Menstrual Cramps? What to Do?
Period cramps are a natural part of your menstrual cycle, and getting your period is one of them. While period cramps are typical, it’s acceptable to do everything you can to make yourself feel better when the time comes.
Of course, if you’re experiencing more severe cramping, you should consult with your doctor. If your cramps are bearable but not pleasant, experts advise a few things you may do to alleviate the discomfort.
Why Do Period Cramps Happen?
Prostaglandins, chemical substances involved in pain and inflammation, are released when you have your period. The uterus contracts as a result of them. When your uterus contracts, it aids your body in pushing out the uterine lining, also known as period blood, that has accumulated inside you throughout your cycle.
According to the American College of Obstetricians and Gynecologists (ACOG), the number of prostaglandins in your body is high on the first day of your period, according to the American College of Obstetricians and Gynecologists (ACOG). However, the pain intensity decreases as your period progresses, and you have minor discomfort. Higher prostaglandin levels are frequently associated with more severe period cramps.
When to Talk to Your Doctor About Your PMS Symptoms
An underlying illness such as endometriosis or polycystic ovarian syndrome might cause severe cramps (PCOS). If you believe your period cramps affect your lifestyle, speak with your health care physician right away. Because the pain is so severe, you should not be canceling plans or having to call in sick. And, even if you’re not sure if your period pains have progressed to a dangerous level, consult your doctor.
What To do When in Pain?
Some home treatments can assist provide relief from mild to temporary cramping. Continue reading for quick relief tips and information on potentially minimizing the discomfort during your next period.
Heat can help reduce pain in the abdomen and lower back. In a recent evaluation by Trusted Source, heat therapy (typically a heat patch or pack) was found to be as effective as NSAIDS in relieving menstruation pain. It may also result in fewer adverse effects. More research, though, is needed, according to the authors. Take a warm bath or use a hot towel if you don’t have a hot-water bottle or heating pad.
Keep Yourself Hydrated
Drinking more water will help relieve bloating, which can aggravate period symptoms. Drink at least 6 to 8 glasses of water each day, especially during your period. To make it more appealing, add some mint or a lemon wedge. Reduce your salt intake while you’re at it, as sodium promotes fluid retention and bloating.
Avoid alcohol since it causes dehydration. Menstrual cramps might be accompanied by diarrhea or vomiting in some women. If this happens to you, drink plenty of water to restore the fluids you’ve lost.
Eat to Lessen Pain
You may crave fatty, sweet, or salty foods when you have your period, but they are not your friends. So don’t eat the doughnuts or the potato chips. Some women have discovered that eating the proper meals can help with menstrual pain.
Cherries, blueberries, squash, tomatoes, and bell peppers are anti-inflammatory foods. Coldwater fish with a high omega-3 fatty acid content are also good selections. Increase your calcium intake by eating more calcium-rich beans, nuts, and dark leafy greens.
These foods include anti-inflammatory chemicals. Some women claim that eating this way might help them relieve menstrual pain and improve their overall health. However, it’s best to consume a healthy, balanced diet all year long, rather than just during your period.
Massaging with Essential Oils
Massage therapy for 20 minutes can be beneficial. Massage treatment for menstruation entails the therapist pressing certain spots on your abdomen, side, and back while moving their hands over your body. Aromatherapy massage may offer added benefits of essential oils are used.
According to a recent review by Trusted Source, massage treatment and aromatherapy can help with period pain. Lavender, peppermint, rose, and fennel is essential oils that may aid. In addition, you can buy or prepare your scented massage oil with identical ingredients.
Always dilute your essential oil with a carrier oil before using it. Examples are vegetable or nut oils, such as grapeseed or sweet almond oil. One drop of essential oil per teaspoon of carrier oil is a safe concentration.
Everyone requires calcium, yet most women do not receive enough of it. Calcium is needed not only for strong bones but also for the normal functioning of the heart, muscles, and neurological system. Calcium supplementation may also aid in the relief of menstrual cramps.
In research of young women, those who took a calcium supplement containing 1,000 mg per day from day 15 of their menstrual cycle until menstrual pain subsided the following process had less extreme menstrual pain than those who took a placebo.
To receive your daily dose of calcium, eat low-fat dairy products, fortified orange juice, tinned sardines and salmon, and other calcium-rich foods.
You can take a few various things to seek relief from period cramps. However, if you’re still having trouble, speak with your doctor. They should be able to assist you with the following actions.