Menstrual cramps are a common symptom of menstruation. This symptom usually begins days before menstruation or at the beginning of it. If we are in extreme pain, we may have a condition called dysmenorrhea. But how to reduce pain naturally?
Dysmenorrhea can be a sign of problems with the uterus or other pelvic organs, including PMS, endometriosis, or ovarian cysts. It is recommended to talk to a doctor if we have extreme colic.
Recommended foods
Period pain affects most women to some degree. If you are part of the up to 15 percent of women who experience severe pain, it interferes with work or other activities for one or more days each month. The pain derives from chemicals called prostaglandins, They promote inflammation and play a role in constricting blood vessels and muscle contraction. They break down during menstruation, squeezing the blood vessels in the uterus and causing painful muscle contractions known as colic. As part of a healthy diet, certain foods can help control symptoms. However, you should not stop going to the doctor to assess those severe cramps.
Oily fish and flaxseeds
Fish and flaxseeds are the main sources of essential anti-inflammatory fats called omega-3 fatty acids. In a study published in the "International Journal of Gynecology & Obstetrics" in April 2012, young women prone to menstrual cramps consumed either an omega-3 fat capsule or a placebo for three months. The researchers found that the women who consumed the omega-3s experienced significantly less severe pain than the placebo group. For potentially similar benefits, incorporate fatty fish, such as salmon, mackerel, and lake trout, or ground flaxseed, in your diet routinely. For additional inflammation-reducing benefits, swap protein sources high in saturated fat, such as fatty steaks and cheeseburgers, in your diet with grilled or baked fish. Ground flaxseeds are healthy additions to smoothies, yogurt, and baked goods.
Soy milk
Some women find that drinking soy milk helps reduce menstrual pain. Contains natural plant chemicals called isoflavones, They can act like estrogens in the body. Fortified soy milk also provides about 300 milligrams of calcium, which meets one-third of the daily value for calcium and mirrors the amount in fortified cow's milk. Calcium-rich foods can also help minimize the symptoms of menstrual cramps. As a lean protein source, soy milk and other soy products, such as tofu and yogurt, provide non-inflammatory alternatives to fatty meats.
Vegetables
Legumes, such as beans and lentils, provide rich amounts of fiber and protein, minus the saturated fat that is prevalent in animal protein sources. Relying on plants for protein limits saturated fat intake to reduce inflammation. A high-fiber diet that limits animal fats can significantly improve your estrogen levels, thereby reducing period pain. One cup of cooked lentils provides more than 10 grams of fiber and 19 grams of protein. Half a cup of cooked beans supplies approximately 8 grams of fiber and 3,5 grams of protein. Women generally require about 46 grams of protein per day, as well as 25 to 35 grams of fiber. If you're currently eating a low-fiber diet, gradually increase your intake to avoid digestive upset as your body adjusts.
Fruits and vegetables1
Eating more antioxidant-rich foods and less processed foods is also important for managing menstrual cramps. While antioxidants work against inflammation, processed foods, like sugary sweets, promote it. Colorful fruits and vegetables, such as berries, tomatoes, peppers, and citrus fruits, are packed with antioxidants and provide naturally sweet alternatives to conventional desserts. Lots of fruits and vegetables, including asparagus, brussels sprouts, apricots, and raspberriesThey are also rich in fiber. When the craving for dessert strikes, drizzle a baked pear or sliced strawberries with dark chocolate instead of eating a chocolate cake. And instead of having sugary ice cream, have it with a bowl of fresh fruit topped with yogurt.
Effects of caffeine on menstrual cramps
Caffeine is suspected of contributing to menstrual pain and cramps because it may act as a vasoconstrictor, which slightly limits blood flow and can cause pain. But this effect is temporary and not common in regular caffeine consumers. Additionally, caffeine primarily acts as a vasodilator, which means it improves blood flow. Although avoiding caffeine is a common recommendation to reduce menstrual discomfort, there is little research to support this restriction. A study published in the July-August 2007 issue of the "Journal of Women's Health" linked caffeine to premenstrual anxiety and mood swings, but not with menstrual cramps. In fact, some over-the-counter medications for PMS and multi-symptom menstrual relief contain caffeine to enhance the action of the main ingredient.
Caffeine and other menstrual symptoms
Coffee, tea, chocolate, and certain soft drinks and energy drinks contain caffeine, and this substance has long been thought to worsen certain menstrual symptoms. Specifically, caffeine has been thought to worsen premenstrual symptoms of anxiety, sleeplessness or irritability, according to a review in the March 2016 issue of "Today's Dietitian." However, a study published in the July 2016 issue of the "American Journal of Clinical Nutrition" reviewed caffeine and coffee intake in more than 3600 women and found no link between these dietary components and pain symptoms. breast pain, irritability and fatigue, even in women who drink 4 or more cups of coffee a day.
Caution
Although caffeine may not contribute to menstrual cramps in most women, some people are sensitive to the effects of caffeine and may need to avoid caffeinated beverages. Also, the excess caffeine It can cause symptoms such as sleep disturbances, headaches, anxiety, and palpitations, pounding, or fast heartbeat. If you need advice on how to prevent or manage menstrual cramps, consult your doctor. Period cramps are sometimes a symptom of a more serious medical problem, so also see your doctor if the pain is severe or the discomfort interferes with your ability to participate in your daily activities.
recommended vitamins
Approximately three quarters of adolescent girls or women experience pain associated with menstruation. Primary dysmenorrhea (menstrual cramps) are caused by muscle contractions in the uterus, which feel like abdominal cramps. Many women find mild relief from menstrual cramps by changing their diet, using vitamin supplements, or practicing stress-reducing mind-body exercises like yoga and tai chi.
Football
According to a 1998 review published in Nutrition Noteworthy, increasing calcium intake has been shown to help reduce menstrual pain. Try to reduce menstrual cramps naturally by adding calcium-rich foods to your diet, such as almonds, kale, broccoli, oats, spinach, and beans. Dairy products, such as yogurt and milk, and fortified vegan milks and juices are also rich sources of minerals. The recommended dietary allowance, or RDA, for calcium for teens is 1.300 milligrams per day; for adults, 1,000 milligrams per day. The calcium citrate it is the form of calcium that is most easily absorbed by your body.
Fish oil
Fish oil naturally reduces inflammation, and it is the anti-inflammatory properties of fish oil that are likely to reduce menstrual cramps. A small study published in the April 1996 issue of the American Journal of Obstetrics and Gynecology showed reduced menstrual cramps in adolescent women who took a fish oil supplement. In the study, women who took fish oil reported a significant reduction in menstrual pain compared to the placebo group, who did not take fish oil. Once the placebo group started taking fish oil as well, they experienced the same benefit. There is no set intake recommendation for fish oil, and taking a supplement can cause side effects, so be sure to check with your doctor before starting.
Magnesium
In a 2001 Cochrane review, three clinical trials demonstrated that increasing magnesium was more effective than placebo in reducing menstrual cramps. The need for pain relievers also decreased in the magnesium group. It has also been found that taking magnesium during three days before the start of the period It is effective in reducing menstrual cramps. Be careful when taking magnesium supplements, as taking too much can lead to diarrhea and reduced blood pressure; ask your doctor if you can take magnesium if you have digestive problems or heart disease. Magnesium can also interact with some prescription drugs, such as types of antibiotics, bone-building drugs, and diuretics.
Renew your diet and reconsider drinks
The most recommended thing is to have healthy habits to relieve menstrual cramps. Eliminate fried foods and baked goods that contain trans fats; instead, use healthy cooking oils, such as olive oil. Eating foods that are naturally rich in antioxidants can help relieve cramps; These include all kinds of berries, tomatoes, peppers, and pumpkins. Avoid coffee, sodas, and other drinks that contain caffeine, as well as alcohol. Instead, try green tea, which is rich in antioxidants. Drink lots of water to stay hydrated; at least six to eight glasses of filtered water daily.
Breathing exercises
The two types of cramps that people experience are menstrual cramps or menstrual cramps. Muscle cramps are a sudden, involuntary contraction of one or more of your muscles. Instead, menstrual cramps are experienced in the female reproductive system during menstruation. Breathing exercises, also known as pranayama, can help treat pain associated with cramps. Before practicing alternative medicine, consult your doctor.
centered breathing
Focusing your breath can help calm your body when you are experiencing cramps. Begin with a few cycles of normal breathing, then on your next inhalation, take a slow, gentle, deep breath in through your nose. Follow with a slow, smooth, deep exhalation through the nose. Return to normal breathing for a few cycles. Repeat the deep breath in and out again and return to normal breathing. Complete a total of 10 cycles.
Ujjayi Pranayama
Ujjayi pranayama, or conquering energetic breathing, regulates blood pressure which can help prevent cramps.
- Begin by breathing naturally but with awareness for a few cycles.
- Then continue to inhale normally, but exhale deeply until your lungs feel empty.
- Do this for 15 cycles.
- Then inhale deeply and exhale normally for 15 more cycles.
- Finally, inhale and exhale deeply for 20 cycles.
- Rest by returning to normal breathing for several cycles.
viloma pranayama
Practicing Viloma pranayama will bring ease and lightness to the body.
- Begin by inhaling and exhaling naturally.
- On your next inhalation, pause for two seconds, then exhale fully.
- Repeat for 7 – 10 minutes, as long as you don't feel fatigued.
- Try to fill your lungs with more air each time you inhale.
- Rest with three minutes of normal breathing.
Viloma 2 Pranayama
The breathing exercise, Viloma 2 pranayama, is an effective treatment for menstrual cramps.
- Begin by inhaling and exhaling naturally through your nose.
- After your next exhalation, pause for two seconds before inhaling.
- Repeat up to five times.
You can do this breathing exercise while sitting or lying down. If you are lying down, support your chest and head with pillows to deepen your breathing. Make sure your head is slightly higher than your chest.
Other methods
There are other ways to relieve the pain of menstrual cramps naturally.
Apply heat
Applying heat to the abdomen and lower back can relieve pain. Heat therapy (usually a heat patch or pack) is just as effective in treating period pain as NSAIDs. It may also cause fewer side effects. If we don't have a hot water bottle or heating pad, we'll take a warm bath or use a hot towel. Or, we can make our own heating pad.
Massage with essential oils
Massage therapy for about 20 minutes can help. Menstrual massage therapy involves pressing on specific points while the therapist's hands move around the abdomen, flank, and back.
Adding essential oils to an aromatherapy style of massage can have additional benefits. Massage therapy and aromatherapy can reduce menstrual pain. Some essential oils that can help are lavender, peppermint, rose, and fennel.
We must always dilute the essential oil with a carrier oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.
have an orgasm
Although there are no clinical studies on the direct effect of orgasms on menstrual cramps, science suggests that it may help. Vaginal orgasms engage the entire body, including the spinal cord, which signals the release of neurotransmitters. A vaginal orgasm can cause the brain to release neurotransmitters like endorphins and oxytocin. Endorphins can decrease the perception of pain.
Vaginal orgasms are described as internal and involve the entire body; This is probably because the nerves that carry sensation from the clitoris are different from the nerves in the vagina.