Dysmenorrhea, or period discomfort, affects more than half of menstruating women every month for at least two days. Other period symptoms such as headaches or other types of discomfort often accompany menstrual cramps, which are the main source of period paid.
The contraction of your uterus while shedding the uterine lining causes menstrual pain. Your lower back, stomach, upper thighs, and groin may be painful while experiencing cramps.
Even though the pain threshold differs from woman to woman, almost 80 percent of women experience period pain throughout their life.
How to Ease Painful Menstrual Cramps
Fortunately, you don’t have to deal with the excruciating pain anymore by using science-based ways to ease your period cramps.
Apply Heat to Your Abdomen and Lower Back
Applying heat while experiencing period cramps is an effective method for relieving period pain. Take a relaxing warm bath or apply a heated towel if you don’t have a heating pad or bottle.
According to various studies in 2018 conducted by Trusted Source, NSAIDS and heat therapy (often a heat pad or pack) were equally effective for treating menstruation pain.
Using a heating pad also has no negative consequences if used safely. But even though applying heat is effective, more research is required to back this statement up.
Take Over-the-Counter Medicines
You can use aspirin or ibuprofen to help you manage the excruciating pain. You could perhaps also try paracetamol. However, research indicates that it doesn’t significantly reduce pain compared to aspirin or ibuprofen.
You must not use these medicines if you are diagnosed with asthma, liver, kidney, or any stomach issues, especially those under 16 years old.
If your pain worsens, you can contact ICFM, where physicians will assess your situation.
Try Stress-Relieving Exercises
Cramps could worsen under stress. Use stress-relieving methods like yoga, meditation, deep breathing exercises, or any relaxing hobby.
Try visualization techniques if you need help with how to de-stress. Shut your eyes, inhale deeply, and visualize a peaceful, secure location that is meaningful to you. Take calm, deep breaths while focusing on your visionary scenario for a few minutes.
Stretch Your Body
Exercise may be the very last thought that comes to mind when in pain. However, even light activity causes the release of endorphins, which improves mood, relaxes muscles, and lessens pain.
You may only need 15-20 minutes of good yoga exercise, simple stretching, or strolling to experience the advantages of exercise on your body and mind.
If you currently engage in any regular athletic activity, keep track of your period to enhance your athletic performance overtime.
Avoid Caffeinated Beverages
Caffeine causes your blood vessels to constrict, which reduces blood circulation to your uterine wall and could make your period more painful.
Water, decaf beverages, or herbal tea can be used in place of caffeinated drinks. The ingredients present in tea can help you feel better and relieve your pain. Some of the best herbal teas to ease period pain are ginger, honey, and black cohosh.
Reduce Sugar Intake
Whole foods rich in sugar, salt, and trans fat may seem delicious, but they can induce inflammation and bloating, exacerbating cramps and muscle pain.
Bananas or fiber-rich fruit can satisfy your sweet tooth, or reach for unsalted almonds for a more savory craving.
Follow an Anti-Inflammatory Diet
A few tasty foods may naturally alleviate cramping. Anti-inflammatory nutrients can ease uterine tension and improve blood flow.
Pick up tomatoes, berries, pineapples, and herbs like turmeric, cinnamon, or ginger. Inflammation may also be reduced by eating green leafy vegetables, walnuts, almonds, and fat-rich fish such as salmon.
When Should You Consult a Doctor for Your Period Cramps?
The only way to pinpoint the precise reason for your excruciating menstrual cramps is by visiting a doctor. Your physician will discuss your symptoms during your appointment for a better diagnosis.
A pelvic examination or ultrasound may be required if more data is needed to confirm a condition. The tests conducted by your OB/GYN will assist in the identification of reasons for your period pain and to determine the best course of treatment for you.
Relieve your Period Pain With Imperial Family Center Medicine
Period pain can have a variety of causes, so you may be wondering why your periods are constantly unpleasant. You may be the only female in your household who experiences severe cramping. Maybe you didn’t start having painful periods until you were in your mid-20s.
Whatever your circumstance, the experienced physicians at Imperial Center Family Medicine can determine why you experience unbearable cramps every month. Get in touch with IFCM to learn how to avoid painful period cramps that interfere with your daily life.