Exercises To Relieve Menstrual Cramps
Gentle stretching of the lower back or abdominal muscles helps relieve menstrual cramps and improve blood flow throughout the body. Moving your body allows the lymph to circulate and may reduce bloating. In addition, exercise can improve your mood. This is because exercise releases endorphins, which can help reduce the perception of pain and combat fatigue and exhaustion associated with your period.
If you suffer from nausea or dizziness during a heavy menstrual flow, it might be best to exercise at lower intensity levels. Light to moderate cardio, such as jogging, will get your blood flowing and heart rate elevated. The sweat released during a workout may also help remove water from your body, including the water in your stomach that you feel as part of your period bloat.
Helping regulate the menstrual cycle and flow, these exercises are designed to stretch out the tightness in your muscles to ease cramping.
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.
Add Fruits And Vegetables
Fruits and vegetables are extremely important for everyone who suffers from cramps. Just imagine, less than 16% of people are getting the number of fruits and vegetables they need for basic health, and less than 14% get the recommended amount of fruit. You may be wondering how does this relate to my period. The answer is quite simple. Fruits and veggies contain phytonutrients. They help us protect our bodies from environmental toxins, and prevent and reduce inflammation. What should you add to your meals immediately? Dark leafy greens, onions and garlic, yellow and orange vegetables . These will support natural detoxification, reduce inflammation, and help clear excess estrogen from our systems.
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Ways To Relieve Period Cramps
While menstrual cramps can be painful, you can take many routes to relief and get rid of the pain.
More than half of women who menstruate report some pain from period cramps for a day or two each month, according to the American Congress of Obstetricians and Gynecologists. While menstrual cramps, also called dysmenorrhea, are usually not a sign of a serious health condition, they can put a crimp in your lifestyle.
To help with the pain, here are 10 safe and effective tactics. If your period cramps seem severe or you dont get relief despite trying some of these options, check with your doctor to rule out more serious health issues.
A heating pad can be just as effective as medication to treat menstrual cramps.
Plants That Relieve Pain
Health practitioners may prescribe herbs to treat a woman’s menstrual cramps. Black cohosh, cramp bark, turmeric, and chasteberry are a few herbs that have been used. They are effective for pain relief and decreasing inflammation. Chasteberry has been used extensively in Europe for the treatment of irregular menstrual cycles, cyclical breast discomfort, premenstrual syndrome , and dysfunctional uterine bleeding. Make sure your doctor knows about all of your medical conditions, medications, and supplements because herbs are not appropriate for every woman. Herbs may interfere with the action of some medications or decrease their effectiveness.
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Helpful Ways To Treat Nausea During Your Period
I think we can all agree that when Mother Nature decides to come and visit, it’s uncomfortable and inconvenient. Yes, it’s a totally natural thing that happens to every woman, but the few days where we experience cramping and shed uterine tissue from our bodies always have us always readjusting everything in our lives to make us feel more comfortable.
And then there are some of us who get really bad side effects during our periodsâlike nausea. I used to get cramps so bad that I had to be picked up from school and lie in bed all day. Lucky for me, the pain that comes with the cramps never led to nausea during my period, but according to Gunvor Ekman-Ordeberg, MD, Ph.D., a DeoDoc Intimate Skincare expert and ob-gyn, pain from cramps can lead to that sick feeling.
“There are several reasons to explain why a woman may experience nausea during their period. One of the most common reasons is pain caused by menstrual cramps,” says Eckman-Ordeberg. “Nausea can also occur from the hormonal changes in the body during the menstrual cycle.”
There is bad news and good news when it comes to fighting off the urge to throw up, Ekman-Ordeberg told us. The bad news: There’s no way to really prevent it.
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The good news, though, is there are options to help ease nausea during our periods. The first thing she recommends is anti-inflammatory medication.
Acupuncture May Help By Relaxing The Nervous System
Acupuncture can help relieve cramps, says Jeannie Bianchi, a licensed acupuncturist in San Francisco. This ancient Asian healing method is thought to relax the nervous system, allow more blood to flow to internal organs, and quell inflammation, Bianchi says.
In a review published in April 2016 in the CochraneDatabase of Systematic Reviews experts looked at 42 studies that observed the effects of acupuncture on period cramps. Each compared acupuncture with no treatment, conventional treatment , or a sham acupuncture procedure. Many of the studies found that the acupuncture group had less period pain and no side effects. The researchers emphasize, however, that the quality of all of the studies was poor.
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If None Of This Helps Take Pills
Birth control pills will do. They reduce the levels of prostaglandins that make cramps worse, thus relieving pain. Yet if you’re not planning to take them regularly, this method won’t work.
Another option is regular over-the-counter medication. For example, NSAIDs , such as ibuprofen and aspirin, can help you relieve pain by blocking cyclooxygenase. This reduces the production of prostaglandins, substances that make you more sensitive to pain.
However, you should remember that these are drugs, and it’s better to avoid using them if you have another way out. And, of course, it’s always better to consult a doctor before taking any pills or supplements.
Keep Track Of Your Cycle
For those of you counting or guesstimating the days on the calendar for Aunt Flows visit, you probably hope that Aunt Flow doesnt drop by during the week of your exam. Every female student knows how disruptive periods are to her study schedules. If you are unfortunate to have Aunt Flow visit around your exam, you first have to accept the fact that it is going to happen during that crucial and stressful time. Instead of despairing, start preparing. It is important to study early, rest, exercise, stay hydrated, and pamper yourself. Yes, you do need to pamper yourself. No, pampering yourself won’t be a waste of time if you’ve studied enough.
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Try Out Tens Unit Technology
A TENS unit device sends stimulation to your nerves to relieve pain. It does this through placing electrode-containing pads on your skin above those nerves. This treatment is non-invasive and has only mild reported side effects. TENS units work best for patients with osteoarthritis, osteoporosis, or pain caused by surgery.
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Can You Heal Menstrual Cramps With Home Remedies
Most of the time, menstrual cramps can be treated by women at home.
But if your pain is severe and impacts your lifestyle, dont be afraid to talk to your doctor. You might need medicines that are only available by prescription or some other treatment to help.
To help reduce period pain, here are 10 safe and effective home remedies for menstrual cramp relief.
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What To Do When Menstrual Cramps Are Severe
The period cramp relief tips above are a good place to start, but they may not work for every woman especially for those who have very painful cramps.
If you’re experiencing serious pain during your period, it’s important to talk to your OB-GYN. She or he will ask you about your symptoms and cycle and can recommend lifestyle changes that may help ease your pain, as well as perform a pelvic exam and prescribe medications, if needed.
“For instance, hormonal birth control medications are sometimes used to treat menstrual cramps and the pain that accompanies a period,” adds Dr. Borchardt.
Plus, in some cases, severe pain may be a sign of something more serious.
“Beyond the significant impact that period pain can have on your everyday life, the cramps themselves aren’t typically a medical concern,” says Dr. Borchardt. “However, severe menstrual cramps can sometimes be caused by a more serious gynecologic condition.”
In certain cases, severe period cramps can be a sign of:
- Endometriosis uterine tissue gets implanted in your fallopian tubes, ovaries or pelvic lining
- Uterine fibroids noncancerous uterine growths that can cause pain
- Adenomyosis uterine tissue grows into the muscular wall of the uterus
- Pelvic inflammatory disease infection of your uterus, fallopian tube and/or ovaries
What Is Normal Back Pain
When it comes to painful periods, its natural to wonder whats normal. What amount of pelvic pain and back pain is to be expected, and at what point should we start to get concerned? While this isnt the easiest question to answer, if our menstrual cramps interfere with our daily life, its time to take action.
We may also find that as we age, our period symptoms get worse. While primary dysmenorrhea is fairly normal , secondary dysmenorrhea is less common and more painful. Usually, secondary dysmenorrhea starts later in life. Often, symptoms are generally similar to those experienced during primary dysmenorrhea, but they are much worse.
Anytime we feel like our period pain is abnormally intense, we may want to seek a medical diagnosis and get a pelvic exam. We may be dealing with a serious reproductive issue that requires prompt care.
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Tips For Exercising On Your Period
Exercising on your period doesnt have to be uncomfortable. Learn how to relieve period cramps and make it easier on yourself with these tips:
- You may consider taking ibuprofen or naproxen sodium in the morning to help head off cramps and achiness.
- Wear a supportive, well-fitted sports bra that keeps your breasts in place and helps with breast tenderness as you move.
- Wear a tampon and an ultra-thin panty liner to help prevent leaks through your leggings.
- Drink plenty of water to stay hydrated and ease bloating.
- Consider wearing looser, more comfortable clothing than your typical yoga pants.
Remember, if you have severe menstrual cramping and pain that disrupts your life, you should speak to your physician. Severe pain could be the result of a condition such as endometriosis.
At Womens Care, our OB/GYN experts can help diagnose the cause of menstrual pain. We provide treatment for all womens health conditions and can help you find menstrual pain relief. Contact us today to learn more or schedule an appointment.
Give Yourself An Acupressure Massage
Acupressure is a method almost as old as time. It’s been used for centuries and proved its effectiveness not only for pain relief but also as a treatment for various conditions. So if you’re not that lucky one who suffers no pain during her period, you might give it a try. Here are some points to press to normalize periods and relieve cramps and PMS symptoms:
- First of all, Sea of Energy, which is located 2 fingers below your belly button, and Gate Origin, which is 2 fingers lower.
- Then Mansion Cottage and Rushing Door, which are located next to each other in your pelvic area, in the middle of the creases where your legs are attached to your trunk.
- The next group of points is called Sacral and are situated on your lower back, right over the coccyx.
- Womb and Vitals can be found right outside your sacrum , halfway between the base of your buttocks and your hipbone.
- Three Ying Crossing point is on your leg, 4 fingers above your ankle.
- And the last point, called Grandfather Grandson, is on the upper arch of your foot, a finger-width from the ball.
By the way, when talking about alternative types of massage, chiropractic can also help you ease the pain.
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How To Ease Arthritis Flares During Your Period
You know your when your body is going through PMS, and likely have some go-to strategies for helping to ease symptoms. If you get bloated, you cut back on salty foods and opt for elastic-waist sweatpants instead of jeans. If you get cranky, you might do a little more yoga to reduce stress.
If you suspect that your approaching period exacerbates arthritis symptoms, here are ways to help ease flares:
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Eat Calcium Rich Foods 4
One often knows the tentative dates of the periods. So, to reduce the problems in those days, start eating calcium rich foods 4-5 days in advance.
Make sure you get 2-3 servings of low fat calcium food each day. This will prevent excessive cramps and give the body strength during periods.
Foods like spinach, ladies finger, broccoli, almonds, soy milk, yogurt, fortified tofu, milk, green beans, and bok choy are excellent source of calcium that can be consumed to strengthen the body.
Their richness in iron also benefits the blood flow and regulates the cycle.
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Yoga Position # : Cat
Cat-cow is a two-part pose that will target not just the back but also your abdominal muscles.
Start with the cow pose. On your hands and knees, check to make sure your hands are aligned under your shoulders. Your knees should be aligned under your hips. Gently stretch your head upwards, gazing towards the sky as you breathe in. At the same time, raise your tailbone towards the sky and drop your belly towards the ground.
Now it is time to move to the cat pose. Breathe normally for a few breaths. Then, after a deep inhalation, breathe out slowly and curl your back. Your head and your tailbone will stretch towards the ground. The gentle arch of your spine will warm your back muscles as well as stretch and tone your abdominals.
Exhale on the cat pose and inhale on the cow. Repeat 5 to 20 times to help relieve your pain.