Menstrual cramps are a phenomenon that affects most women, although their intensity varies from person to person and sometimes they indicate the presence of pathologies. However, there are measures to mitigate them.
- We recommend you read: “Why doesn’t my period come? The 10 most frequent causes”
What are menstrual cramps?
Apart from this type of case, the vast majority of women suffer, at some point in their fertile life, menstrual cramps . These can be uncomfortable, but it is important to understand their origin to better understand your own body and how it works. When a woman experiences her menstruation, the uterus undergoes contractions.
These movements have a purpose, which is to expel all the tissue that covers the uterus, so that it detaches and can leave the body. In other words, period blood leaves the vagina thanks to these contractions. The hormones responsible for this entire process are the prostaglandins, which spread throughout the woman’s womb causing these pains.
The sensation that is experienced when these cramps or contractions appear is that of a more or less intense puncture in the lower abdomen. On some occasions, this pain can appear a few days before the period, although its acute phase is usually the first days of menstruation, when the amount of flow expelled is more abundant. On the other hand, the intensity of colic can vary over time. In many cases, these tend to progressively soften with age.
In addition, colic can be accompanied by other types of very annoying symptoms, such as headaches, back pain, dizziness or digestive problems. If you also suffer from menstrual cramps and want to find a way to reduce them, in this article we are going to give you some useful tips to ease them .
How can I relieve menstrual pain?
Next, we are going to compile some effective tips to reduce menstrual cramps.
1. Prepare chamomile tea
Infusions are natural remedies that have countless uses. In the case of menstrual cramps, chamomile will be one of your best allies . A hot cup of this concoction will help relieve the muscle spasms that are causing the discomfort. To get the most out of its properties, we recommend that you let the preparation rest for about five minutes before taking it.
2. Practice physical exercise
Thinking about menstrual cramps and exercising at the same time can be contradictory. However, science has concluded that sport during menstruation is of great help in reducing cramps associated with menstruation.
It’s not about running a marathon. It is natural that on those days you feel more tired, because the hemorrhage causes loss of iron. However, some low-intensity exercise can be a very healthy option to reduce discomfort. Aerobic exercise is the most recommended, such as walking, running, walking, swimming, etc. Ideally, you can do it for half an hour daily.
3. Apply heat
Heat is another of the alternatives that you can resort to if you are suffering from menstrual cramps. High temperatures will serve to relax your uterus and, therefore, reduce pain . To apply it you can use different methods, such as a hot water bottle, an electric blanket or even a relaxing bath. Try to find a quiet place where you can lie down and apply the heat for at least 15 minutes.
4. Eat healthy
On those days it is common for the body to ask for sweet or fatty foods. However, refined sugars will only contribute to worsening the intensity of colic. Try to limit the consumption of industrial pastries and white bread and replace them with whole-grain products, which have a much slower absorption process. At the same time, increase the intake of fruit and vegetables.
5. Have sex
Science has proven that, during sexual intercourse, the body is capable of releasing endorphins . These hormones have an important natural analgesic power, which is of great help to reduce menstrual pain.
Maintaining intercourse, especially if an intense orgasm occurs, is a way to obtain an analgesic effect without resorting to drugs. If you don’t have a partner, masturbation is also an alternative that will allow you to obtain these same benefits.
6. Lie in the fetal position
When experiencing acute pain, it may be helpful to lie on your side bringing your knees up to your chest area. This fetal position will allow you to relieve pressure on your back and reduce pain.
7. Turn to over-the-counter drugs
There are different types of medications that do not require a prescription and can help relieve menstrual pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can be effective in reducing colic. You can start using them when the discomfort begins, although if the pain occurs every month, you can start taking it one day before the period begins.
Although over-the-counter medications can be very helpful, sometimes NSAIDs are not enough. Avoid self-medicating and, in that case, go to your doctor so that he prescribes more powerful medications . An example of this is contraceptive hormones, which in their different formats (pill, patch…) allow to calm pain and reduce the amount of flow expelled.
8. Take supplements
Maintaining a balanced diet is one of the best medicines to keep menstrual cramps at bay. In this sense, magnesium and vitamin E are particularly important components. Consult your doctor about the possibility of taking a supplement with these elements if you suffer from period pain.
9. Rest
Don’t pretend to be 100% while you’re on your period . Although these types of measures can relieve and help you feel better, it is natural that your body is more tired. If you notice that your energy is low, do not hesitate to rest. It is essential that you maintain a regular rest routine, since sleeping the necessary hours will help you have a better mood and energy on these days of the month.
10. Practice Yoga
Yoga is an activity that can be very interesting if you suffer from menstrual cramps. Specifically, one of its postures helps to contract the uterus, making it more rigid and reducing pain. To be able to perform it, you will only have to squat with your legs open and your feet aligned with your knees. Next, place your hands in a prayer position in the center of your chest, stretch your torso, and take a deep breath.
11. Give yourself a massage
Another remedy that can be effective in relieving menstrual pain is gentle massage. Try to make movements in a clockwise direction on the area of your uterus slowly. To improve the effects, you can help yourself with oils , such as almond oil.
Conclusions
Menstrual pain is a reality that affects a large percentage of women each month . Each woman experiences it differently, since not all experience discomfort of the same intensity. When the pain is within normal parameters, there are certain measures that can be taken to manage it. It is essential to rest, do light aerobic exercise, take care of the diet, apply heat and it may even be necessary to resort to over-the-counter medications, such as NSAIDs.
Although pain during menstruation does not have to be synonymous with pathology, sometimes it is necessary to carry out an assessment of the patient to see if something is wrong. Many women experience incapacitating discomfort during their period that prevents them from working or studying and seriously impairs their quality of life. In this type of case, over-the-counter medications are not usually effective and it may be necessary to rule out pathologies such as Endometriosis, Pelvic Inflammatory Disease or uterine fibroids.
In some women , the doctor may assess the possibility of resorting to contraceptive methods such as the pill , which with the action of hormones not only prevent pregnancy but also reduce pain and the amount of discharge expelled. In any case, it is crucial not to self-medicate or avoid visiting the doctor when the discomfort does not stop. Period pain is often a normal part of your period, but it can sometimes be a warning sign that something is wrong.
Fortunately, more and more is known about menstrual cramps and what they can indicate. Many women with different gynecological pathologies have had to suffer their pain in silence due to an excess of normalization of these discomforts. Therefore, if you know a woman who is suffering from intense menstrual cramps, do not downplay the matter.
Don’t tell him that he has to put up with it or that he complains too much . Instead, show your understanding and help her seek professional help to determine what may be going on and find an effective treatment to stop her discomfort. Menstrual cramps are not an exaggeration or something not to be taken seriously, because as we have mentioned they can become very disabling.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.