're going on a longer road trip, making the carrier comfortable is even more important to ensure that your cat doesn't get sore or injured. Padding the carrier will also help lock in any accidents your cat might have, ensuring that your car doesn't end up smelling or getting stained.[3]
- Put down a layer of newspapers on the floor of the carrier. Then put down a soft towel so your cat will have something comfortable to sit or lie on.
- The newspaper and towel will help absorb any accidents your cat might have on the trip while also giving your cat some extra padding against the carrier.
- If you want, you can also put down a plastic liner to help contain accidents.
- Make sure nothing blocks the flow of air into and out of your cat's carrier.
- Check the lock on the carrier gate. Make sure your cat will not be able to escape from the carrier unless you open it yourself.
- Put the carrier in the back seat of your car.
- Add some toys in the carrier to make your cat feel less stressed.
The best place to situate your cat is in the back seat of your car. If you have some boxes or suitcases you can arrange on either side to stabilize the carrier, that might help give your pet an even sturdier ride. If you don't have anything to put on the sides, you might want to put the carrier on the floor - just make sure that your cat will still get a steady stream of cool air (or warm air, depending on the climate and time of year). [4] - Make sure the carrier is in a secure spot in the back seat. That way if you have to stop suddenly, you'll know that your cat will remain safe.[5]
- Depending on the size and shape of the carrier, you could even try using a seatbelt in the back seat to strap the carrier securely in place.
- Once your cat is in the carrier and the carrier placed in the car, do not let your cat out for any reason while you're on the road. A cat roaming freely in your car could easily get stuck under the seat, jump out a window, or cause an accident.[6]
- Try to make the ride as comfortable as possible. Once your cat's carrier is settled in, you'll be ready to hit the road. However, even if the carrier is padded, your cat may still have a frightening ride. You can help make the ride as comfortable as possible by watching the road, paying attention to traffic, and avoiding unpleasant bumps and swerves.[7]
- Try to avoid sudden stops/starts, as this can jostle your cat inside the carrier.
- Avoid potholes and big bumps as best you can.
- Keep the radio on at a low volume to block out some of the traffic sounds on the road. This can help calm your cat during the drive.
- Talk to your cat while you drive. If he or she is meowing or yelling, use a soothing tone to reassure your cat that everything is okay.
EditProtecting Your Cat Against the Weather - Keep the temperature comfortable inside your car. One of the biggest safety hazards to having cats (or any pets) in the car is the risk of extreme weather. It doesn't take much for a car to get hot enough in the summer that an animal could overheat. Even a moderately warm day in the 80 degree Fahrenheit range (26 degrees Celsius) could quickly heat a parked car to over 100 degrees Fahrenheit (38 degrees Celsius). Having the windows open may not be enough. Because of this, you'll need to take precautions to ensure that your cat does not get exposed to extreme or uncomfortable temperatures.[8]
- Always keep the air conditioner running in the summer and the heater going in the winter.
- Never leave your cat unattended in a parked car. If you're traveling with someone, leave the car running with the air conditioning on and take turns going into rest stops so that someone is always with the cat.
- Remember that high humidity levels can also overheat your pet. Keep an eye on the outside temperature and the humidity level, both where you are and where you'll be traveling to.
- Try to maintain some shade in the car. If your cat's carrier is in direct sunlight, even with the air conditioner going, it can still become dangerously hot for your pet. Try to keep the carrier in the shade if at all possible, but remember to make sure that the carrier's gate is not blocked so that air can still circulate through the carrier.[9]
- If you do stop anywhere, try to park in the shade. This should be done in addition to having someone stay in the car with the air conditioner on.
- Consider purchasing a cooling body mat. If you plan on traveling through extremely hot areas, like a desert, or through extremely humid regions, you may need to take extra precautions. Having the air conditioner on will certainly help, but having a cooling body mat can help give your pet some added protection against the heat and humidity.[10]
- Cooling mats may rely on a refrigerated component that is inserted into the mat, or they be water-activated.
- Some cooling body mats stay cool for up to three days while also remaining dry. This can be important when cooling off a cat.
- You can purchase a cooling body mat at many pet stores, or though an online retailer.
EditPreparing Your Cat for Car Travel - Have your cat wear a collar with an ID tag. Even if your cat is an indoor pet, it's a good idea to have your cat wear a collar with an ID tag for the entire trip. That way, on the off chance that your cat manages to escape, it's more likely that someone will find and return your cat if it's clear that the cat has a home.[11]
- The ID tag on your cat's collar should have your name and cell phone number. Remember that a landline phone number won't help you if you're on the road.
- Consider getting your cat microchipped. This can help a veterinarian or animal control worker identify your cat and access your contact information, in case your cat manages to slip off the collar somehow.
- Get your cat acclimated to car travel before long trips. Traveling in a car can be scary for cats. They often associate being in a car with going to the veterinarian, which is usually an unpleasant trip for cats. Because of this, you'll want to get your cat adjusted to safe, pleasant car rides before taking him or her on a longer road trip.[12]
- Go for a series of short drives with your cat. Try to go a few times each week, and start preparing your cat a few weeks in advance.
- Remember that even the sound of a car engine starting could frighten your cat. Be patient and try to get your cat acclimated well before you plan on making your longer trip.[13]
- Try to lengthen the duration of your drive a little longer each time. Aim to add about 15 to 30 minutes every trip.
- Pack a kitty travel kit. Even if you're not going very far, it's generally a good idea to be prepared in case a short trip gets extended. Driving in winter can easily force you to spend the night somewhere, for example, and it's best to make sure your cat has everything he or she would need.[14] Some basics to pack include:
- any medication your cat might need
- cat food
- several bottles of water
- a food dish
- a water bowl
- a litter box and litter
- a waste scoop
- Give your cat a light meal before a long trip. Because riding in a car can be traumatic for cats and may cause them to lose their appetite, it's best to make sure your cat eats before traveling on a long car trip. That way your cat will have enough time to digest the food and use the litter box.[15]
- Feed your cat three to four hours before you plan on leaving.
- Make sure you only give your cat a light meal. Aim for about half of what you would normally feed your cat for breakfast or dinner (depending on when you'll be traveling).
- Try to hide the fact that you'll be traveling. If your cat isn't used to car trips, or if your cat has had a traumatic car trip in the past, the site of your car could set off a panic in your pet. The best way to avoid this problem is by hiding the fact that you'll be traveling from your cat.[16]
- Choose a breathable cloth (like mesh) and drape the cloth over your cat's carrier before you carry it out to the car.
- Once you're inside the car, rearrange the cloth (if possible) so that it allows your cat to see you straight ahead, but surrounds the perimeter of the carrier's gate to block out the sky and the ground.
- Treat your pet as though it were a young child. You would not allow your baby to ride without a car safety seat or in the front seat, so don't let your cat ride unsafely either.
- Do not let your cat roam the car freely. Cats can easily cause an accident and have also been known to sneak out a window that's been cracked open.
- Never ever leave a child or a pet in the vehicle without adult supervision. Pets (and children) can quickly overheat or get hypothermia in extreme weather, and pet thieves have been known to steal animals from unattended vehicles.
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| How to Sue Someone for Breach of Contract Posted: 08 Aug 2016 09:00 AM PDT If you have entered into a contract and fulfilled your obligations but cannot get the other party to do the same, you may want to sue for breach of contract. A breach of contract usually occurs when a party fails to perform as promised, when something makes it impossible for the one party to perform as promised, or if there is a known intention that one party will not be performing as agreed. Lawsuits can be a headache. In some cases, though, they are the only way to get what you are legally owed. The process may seem overwhelming, but with the right preparation, you can successfully sue someone for breach of contract. EditPreparing to File Your Suit - Determine whether you have a valid contract. To sue someone for breach of contract, you must first prove that the contract existed and was valid. [1]
- While the word "contract" generally refers to a written document, a writing is not always necessary to create a contract. A contract may be written or oral.[2]
- For example, if the parties agree to a contract with the intention of writing it down later, a contract is created even if the parties never actually write it down.
- If you have an oral contract, you may present evidence of that contract to the court to prove that you had an agreement with the other party. Oral contracts, however, may be difficult to prove.
- Some contracts must be in writing. The Statute of Frauds dictates which contracts must be in writing to be valid.[3] Examples of contracts that must be in writing include contracts for:[4]
- The sale of real estate or land
- Goods valued over $500
- Paying another person's debt
- Marriage
- Agreements that will last longer than one year
- Transferring property after a death
- Determine whether a breach of contract has occurred. Breach of the contract occurs when a party who owes something under the contract fails to provide that good or service. This failure must be severe to be considered a breach.[5]
- For instance, if you hired a contractor to paint your house, he would not breach the contract by showing up late, but would breach the contract by never showing up at all.
- Determine whether you are within the statute of limitations. All states have statutes of limitations. These are laws provide the time limit for filing a suit.[6]
- The statutes vary based on your state as well as the circumstances of your case, the type of case, and whether you filed your claim in federal or state court. All of these factors will change the deadline for filing suit.
- The deadline for filing a civil suit, such as breach of contract, is generally between 2 and 6 years. Specific information on your state's statute of limitations for a contract claim can be found online.[7]
- The time begins to run once you realize the contract has been breached.[8]
- Determine if the breach is material and caused damages. The law requires that a breach be serious and that it caused damages before a party may sue for breach of contract. Damages must be in the form of lost money.[9]
- For example, imagine you are a painter and you make a contract to paint someone's house for $10,000, payable on completion. When you finish painting the house, the owner doesn't have the money. He pays you two days later. You will not usually have any damages from the delay. He still received a completely painted house and you still received $10,000, even if you did receive it a couple days later than you expected. Such minor differences from the contract agreement are not usually enough for a lawsuit.
- On the other hand, if you painted the house but the owner never paid you at all, you lost $10,000 worth of time and paint. This would be considered a material breach.
- Keep track of all damages. Make sure that you keep records of any financial damages that you may have. Calculate any money that you have lost and any other negative effects you have suffered from the breach of contract.
- For example, even if you didn't directly lose money as a result of the breach, you can claim damages if you lost some other benefit that had a monetary value, such as a job.[10]
EditFiling Your Lawsuit - Determine whether you can go to small claims court. If the amount in dispute is less than the small claim limit of the state where you file suit (usually between $1,500 and $15,000), you may file in small claims court instead of county civil court.[11] Check with the county clerk's office to determine what the small claim limit is.
- Small Claims Court is less formal than civil court and is designed to allow parties to represent themselves, saving the cost of attorney fees.
- Many of the complicated rules of civil court do not apply in small claims court. Suing in small claims court instead of civil court, however, means that you must give up some of your rights, such as the right to appeal.[12] You may wish to talk to an attorney to determine if civil court or small claims court is best for your suit.
- Choose the right court. Each of the parties' state and county of residence and the contract itself will help you determine which court is most appropriate. You may need to consult an attorney to determine the appropriate court for your suit.[13] If your contract does not specify which court has jurisdiction, here are some guidelines:
 - If all parties to the contract are residents of the same state, you may file your suit in any civil court or small claims court in your county or the other party's county.[14]
- If all parties to the contract live in different states, the contract may determine that one of those states will have jurisdiction. If so, you will likely need to file suit in that state's civil court, and in the county of the party who lives there. [15] You may wish to contact an attorney to determine if there is a way around the jurisdiction clause.
- If all parties to the contract live in different states and the contract does not specify which one will have jurisdiction, you may be able to file suit in your state and county.[16] If the case involves a large amount of damages, you may need to file in a federal court.[17]
- You may need to file in federal court if your case is based on any federal law (for example, a business contract that violates federal antitrust laws) or if you are suing a citizen in a different state and asking for at least $75,000 in damages. This is called diversity of citizenship and if you can fulfill this requirement, then the subject matter of the case will not matter. Keep in mind that there must be "complete diversity" -- its best to consult with attorney to determine whether you fit in this category or not as it requires extensive fact checking and analysis.
- Research state laws on serving the other party. The rules in any lawsuit require that you provide the other party with notice of the lawsuit and give him or her an opportunity to respond. Providing this notice is called "serving" the defendant. State laws about this process vary.
- Your state may require personal service of the complaint and summons in a breach of contract suit. Find your state's requirements online.[18]
- Your state may require a signature from an appropriate person when serving a defendant. Check with your state's rules of procedure for service or with your attorney to find out if this is is the case. It may be enough for the server may leave a copy of the complaint and summons at the defendant's home or work. If a signature is required, you will need to arrange for service when the defendant or another adult is present.[19]
- If allowed, service by mail is often sufficient and reliable, and is usually less expensive. In many cases, however, personal service will be required by law.[20]
- Obtain a complaint form. To sue someone for breach of contract, you must prepare a document called a complaint that you will file with the court. These forms differ slightly from one state to the next. Make sure you format you complaint correctly.
- If you are representing yourself, use a legal book or CD of legal forms to write out your complaint. You can also copy the style of an existing complaint you find on the internet or from another breach of contract lawsuit. These materials are especially useful if you are going to small claims court.
- If you hire an attorney to represent you, they will help you prepare the complaint, or prepare it for you.
- Plan on making at least three copies of the complaint.
- File your complaint. Statutory requirements state that some complaints have to be typed on a specific type of paper or on forms that approved by the court. It is best to check in with the court to find out the requirements before filing your complaint. Most complaints include the grounds for your breach of contract lawsuit and other information, such as:[21]
- The names and addresses of each party to the contract.
- A statement explaining why the court has jurisdiction over the lawsuit.
- A description of the contract involved.
- An explanation of how the defendant violated the contract and the damages you suffered. This is also known as the cause of action.[22]
- The amount of money you seek to recover the losses caused by the defendant's breach of contract.
- Await a summons. After you file your complaint, the court will issue a summons that includes the file number of the lawsuit, the names of the parties involved, and instructions for the defendant on how and when to respond with an answer. A copy of this and the complaint must be served the defendant in order to receive a response.
- Serve the other party. Provide the defendant with legal notification of the lawsuit. The person serving the paperwork must do so within the time allotted in the paperwork and fill out a proof of service form that details how, when, and where they served the paperwork to the defendant. Some things to consider when attempting to do this:
- The state cannot locate the defendant for you. You must track them down yourself.
- If personal service is required, you will typically need to have the county sheriff or a process server serve the defendant. You are not allowed to serve the defendant yourself. [23] You can, however, ask a friend, coworker, or anyone who is over 18 years old and not party to the case to serve the paperwork for you.
- You can locate a process server by checking the phone book or an online phone directory. When serving via the county sheriff, the clerk's office and/or the court will take care of making the arrangements.
- Personal service may or may not be offered by your county sheriff's department. If the sheriff offers personal service, there may be a fee. Call the county clerk or the sheriff's office to determine if process service is offered, and what the fee is.
- If you have hired an attorney, he or she will be able to advise you as to the best way to serve the defendant.
- Prepare for your hearing. There are many things to do between filing your lawsuit and attending your hearing. This is a good idea to consult with an attorney, especially if your case will not be in small claims court. You will need to:
 - Make copies of the contract for the defendant and the judge, and have them ready for the hearing. You will want to ask that the contract be included as evidence. If you hire an attorney, they will take care of this for you.
- Highlight any part of the contract that you intend to refer to in court, such as the specific clause the defendant breached.
- Prepare any witnesses who you will call to testify. Make a list of the questions you will ask them. Again, if you hire an attorney, they will guide you through this process.
- Avoid calling friends and family as "character witnesses." Instead, find parties who have direct firsthand knowledge of the specifics of the contract and the breach.
- Be sure that you know what the witness plans to say in the testimony ahead of time so that you are not caught off guard during the trial.
- Conduct discovery. Discovery is the process of finding out what evidence the other party will present. You can do this by sending interrogatories, or request for production or admission. These are formal requests for the evidence the defendant will use in court. You will want to talk to an attorney for information about discovery rules and help with the process.
- Attend your hearing. Show up at your court date and present your case. Your opening statement should tell a story about your claim, the damages you suffered because of the breach, violations of terms in the agreement and why the other party was at fault.
- If an attorney is representing you, follow all instructions they provide. If you are representing yourself in small claims court, be prepared to lay out your case in a clear and articulate way.
- Be sure to follow all the rules and comply with appropriate Courtroom decorum, such as calling the judge, "your honor" or "judge" and only speaking when it is your turn.
- For example, you might say "Your Honor, this is a matter of a web designer who did not carry out his contract to build my coffee shop website in Queens, NY, after I paid him the full amount of $5,000 on May 1, 2014."
- If you have any reason to believe the defendant may attempt to hide from service, it is best to pay for personal service by a sheriff or process server.
- Many states and county clerk's offices offer forms, instructions, and other help for litigants who chose to prepare their own pleadings and/or represent themselves in court. Check your state's website, and the website of county clerk's offices in your state, or visit your local clerk's office.
- If your lawsuit is successful, you may be eligible for one or several of the following:
- Specific performance (forces the breaching party to do what was laid out in the contract)
- Damages (payment by the breaching party to the other party)
- Restitution (If the non-breaching party has already performed, this remedy entails making the non-breaching party whole by putting him in the same position as he/she was before the breach occurred)
- When preparing your own complaint or other pleadings to file with the court, you are expected to know and follow all of the rules concerning the form and filing of pleadings. It may be wise to consult with an attorney before filing any pleading you have prepared yourself.
- This article constitutes legal information, not legal advice. For legal advice, contact a licensed attorney.
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| How to Reduce Menstrual Cramps Posted: 08 Aug 2016 01:00 AM PDT Menstrual cramping is a very common problem experienced by 50-90% of reproductive-aged women. Pain during menstruation is the result of cramping of the muscle in the wall of the uterus, similar to a muscle cramp you may get in other parts of the body while exercising. Strong, lengthy contractions of the muscles in the uterus lead to cramping of the muscle. Cramping usually begins 1-2 days before the onset of bleeding, and then diminishes 1-2 days after the onset of bleeding. It's generally experienced as a lower abdominal or pelvic pain that is sharp, intermittent, and varies in intensity. It can sometimes be experienced as a continuous, dull ache. The pain can radiate into the back, thighs, and upper abdomen. Women may also experience headache, fatigue, nausea, or diarrhea.[1][2]If you have moderate to severe cramps, there are some remedies you can follow to help reduce your menstrual cramps. EditSeeking Medicinal Help - Take over the counter medication. Nonsteroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen or naproxen are the first-line medicines for painful menstrual cramping. NSAIDs work by blocking the contractions that cause cramps. Ibuprofen is the most common of the two. You can take 400-600 mg of ibuprofen every 4-6 hours or 800 mg every 8 hours with a maximum dose of 2400 mg daily.
- You should start taking them as soon as you feel the onset of symptoms and continue your dose for 2-3 days as needed, depending on your symptom pattern. If you wait after they start, especially if you have had bad cramps in the past, you risk getting a cramp that is so bad, that there isn't much of anything you can do for it.
- Try ibuprofen brands such as Advil and Motrin. You can also try naproxen brands such as Aleve.[3]
- Learn about hormonal birth control. If natural remedies, diet and nutrition, exercise, and NSAIDs do not work to relieve cramps in a satisfactory manner, hormonal birth control may be a good options for you. There are many different forms and kinds that can be effective in making menstruation lighter and less painful.
- The method you chose depends on your general health, sexual practices, and personal and financial preferences. Discuss your options with your healthcare provider.[4]
- Take birth control pills. Birth control pills are an oral hormonal birth control that you take daily. Because you control when they are taken, they are easily stopped. They are widely used, readily available, and relatively inexpensive. However, they can be annoying because they must be taken daily at the same time.[5]
- Wear the birth control patches. The patches work just like the pill, expect they are in a patch form. They must be applied monthly and, like the pills, can easily be stopped.
- They can also fall off accidentally, be easily seen when applied to certain areas, and are a constant monthly expense.[6]
- Try the vaginal ring. If you don't want a pill or patch, you can try a vaginal ring. This form of hormonal birth control is only changed monthly and can easily be stopped when you don't need them anymore. They are considered more private than the patch or pill because you don't have to take a pill or put on a patch where anyone can see you.
- It can accidentally fall out during sexual activity and it is still a constant monthly expense.[7]
- Consider hormonal injections. If you don't like any other options, you might consider taking a hormonal injection. They are more convenient because they are given only every 3 months, but they must be injected every time. However, they have worse side effects than the other options. You may stop having periods and can continue to be infertile for up to one year after stopping.
- This option may result in weight gain.[8]
- Get a hormonal birth control implant. Implants are more permanent options for menstrual cramp control. Once they are implanted, they last for 3-5 years. Despite their longevity, they are easily reversible once you remove the implant.
- The insertion process can also be quite painful, though you only have to do it once every few years.[9] The implants can cause regular bleeding.
- Think about an intrauterine device (IUD). If an implant isn't quite right, you can try an even longer lasting option called an IUD. These devices are effective for three or five years and have very limited side-effects.
- You are at increased risk of pelvic infection in the 30 days post insertion if an STD is contracted. Fertility returns immediately after removal of the IUD.
- See a doctor. If your cramps are more severe than usual, feel unusual for you, and if the timing or location of the cramps is different, you should contact your doctor. You should also consult your doctor if your cramps last more than 2-3 days. It is possible that you cramping may secondary dysmenorrhea, which is a more severe version of menstrual cramps that are usually caused by an underlying disease or disorder.[10]
- There are certain reproductive disorders that cause secondary dysmenorrhea. These disorders include endometriosis, pelvic inflammatory disease, stenosis of the cervix, and tumors on the wall of the uterus.[11]
- If your doctor suspects any of these disorders, he or she will perform a physical exam and run tests to see which is most likely. She will perform a pelvic exam and check for any abnormalities or infection in your reproductive organs. She may also give you an ultrasound, a CT scan, or an MRI. In some cases, your doctor may perform a laparoscopy, which is an outpatient procedure where a camera is surgically inserted to examine your your abdominal cavity and reproductive organs.[12]
EditUsing Alternative Therapies and Natural Remedies - Use heat. There are several natural therapies that have been studied and shown to help relieve pain from menstrual cramping. One of the most common and easiest methods to use is heat. Heat can be just as or more effective than over-the-counter pain medications, such as ibuprofen or acetaminophen.[13] The heat aids in relaxing the contracting muscles that cause cramps. You should apply heat to your lower abdomen. You can also apply it to your lower back. Try a heating pad or a heat patch. Heat patches are adhesive, non-medicated pads that give off heat for up to 12 hours. You can apply them to skin or clothing, but make sure you read the directions.
- Heat patches come in different shapes, sizes, and say they are for different uses, though you can use any patch for menstrual cramps. Some brands even have patches specifically for menstrual cramps, such as ThermaCare heat wraps.
- Patches are more convenient than heating pads because they are portable, so you can apply it and go about your day.
- If you don't have a heating pad or a heating patch, then you can try soaking in a hot bath or taking a hot shower to help relax you and relieve cramps.
- Try behavioral intervention. It may be helpful to develop certain kinds of behavioral intervention coping strategies, especially if you have persistently bad cramps. These strategies include relaxation training, which uses a repetitive activity, such as deep breathing, reciting a prayer, or repeating a word or sound, in combination with clearing your mind, ignoring distractions, and taking on a positive attitude. This is supposed to help you relax and let go of the pain.
- You can also try imagery intervention, which uses positive thoughts and experiences to change your emotional state and distract you from and relieve the pain.
- Hypnotherapy is another method that uses hypnosis to induce relaxation, decrease stress, and relieve pain.
- Since cramps affect the same muscles as child birth, some women find it helpful to use Lamaze exercises to relieve menstrual cramps. Try the rhythmic breathing used in Lamaze exercises to help relieve or lessen the pain.
- You can also attempt biofeedback, which is a method where you learn to control physiologic parameters such as heart rate, blood pressure, and temperature along with relaxation techniques to help train your body to control symptoms.[14][15][16]
- Distract yourself. Distraction is one of the most powerful and readily available painkillers. If you have intense cramps, then do something that normally absorbs you completely, such as socializing with good friends, reading a book, playing a computer game, watching a movie or TV show, or spending time on Facebook.
- Make sure you pick something that will keep your mind off of the pain and convince your body to focus on other things.
- Give acupuncture a try. Acupuncture has been used as a pain relief method for over 2,000 years. In this method, hair-thin needles are placed into the skin on specific locations on your body. The needles do not cause pain for most people, and some women find that it reduces menstrual cramps.
- Despite some word of mouth testimonies, studies of this are inconclusive.[17]
- Massage your abdomen gently. Sometimes, it helps to put gentle pressure on the affected areas. Lie down and prop your feet up. From your reclined position, gently massage your lower back and abdomen.[18]
- Make sure you don't press too hard. You don't want to cause more pain instead of relief. This can help relax the muscles and relieve the pain.
EditUsing Diet and Nutrition - Take supplements. Research has shown that certain vitamin and nutritional supplements can help lessen menstrual cramps when taken daily. The mechanisms for this are not well understood, but the many dietary supplements have been shown to reduce cramping. Take 500U of Vitamin E, 100 mg of Vitamin B1, 200 mg of Vitamin B6, and a doctor approved level of Vitamin D3 daily.
- A blood test can assess if you have enough of these vitamins in your diet, and a regimen of supplementation can be take accordingly.
- You can also take a supplement of fish oil or cod liver oil.[19]
- Change your diet. One study showed that a diet low in fat and rich in vegetables helps decrease menstrual pain.[20] You should eat green, leafy vegetables, which are rich in Vitamins A, C, E, B, K and folates. Much like with the supplements, these vitamins and minerals can help menstrual pain. These foods can also help prevent anemia from menstrual bleeding by providing nutrients necessary to create new red blood cells.
- You should increase your iron as well while you are menstruating. You can eat lean red meat or take supplements to help prevent menstrual anemia.
- Green vegetables and berries also contain antioxidants, which may play a role in fighting inflammation related to bloating.
- Another study showed that women who ate 3-4 servings of dairy daily had lower rates of cramping. You should not eat this much dairy if you are prone to be gassy or bloated if you consume too much dairy.[21]
- Drink tea. Different varieties of teas may help to soothe cramps. Make sure when choosing a tea variety that you choose decaffeinated versions so you don't cancel out the soothing effects of the tea by increasing cramps with the caffeine. Raspberry, chamomile, and ginger tea may have anti-inflammatory capabilities to help relieve cramping.[22][23]
- You should avoid caffeinated teas because caffeine encourages anxiety and tension, which can make your cramps worse.
- The amount of tea needed to provide relief is not documented, but as long as it is decaffeinated, you can enjoy as much as you'd like.
- This can also help to keep you hydrated.
- Avoid alcohol and tobacco. Alcohol can cause water retention and bloating. Nicotine in tobacco can cause increased tension and cause a narrowing of vessels called vasoconstriction. This issue leads to decreased blood flow to the uterus and a worsening of your cramps.[24]
EditDoing Physical Activity - Exercise. Exercise can help relieve menstrual symptoms in general, include cramping. Exercise releases endorphins, which are natural pain relievers. Endorphins also help counteract the prostaglandins in your body that cause contractions and pain. Because of this, physical activity may help relieve cramps.[25]
- Try different kinds of aerobic exercise, such as walking, running, cycling, swimming, kayaking, hiking, or a class at the gym.
- Do simple stretches. Stretching helps relax your muscles and alleviate cramps. Sit on the floor with your legs stretched far apart. Stretch forward to catch your toes or ankle. Breathe in while keeping your back straight. After a few breaths, lean forward towards the floor.
- You can try other simple stretches as well to stretch out your back or abdomen, depending on which areas hurt the most.
- Increase your sexual activity. Some women experience relief from menstrual cramping with orgasm. The reason behind this is not well understood, but may have something to do with endorphins released during sexual arousal. Much like with exercise, the endorphins released during orgasm can help relieve the menstrual cramps and inflammation. [26]
- Try yoga. Similar to aerobic exercise and stretching, yoga helps relax the body and reduce aches and pains in the lower back, legs, and abdomen. When you begin to feel menstrual cramps, you can try various yoga poses to help you with your pain. Before you start, get in some comfortable clothes and put on soothing music.
 - You can do the head-to-knee forward bend. Sit on the floor and extend your legs in front of you. Pull one of your legs in and bend it 90 degrees so that the sole of your foot rests against the inside of your thigh. Inhale and grab your shin, ankle, or foot. Stretch the torso over your leg towards the foot. Exhale and bend down from the groin. Lengthen and stretch your back instead of rounding it. Breathe as you hold the pose, extending through the heel and pressing your sitting bones towards the floor. Hold for 1-3 minutes, then switch sides.
- You can also try the noose pose. Get into a full squat with your feet together. Lower down until your buttocks are towards your heels. Inhale, then move your knees to the left as you turn your torso to the right. As you exhale, wrap the left arm back behind you and around your knees and legs. Inhale and reach the right arm around to clasp your hands. Exhale as you gaze over the right shoulder. Hold for 30-60 seconds as you breathe. Switch sides.
- You can also attempt camel pose. Get on your knees, hip-width apart. Make sure your shins and feet are pressed firmly into the floor. Rest your palms on the top of your buttocks with the fingers pointing down. Inhale. Lift your chest and move your shoulders down towards the ribs. Exhale, then push your hips forward as you arch back. To stabilize yourself, rest your hands on your heels. Lift the chest. Breathe steadily for 30-60 seconds.[27]
- If you are you have uncommonly harsh cramps or feel like there may be a problem, see a healthcare provider to discuss your symptoms. The cramps may be a sign of an underlying disorder that requires treatment such as endometriosis, adenomyosis, uterine fibroids, pelvic inflammatory disease (PID), congenital anomalies, or cancer.
- Other signs and symptoms that should prompt you to seek medical attention include fever, vomiting, heavy menstrual bleeding that soaks a pad or tampon more than every two hours, dizziness or fainting, sudden or severe pain, pain different from your normal menstrual pain, pain with urination, abnormal vaginal discharge, and pain with sexual activity.
- Try lying down and putting a hot water bottle on the stomach. Distract yourself by watching or reading or doing something interesting and that requires attention to avoid thinking about your pains or cramps.
- Try eating more foods that contain potassium, such as bananas.
- Try lying down on your stomach or your side with your knees under your body. For some people, because their knees are up on their stomach.
- Try taking longer showers. While it may not help if you're trying to conserve water, it may help to reduce the pain coming from your belly.
- Drinking hot tea can also help reduce the pain.
- Rinse a towel under hot water and put on the area that is cramping, then the area after removing it for another way to relieve the cramps.
- Although it may not seem like it, pooping may also help relieve any pressure or pain that you are having.
- Don't use an ice pack or anything cold to sooth the cramp.
- Using medicine constantly results in them being harmful to your stomach. They also cause diarrhea, and your body will become resistant to the pills.
- Try laying on your back and push to a bridge position. This will stretch the stomach muscle enough to where when you apply a hot compress it will relieve the pain faster.
- Chamomile tea helps a lot when dealing with cramps.
- Raspberry tea helps reduce the cramps, and even the days you bleed! 3-5 cups a day should help. Also, lying on your back and pushing your hips up whilst taking deep breaths should help relieve some of the pressure.
EditSources and Citations
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