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Cramps and menstrual discomfort
A woman has an average of 450 menstrual bleedings during her life span, it’s as much as bleeding for 6 years in a row. If a woman bleeds about 5 tablespoons per menstrual period, it becomes about 34 liters of blood in one life. Imagine that you will have bleeding blood that weighs 36 kg during life. It’s not bad! In fact, you also have a very own day! On May 28, 2014, International Menstrual Day is celebrated.
It is common to have an inconvenience associated with periods. For example, you may have menstrual cramps, be depressed or have severe bleeding. Menstrual cramps is usually not due to any disease, but they can still prevent you from living your life as you please. Many of the problems can be treated by yourself. Sometimes you need to be examined by a doctor and get treatment. In most cases, however, you can do away with cramps at home.
First, let us have a look at different types of menstrual disorder. There may be several types of inconvenience. The inconvenience may vary from one person to another, both the problems you get and how difficult they are. It is common to suffer from menstruation and it is extra common among young girls. Here are multiple tips on how to relieve your cramps. It is far from unusual to feel pain in the stomach, back, groin or in the head when you have one. Menstrual pain and PMS usually sneak in a few days before, or just at the beginning of periods. Some women have problems throughout periods, but most of them disappear after a few days. Menstrual pain is something you get when your uterus contracts and when the mucous membrane is exposed to menstrual haemorrhage. Since the uterus is a muscle, you may feel cramped when it happens.
As has already been mentioned, pain occurs in a period when the uterus loses its inner lining. At this time of the month, the body produces hormones called prostaglandins that triggers the contraction of the uterus to expel the lining and this is what causes the throbbing pain of menstrual cramps. Not everybody experiences menstruation cramps, but almost three out of four women do and for about one in ten women, these cramps can be serious enough to interfere with normal daily activities. If your menstrual cramps is difficult or mild, it is not something that anyone expects, so let’s take a look at ten tips on how to relieve the pain period.
Menstrual pain means that it hurts in the lower abdomen and in the lower back. The pain can also radiate in the loins and thighs. Cramps may make you feel dizzy, give you hot or cold flashes, or make feel faint. It’s common to experience pain already before the menstrual bleeding starts. Menstrual cramps is usually the strongest during the first and second days of period.
Once bleeding has begun, you may also feel ill and get diarrhea. Diarrhea occurs because you have high levels of hormone prostaglandin in your body. If you suffer from IBS, you can get more diarrhea during your periods. Menstrual cramps is very common and usually no sign of any disease. This does not mean, however, that you shouldn’t do anything about it.
Inside the uterus there is a mucous membrane that is encountered when periods start. The pain is due to the uterus pulling together to bump the mucous membrane. For the uterus to contract, hormones called prostaglandins are needed. The more prostaglandins you have in the body, the more likelihood you are having menstruation. This is not something you can control. There are many nerves around the uterus that are affected when the uterus draws together. That’s why it can hurt even in your back, your loins and thighs.
Specifically painful menstrual cramps may have other causes:
- Myomy, which is a muscular nerve in the womb
- An inflammation of a fallopian tube or in the uterus.
PMS and PMDS
It’s common to be sorry or angry the days before while. It is called premenstrual syndrome and is often shortened to PMS. A more severe form of PMS is premenstrual mood changes, also called dysphoretic mood changes or PMDS.
PMS may cause one or more of the following symptoms approximately one week before periods start:
- You have mood changes.
- It hurts or pulls in the breasts.
- You lose weight.
- The stomach gets swollen
- The fingers get swollen.
You can feel the symptoms of PMS differently on different occasions.
What can be done about menstrual cramps
There are several things you can do to reduce the pain. Test yourself for what works best for you.
We have listed the most time-tested tips on how to relieve menstrual pain:
Relieve the pain with heat
Put something warm on your stomach or back. For example, it may be a hot water bottle or a heated cushion. The cushion is heated in a microwave oven. The heat causes the muscles to relax and then makes it less painful. You can also try to bathe or shower in warm water. Heat is the best you can use to relieve menstrual pain. Put a heat pad, a wet pillow or a hot water bottle as you wrap a towel against your stomach. Taking a lovely hot bath can also help!
Relieve the pain with movement
As you move on, the analgesic hormone is released endorphin in the body. Therefore, the menstruation may feel less if you move. For example, you can go for a walk or work out if you manage it despite the menstruation. As the muscles relax after training, exercise can help with menstruation. Exactly how much you want or can exercise is up to you, but it may be worth trying if you are in a lot of pin.
If you experience a fairly strong period of pain, then you do not feel like a complete workout, but a little exercise reduces pain. Just taking a quick walk will cause your blood to circulate and release endorphins that work to reduce muscle cramps. Try to do at least some exercise during periods and will help relieve pain and discomfort.
Relieve the pain with sex
Getting an orgasm my relieve the pain. You can get that by masturbating or by having sex with your partner. The orgasm causes the uterus to contract and then relax. If you want to let your uterus relax and cramp less then it can help to masturbate. When the uterus is relaxed, it does not work as intensively, which causes the pain. The orgasm also causes pain-relieving endorphins to be released into the body.
Pull your knees up
A common midwife’s tip to reduce the pain is to pull the knees against the stomach. It can help to soothe the cramps and feel nicer within several minutes.
Pills are an option
If you are interested in testing birth control pills or a hormone spiral, this may be an option for you. There are several varieties that help relieve menstrual pain. Book a time at the youth reception and talk to a midwife there.
An old-fashioned method of relieving pain is acupuncture. So what is acupuncture? Well, that’s when an educated acupuncturer puts small needles on specific areas of your body to relieve pain.
Take the tablet immediately!
If you know that you have really severe menstrual pains, it is best to take your pain tablet at first symptoms of PMS. Either when you start to experience pain or start bleeding. If you do, the tablet begins to work faster and more efficiently. In addition, you bleed less.
Drink Chamomile tea
Chamomile is another natural beverage that can help reduce menstrual pain. Research has shown that chamomile, including all its many health benefits, increases the levels of an anti-inflammatory compound called hippurate, which reduces hormone production, prostaglandins, and therefore reduces the severity of menstrual pain. A study presented in The Journal of Agriculture and Chemistry discovered that there were positive aching effects in herbal tea against menstrual cramps. Hot drinks also help against the ailments because the body needs a lot of fluid when your uterus is struggling.
Get enough vitamin D
An increased intake of vitamin D days before you can have can lead to less pain. A group of 40 women was divided by half and one group received a vitamin D dose to drink (7.5 grams) while the other group received an ineffective beverage. The group receiving vitamin D had a 41% decrease in cramps while the placebo group had no difference at all in pain reduction. Goose, perch, rainbow salmon and chanterelles contain a lot of vitamin D. Taking calcium can also help according to an old cure. Dairy products and sesame seeds contain a lot of calcium. It is also worth trying to drink some extra milk before periods next time.
Cinnamon, ginger and papaya
A little extra cinnamon, ginger tea or papaya fruit salad are other examples of food that can relieve menstrual pain. Another great tip on how to relieve the pain period is to drink cinnamon tea. Cinnamon has anti-spastic properties that help alleviate menstrual cramps. You can make a delicious cinnamon tea by adding half a teaspoon of cinnamon powder into a glass of hot water with a tablespoon honey and a little lemon, if you want. Drink this twice a day and reduce the severity of muscle spasm that causes pain.
Avoid caffeine, alcohol and fast food
Caffeine intake in the form of coffee, for example, can exacerbate your cramps. The same applies when it comes to alcohol and fatty foods (pizza, hamburgers, kebabs, etc.).
If hunger strikes when you have menstrual pain it can also cause you to get more pain. So make sure you get well with food, especially vitamins or any of the other food tips in this post.
Get out in the sun
Studies have shown that vitamin D, which is created by exposure to sunlight, can reduce the severity of menstrual cramps. Although it may not feel like a long walk, go out into the sun for an hour two really can help your menstruation.
Have molasses for desert
A bit old and trusted on how to relieve the pain period is to drink milk and molasses. Molasses contains minerals, vitamins and selenium, which help to calm the muscles of the uterus and stop blood clots. To make molasses, mix two teaspoons with a cup of warm milk and drink as soon as you start to experience cramps.
Basil is a natural remedy very effective for menstrual pain because it contains caffeic acid, which has analgesic properties. Add a little of fresh basil leaves almost boiling water and let cool. You can drink basil water preferably when experience discomfort, it will help reduce the pain with a surprising efficacy. Or another way to include basil in your diet is to add the greens to your smoothies.
Another great tip on how to relieve the pain period is to make an infusion with fennel to reduce the discomfort of menstrual pain. Fennell contains substances anticonvulsant and anti-inflammatory properties as well. To make fennel tea, add a teaspoon of fennel seeds to almost boiling water and simmer for five minutes. Then add a teaspoon of honey for a bit of sweetness.
Ginger is another herb that is known to reduce prostaglandin levels, thus contributing to reducing the severity of Menstrual pain. It is also a big draw energy, will help combat fatigue that can be caused by periods as well. You can make your own ginger tea by demolishing a small amount of fresh ginger add almost boiling water, then wait for five minutes, and have it all ready! It tastes good if you add a tablespoon of honey and add a drop of fresh lime juice to it.
Skip alcohol drinks
The medical advice for women suffering from severe menstrual pain is to stay out of alcohol for a while, as alcohol can aggravate the problem. The cure is easier and more pure for a pain period of a glass of warm water. This increases the circulation and the heat in the water helps to reduce cramps as well.
Parsley is a simple and effective home remedy for menstrual problems. It is especially useful for women who suffer from severe menstrual pain and / or menstrual disorders. The muscles of the womb shrink as a result of severe pain during menstruation, resulting in irregular bleeding. The patient should drink ½ cup parsley juice. You can mix this juice with some other one, eg carrot juice.
Boost up your intake of sesame seeds
Sesame seeds are a very good home remedy for severe pain during menstruation. They also increase the blood flow during the period. Boil in a glass of water 1-2 teaspoons of sesame seeds. Let stand for a moment, then drain the mixture. Drink decoction once or twice a day.
Sesame seeds do not always have to cook. Add some sesame seeds to a glass of water and drink such a mixture twice a day if you suffer from pain during the period.
Papaya is very helpful in the treatment of menstrual problems. Women (especially young), suffering from small bleeding during the period or those experiencing severe menstrual pain, should eat raw papaya. Papaya helps regulate the functioning of the muscles of the uterus, resulting in proper blood flow.
Banana is another fruit useful during menstruation. Women suffering from excessive bleeding and severe back and stomach pain should take decoction of banana leaves, cooked in small quantities of oil and curdled milk. Such a mixture gives immediate relief from pain and controls excessive bleeding.
Seeds of coriander
You can also try the following simple and effective way to have menstrual problems. Prepare a mixture of coriander seeds and water, adding 15-20 grains to a glass of boiling water. Cook the decoction until half of the liquid evaporates. Leave for some time and then drink. You can add a little sugar, because the brew is very bitter in taste. This agent effectively and quickly relieves menstrual pain and additionally compensates excessive bleeding.
Consume enough of iron
Diets rich in iron are also very important, especially for women who suffer from anemia. Get sufficient quantities of it with food or with food supplements.
Try asoka infusions
Asoka is used to relieve menstrual pain. Asoka tree bark is administered to women who experience excessive bleeding during the period, as a result of fibroids on the uterus or for other reasons. Asoka exerts a stimulating effect on the uterus and the secretion layer in the reproductive system.
Employ bamboo leaves in your anti-cramps crusade
Bamboo leaves are often prescribed for menstrual pain. Regular intake of bamboo leaves is recommended for irregular periods.
Take beetroot decoction
Beetroot decoction is used to improve irregular periods. Beetroot oil is also a popular remedy for women’s reproductive disorders.
Make chicory your friend
Another effective herbal remedy for menstrual problems is chicory. You should prepare the chicory seeds to treat the problem of stopping the menstrual period.
Mix parsley with fennel for best results
Fennel is a very effective means of regulating the menstrual cycle. It helps women who have late menstrual periods to get them on time. Young girls suffering from anemia are prone to severe contractions during menstruation, which can be very painful. Mix of garden fennel and parsley is very useful in such cases.
Add Asafoetida infusion on your tea menu
Asafoetida is very effective in increasing the secretion of the female hormone progesterone. Sauté the asafetide gum on clarified butter combined with goat’s milk and a tablespoon of honey and apply over a month. This agent will reduce pain during menstruation and reduce bleeding.
Drink lemongrass teas
Lemon grass also gives you a lot of benefits in the fight against painful and heavy periods. It can be taken as a tea.
Drink daisy infusion twice a day
Daisy is another effective herbal remedy for menstrual cycle problems. Women suffering from severe pain during the period should take 1-2 tablespoons of margarine extract twice a day. It is also a means of regulating bleeding during menstruation.
During menstruation, stay on the right diet
Use a slightly more digestible diet, avoid salty foods and spices that cause bloating which would additionally burden the aching stomach. Clear out on these days strong coffee and tea, cola drinks, because the caffeine contained in them strengthens the contractions of the uterus. Take care of the presence of magnesium in the diet, which reduces muscle tension and carbohydrates – boosts mood and serotonin production. You will find them in all kinds of pasta, breads, brown rice, groats and vegetables.
Massage your belly with essential oils
For menstrual cramps, abdominal massage is helpful. To relieve the pain, perform a relaxing massage to tighten the abdominal muscles. Pour 4-5 drops of essential oil into the palm and massage for a few minutes with the abdomen clockwise. Dandruff-free, lavender, eucalyptus, marjoram essential oil (diluted with base oil, eg olive oil).
To relieve menstrual pain, take analgesic pills
Reach for over-the-counter pain relievers. Take them when the pain is still small (taken in the acute phase of pain may be ineffective). If menstruation occurs regularly, they will begin to swallow 2-3 days before the scheduled date and take the first 2 days. But not all painkillers are recommended. Safe and effective are those containing ibuprofen, naproxen and diclofenac. However, if you suffer from peptic ulcer or duodenal ulcer or hemorrhagic fever, choose paracetamol. Avoid acetylsalicylic acid (aspirin) because it lowers blood clotting, which can aggravate bleeding. Composite preparations that contain a combination of several components (eg paracetamol with caffeine or codeine) are more active. Many women help with diastole. Remember not to swallow your medication on an empty stomach. Be sure to drink plenty of water.
The list of don’t’s to heed during menstrual cramps
If during menstruation experience very intense cramps that prevent you from doing your daily duties, the instruction from the above list should be complemented with a not-to-do list that you will find further on. In many cases, this condition is also accompanied by dizziness, fainting and multiple aches. If this problem also affects you, you surely know that it is not easy to get rid of these nasty symptoms. Below you will find home-grown, proven ways to fight the painful menstrual cramps.
And this is the list of things to avoid during the period:
- Avoid foods that can cause constipation, especially during the last week of the menstrual cycle. These include fried foods, sour dishes and protein-rich foods.
- Avoid meat, poultry and dairy products. Fish are an ideal ingredient in your diet if you have painful periods. Fish contain omega-3 fatty acids that help to relieve cramps during the period.
- Avoid alcohol drinks, since the intoxication and dehydration will only increase cramps. Boost your water consumption instead. We know this sounds like a very spoilsport old wife’s advice, alcohol is a number one culprit if you get excruciatingly strong cramps.
- You should avoid vegetables like potatoes, orange pumpkin, or eggplant. Instead, vegetables and fruits such as white pumpkin, papaya, green asparagus, or cucumber are very good for painful menstruation.
Yoga positions that relieve your cramps
In contradiction to the opinion on exercising during periods expressed above, here is another take on the problem a group of other experts hold to. During menstruation, especially when pain is strong, it is best to limit intense physical activity (aerobics, gym, jogging, swimming) and rest. The only exception is yoga – some asanas bring relief in difficult days. On the other days of the cycle, regular exercise, such as aerobics or belly dancing, is advisable, as they strengthen pelvic floor muscles.
Our advice would then be to listen to your body, it should give you a better understanding if you wish to fight fire with fire or to try and win cramps over by deep relaxation on a yoga mat. Are you one of all women suffering from menstruation before and during the X day way too much to even think of lacing up your Nikes? If so, these yoga exercises can help you relieve the inconvenience! Menstrual cramps is actually an exercise pain that occurs when the uterus pulls together to bump out the mucosa that becomes over after an egg has not been fertilized. It is, therefore, the uterine muscle that works hard and gets tired, which results in the relieving of pain. It is not uncommon for menstruation cramps to be felt in the lower abdomen, in the lumbar nerve and even in the thighs.
Just like exercising for muscles in the legs, shoulders and backs, it may feel better to stretch and stretch the muscle. These yoga exercises help you relax and reduce the pain and discomfort of your back, stomach and thighs.
So here are five yoga exercises that help against menstrual cramps:
- Camel Pose
Starting position: Sit on the knees with straight back.
End position: Grasp the heels and stretch slowly behind the head. It is the top of the back to be stretched out. Be careful of the neck and hold the position for a few slow breaths.
- The position of the child
Starting position: Stand on the knees with the soles of the feet angled upwards.
End position: Lower your upper body in front of you, broaden your knees to the sides and let your arms lie straight in front of your head. Drop down further and take some slow deep breaths.
- Supta Padangusthasana
Starting position: Lie on your back and keep your legs straight, place your hands next to your body with your palms downward.
Progress: Bend left leg with knee to the stomach and straighten it straight over you.
End position: Grab the left foot with your left hand and remain in some long deep breaths. Repeat with the right leg.
- Head to knee
Starting position: Straight with legs stretched aside and back straight up.
Progress: Bend one leg inwards and lean the body towards the leg that is still stretched.
End position: Grab the foot or beyond and relax. Breathe some deep, long breaths in this position.
- Landscape twist
Starting position: Lie on your back with your legs straight and your arms stretch aside.
End position: Right leg bent bent slowly over the left while the shoulder portion remains on the ground. The face should be in the opposite direction to the bent leg. Keep the position under some slow breaths.
When is it time to see the doctor about bad menstrual cramps?
There is no single universal means to relieve menstrual cramps. During painful periods, abdominal pain usually occurs on the first day of bleeding, less a day or two before menstruation. Usually not too long, but it can be strong. A certain relief should be experienced with the above tips, but if you’ve tried them all and nothing seems to help, it may be a good time to see a specialist about it.