Up The Magnesium In Your Diet To Help Nerve And Muscle Function
Dietary magnesium seems to help ease the pain of cramps, says DeJarra Sims, ND, an assistant professor of naturopathic medicine at Bastyr Universitys California campus in San Diego and the author of Your Healthiest Life Now. A Cochrane review of dietary and other remedies published in 2001 concluded that getting enough magnesium can help relieve pain.
Magnesium is found in many foods and as a supplement if you cant get what you need from your diet. Magnesium helps regulate nerve and muscle functioning, among other vital tasks researchers who evaluated the evidence on magnesium call it a promising treatment for menstrual cramps. But they cannot recommend a specific dose, because researchers have studied various doses. The recommended dietary allowance of magnesium for women of childbearing age is about 320 mg daily. An ounce of dry almonds or one half cup of boiled spinach each has about 80 mg.
Dr. Sims says the dose you may need depends on the severity of your cramps and other factors. Ask your doctor about the best magnesium intake for you.
Drink Enough Of Water
We all know that water has a lot of health benefits in our body, especially if you drink enough of it. According to HealthLine.comDrinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation.
Take note that it is best to drink hot or warm water because hot liquids increase blood to the skin and may relax cramped muscles.
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Try Some Yoga Poses To Ease Menstrual Pain
Whether it’s the stretching of your muscles or the relaxing effect of the poses, a regular yoga practice can indeed help your cramps.
When 20 undergraduate students did an hour-long yoga program once a week for three months, they had less menstrual cramping and period distress than 20 women who didnt, according to researchers for a study published in September 2016 in the Journal of Alternative and Complementary Medicine.
The Journal of Physiotherapy review that sanctioned heating pads also found benefits for yoga.
You can practice during your period or between them, but some instructors advise women against doing inverted poses in the midst of menstruation, so as not interfere with your natural flow.
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The Power Of Pycnogenol
Pycnogenol is a plant extract derived from the maritime pine tree found in the southwestern region of France. The extract contains several potent antioxidant compounds. In one study of women between the ages of 18 and 48 years old, those who experienced dysmenorrhea who took a supplement containing 60 milligrams of pycnogenol during their periods had significantly less pain and needed less pain medication compared to when they didnât take the supplement. They also needed pain medication for fewer days when they took the pycnogenol supplement. Surprisingly, women still needed less pain medication during their periods even after they stopped taking the pycnogenol. However, women who had low levels of menstrual pain werenât helped by the supplement. Ask your doctor if pycnogenol may help relieve severe pain associated with your period.
Period Pain And Fertility
Period pain thats part of your normal menstrual cycle will not affect your fertility. However, if the cause is a medical condition, this may affect your fertility.
For example, endometriosis and pelvic inflammatory disease can cause scarring and a build-up of tissue in your fallopian tubes, making it harder for sperm to reach and fertilise an egg.
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What Is Menstrual Cramping
The painful cramping women experience during the menstrual period is caused by a release of the hormone prostaglandin. This stimulates the muscles in the uterus to contract. The pain can radiate to the lower back and usually diminishes within the first few days. Other causes of the cramps experienced during this time may be linked to poor diet, emotional stress, thyroid irregularities, or environmental toxins.
The severity of the cramping can depend on genetics, quantity of blood flow, and whether symptoms began at an early age. A persons lifestyle habits may also affect menstruation such as smoking, physical activity, and the use of alcohol and any illegal drugs.
Menstrual cramps may become less prevalent after childbirth, but luckily, we have some less drastic methods and tips for how to stop period cramps below.
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Eating And Drinking Differently
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It Is Common For Women To Experience
some discomfort during their first menstrual cycle. However, the pain is severe enough to disrupt the lives of a small percentage of women. You can learn how to get rid of period cramps and have a more manageable menstrual cycle.
- More than 60% of women experience cramps.
- You can manage cramps with pain medicine.
- It is common for cramps to last two or three days.
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Exercise Helps Manage Pain
When experiencing body pain, its common to reach for ibuprofen , acetaminophen or naproxen sodium . But maybe you should also be reaching for a yoga mat and hand weights.
While you may think that moving your sore body will make pain worse instead of better, science tells us thats usually not the case. Exercises that improve your strength and flexibility can lessen everyday aches and pains. Exercise can also reduce menstrual cramps, and even help treat chronic pain without opioids or other pills.
If you have so much pain that you cant even think about exercising, make an appointment with your primary care doctor or a physical therapist. Theyll be able provide some suggestions to move your body in a way that helps instead of hurts.
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Maintain A Healthy Weight
Weight fluctuations can affect your periods by making them inconsistent, such as the case with missed periods and low body fat. On the opposite side of the spectrum, its also possible to have heavier flows if you are overweight, or if youre having difficulty maintaining your BMI.
In fact, obese women are at an increased risk of having heavier periods. Some women may even experience heavy, painful symptoms for weeks at a time. This is attributed to increased estrogen production from fat cells, which can make cycles heavier and longer.
If youve experienced heavy periods, you may want to speak with your doctor about possible hormone testing. They can also help give you some tips to lose weight safely and gradually, if you need to.
While this may not offer a short-term solution for ending your period faster now, taking steps to manage your weight will pay off for future menstrual cycles.
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How To Stop Your Periods Once It Starts
If you are just getting started with having your menstrual cycle or have an underlying medical condition that might interrupt your normal monthly cycle, then its possible to have your period unexpectedly. This can be very annoying and discomforting.
But can you really stop your periods once it starts? The answer is yes, you can. There are some ways that you can manipulate your body to stop your period. You can try the following to see if your menstrual flow will stop.
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Relief From Menstrual Cramps
What helps cramps naturally is exercise. Exercise provides a double dose of benefits to relieve cramps. First, when you exercise, your brain releases hormones called endorphins. Endorphins block pain receptors in your brain, helping to stop pain signals from your cramping, contracting uterus. Aerobic exercise, even a brisk walk, can release endorphins and provide some pain relief.
Exercise also improves circulation throughout your entire body, including your uterus. When you have cramps, your uterus is contracting so hard that it is cutting off some blood flow, which sends pain signals to the brain. By opening up these blood vessels with increased circulation, you may be able to relieve menstrual cramp pain.
Birth Control For Period Cramps
When you have period cramps you just cant seem to relieve with the methods mentioned above, your doctor may prescribe birth control, which provides your body with hormones that may reduce your menstrual cramping. Talk to your doctor about your birth control options. They include birth control pills, injections, a patch, or an intrauterine device. Such a wide array of birth control options are available that there should be something that will work for your lifestyle and individual needs. Just make sure to let your doctor know youre hoping to find a birth control option that will provide relief from your menstrual cramping.
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How Are Severe Menstrual Cramps Diagnosed
If you have severe menstrual cramps, a visit to your doctor is the only way to determine the exact cause of your pain. During your visit, your doctor will talk to you about your symptoms. If we need additional information to confirm a diagnosis, a pelvic exam or ultrasound might be needed. These tests will help pinpoint the exact cause of your pain so your doctor can recommend the best treatment options for you.
Natural Cramp Cures That Actually Work
Put those pain meds away.
Raise your hand if you’re popping pain meds basically every day of your period. Yeah, same.
Wish you could cut your Advil habitat least in half? I got your back: There are actually tons of natural cures for cramps that can ease your intense aches , sans chemicals.
Try these tactics next time the red tide rolls in.
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It’s That Time Of The Month Again Right
For some weird evolutionary reason, periods and feeling terrible love to go hand in hand. Nobody asked for it, but a lot is actually being thrown at your body — including bleeding, cramps, bloating, and two sex hormones that are on the fritz, leaving you with the usual emotional roller coasters.
To sum it up its a lot. The most severe of them all is the menstrual cramps that usually starts a couple of days before your actual period, alongside PMS. Medically known as dysmenorrhea, these cramps are caused by involuntary muscle contractions that occur in your uterus during your period, pushing it to press against blood vessels and deprive it of oxygen. This decrease in both blood flow and oxygen in your uterus then causes the all-too-familiar cramping.
Unfortunately, these cramps can be so severe that many women find themselves unable to continue with daily activities when it hits, much less function in the first place. In fact, it is thought that at least 20% of women have disruptive period pain.
Thankfully, there are many ways to treat and minimize them. Heres what you can do as you navigate this monthly journey:
Tame Chronic Sleep Problems
Practice Good Sleep Hygiene
Sleep quality has an effect on menstrual symptoms and many health conditions. In one study, women who had insomnia reported more severe dysmenorrhea and more interference with daily activities due to symptoms compared to women who did not have insomnia. Practice good sleep hygiene to keep painful menstruation symptoms at bay. This involves going to bed at about the same time every night. Establish and stick to a nightly routine to give your body the signal that itâs time for sleep. The routine may involve things like listening to soothing music, enjoying a cup of tea, or taking a warm bath. Getting adequate sleep to promote overall health will help you manage monthly symptoms associated with your menstrual cycle.
More Sleep Tips
Avoid TV, your smartphone, computer, and other screens before bed to help you wind down. You may feel more comfortable sleeping in different positions during your period. Pay extra attention to sleep hygiene in the days leading up to your period.
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How To Get Rid Of Cramps In 2 Minutes
Updated on September 11, 2020
Medically Reviewed by Naziliya Rakhimova, MD
Millions of people suffer from various types of cramps every day . The most common and painful types are stomach cramps, spasms in muscles , and severe menstrual cramping . This simple breathing remedy was developed and used by over 150 Russian MDs. They have successfully applied this method to thousands of their patients. Virtually all people reported that they could prevent or stop their suffering in about 1-2 minutes. This technique is used to relieve severe menstrual cramps, stomach and leg-foot spasms, and many other types of cramps. It can be also applied during night-time sleep.
Food And Drink To Relieve Menstrual Cramps
Maintaining a healthy diet can lessen the severity of menstrual pain. Generally, eating foods that are high in fiber and plants and removing high-processed foods is a good rule of thumb to follow.
In fact, following this diet can reduce estrogen levels, which can cause painful periods.
- whole grains like brown rice, oatmeal, and flaxseeds to provide fiber and vitamin B
- fruits like papaya, watermelon, celery, mangoes, and berries to provide hydration and curb sugar cravings
- nuts and seeds like walnuts, almonds, and pumpkin seeds to help reduce inflammation
- legumes like lentils and chickpeas that contain protein and zinc
- vegetables like broccoli, Brussels sprouts, and spinach that are rich in essential nutrients
- chicken and fish that are high in iron and protein
Drinking plenty of water is important, too. Not only does it reduce your chances of getting dehydration headaches, but it can also stop you from retaining water and bloating.
Meanwhile, some foods can exacerbate symptoms and increase prostaglandins in your body, which worsens pain. Some things to avoid if you can are:
- refined grains, like white bread, pastries, and cereals
- foods high in saturated fat
- foods high in sodium
Additionally, research from 2015 found that curcumin, a natural compound in turmeric, can significantly reduce PMS symptoms.
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Get A Relaxing Massage
You can massage the lower abdomen at least two times a day. Use essential oils like those of lavender for this task.
When you massage the area, any potential inflammation diminishes. Moreover, the fragrance of these oils instills the sensation of feeling good and fresh in your mind.
The muscles that become sore and stressed due to repeated spasmodic contractions get relieved when massaged.
When you are at home and have plenty of time at hand, then you can reach out for this technique.
Pop A Safe Painkiller To Cut The Inflammation
Moderate use of nonsteroidal anti-inflammatory medication like ibuprofen or naproxen is one of the best ways to curb period pain, Thielen says. This is because NSAIDs reduce the amount of prostaglandins in the body. For this reason, taking a pill just before you get your period can keep the level of pain-causing prostaglandins from rising, she says.
As with any medicine, you should first check with your doctor to be sure NSAIDs are a good choice for you, especially if you have a history of bleeding or stomach or kidney issues.
If the NSAIDs you buy in the store dont offer enough relief, your doctor might prescribe an NSAID with more potency. Some women need up to 800 milligrams three times a day for cramps. Youd have to take a lot of over-the-counter pills to equal that, Thielen says.
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Get The Right Nutrients
Certain micronutrients, such as B vitamins, are essential to your overall health. Certain nutrients can even ease up your periods while alleviating PMS symptoms.
Vitamin B6 is one of the nutrients that can affect your periods. Its found naturally in foods such as eggs, fish, and poultry. Vitamin
One study found that zinc, an essential mineral, was helpful in alleviating painful period cramps . Its thought that zinc has similar effects as non-steroidal anti-inflammatory drugs , such as ibuprofen.
Study participants reported relief from cramps when they took 30 mg doses of zinc up to three times per day. You can also make sure to get enough zinc-rich foods in your diet, such as meat, legumes, and dairy.
Magnesium is another mineral that can potentially help alleviate long, painful periods because of its anti-cramping effects. One study found that a combination of magnesium and vitamin B6 was helpful in alleviating symptoms of PMS.
Talk to your doctor before taking any supplements to treat your periods. In the meantime, make sure you get enough magnesium in your diet via nuts, seeds, greens, and fish.
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