What Causes Period Cramps And Pain
Painful period cramps, also called primary dysmenorrhea, happens when natural chemicals called prostaglandins rise and cause the lining of the uterus to contract, leading to pain. Secondary dysmenorrhea is period pain resulting from a condition or disease in the reproductive organs. Talk with your doctor if you feel that an underlying condition may be causing your cramps.
What Causes Period Cramps
When you get your period, you shed your endometrium, or the lining of your uterus. Shedding this material also causes your body to release prostaglandins, or chemicals that mimic the functions of a hormone.
This release of prostaglandins causes your uterus to cramp and contract, says Dr. Levine. The pain associated with period cramps is literally your uterus contracting.
Not everyone who has a period experiences cramps. And you might have bad cramps one month, and be fine the next month. However, those who do have cramps tend to start having them about two days before the onset of bleeding. These cramps can continue about three days into your period before slowly starting to taper off, adds Dr. Levine.
Switch Up Your Sleeping Position
Anecdotal reports say that the fetal position is the best sleeping position for menstrual cramps. This could be because the position doesnt place weight on your abdomen or lower back which is where period pain is typically felt.
There isnt any research into how your sleeping position can affect period pain, but that doesnt mean it isnt worth giving a try.
Although period cramps are very common, severe pain isnt normal. Youll want to make an appointment to see a doctor if you:
- have period cramps so painful that you cant go about your daily activities
- started having severe menstrual cramps at or after age 25
Extreme pain before or during your period can be a sign of a more serious health condition that needs treatment, such as:
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Avoid Too Much Alcohol And Caffeine
Moderation is key. Too much alcohol and caffeine can negatively affect your moods and the quality of your sleep. Studies suggest that caffeine can contribute to worsened stress and anxiety, and alcohol can increase levels of depression. Both of these conditions can worsen, but also be triggered by, stress.
How To Get Rid Of Period Cramps 10 Secret Weapons
Ever wonder how to get rid of period cramps? I know. It might seem strange that, as a man, Im offering advice on how to combat painful periods. But with so many women suffering from painful PMS symptoms each month, its a topic Ive wanted to tackle for some time now.
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The Luteal Phase And Athletic Performance
During the back half of your menstrual cycle, your body is preparing for your next period or pregnancy, if you happened to conceive during this cycle. This means your hormones are running at a higher level, due to an increase in estrogen and progesterone. More hormones means a decrease in anabolic, or muscle-building, capacity. This means that its time to take it easier, focusing on lower-intensity workouts with more recovery time.
Also, rather than being able to easily access stored carbohydrates, your increase in hormones has that energy locked up tight. Now, your body needs fuel from extra carbs and calories from the outside . Plus, your body also needs more water during the luteal phase more hormones means a greater risk of dehydration.
When To Seek Care
If youre not sure if what youre experiencing is routine menstrual pain or something else, or you have other concerning symptoms, talk with a medical professional. Make sure to connect with a doctor if your pain is causing a fever or vomiting, or if pain is so severe its making you miss school, work, or other events.
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How To Get Rid Of Period Cramps Naturally
A lot of women have their own ways of dealing with tough menstruation cycles and PMS symptoms, from tips handed down by mom to turning to medications. And if those work for you awesome!
But if youre looking for some new, natural ways to combat that painful time of the month, then this is the list for you. From essential oils and Epsom salts to fish oil and your favorite tunes, these methods for how to get rid of period cramps will help ease period pain so you can live your best life all month long.
1. Try acupuncture.
When youre in pain, the idea of getting pricked by needles probably doesnt sound too appealing. But acupuncture, a type of Traditional Chinese Medicine, has been used for more than 2,000 years to treat chronic pain and can be especially effective during a hard-to-handle menstrual cycle. In fact, one small study out of Australia and New Zealand found that acupuncture treatment can ease period pain, including secondary symptoms like headaches and nausea, in women.
The pilot study of women ages 18 to 45 years old had them undergoing one of four types of manual or electro-acupuncture treatments over three menstrual cycles. Half of the women experienced at least a 50 percent reduction in the severity of their symptoms over three months of being treated with acupuncture and reported they were able to use fewer painkillers to treat pain.
2. Take a hot bath with Epsom salts.
3. Get a dose of extra-virgin olive oil.
4. Try fish oil supplements.
5. Get more sleep.
Reason For Painful Cramps: Ectopic Pregnancy
The fertilized egg didnt travel to the uterus to attach to the endometrium of the uterus. Instead, it is attached to the fallopian tube, most often in ampulla, ovarian, isthmus parts, fimbria site of the ovary or cervix.
Very often ectopic pregnancy is mistaken for appendicitis. The symptoms of the ectopic pregnancy are severe pain and bleeding. Shall you develop any of the symptoms, dont hesitate to address your healthcare provider.
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Everything You Need To Know About Period Cramps
We know theyre not much fun, but lets dive into what causes menstrual cramps to learn how best to manage them.
Period cramps, known in the medical world as dysmenorrhea, are a very common and normal part of the monthly cycle. Though the experience has been around for as long as humans have, the word dysmenorrhea was first used in 1810, created using New Latin word parts that basically mean difficult menstrual flow. Its estimated more than half of us experience period pain for one or two days each month.
Its important to understand that menstrual pain exists on a scale and varies significantly from person to person. Some dont experience any period pain at all, for others its light cramping, but for around 10 percent its so severe that it gets in the way of everyday life.
Lets dive into what causes period cramps and how best to relieve them.
Enjoy Herbal Teas To Relieve Inflammation And Muscle Spasms
Certain types of herbal tea have anti-inflammatory properties and antispasmodic compounds that can reduce the muscle spasms in the uterus that cause cramping. Drinking chamomile, fennel or ginger tea is an easy, natural way to relieve menstrual cramps. Plus, these herbal teas can have other benefits, like stress relief and helping with insomnia.
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Massaging With Essential Oils
Massage therapy for about 20 minutes can help.
Massage therapy for menstruation involves pressing specific points while the therapists hands move around your abdomen, side, and back.
Adding essential oils for an aromatherapy style of massage may have additional benefits.
You can buy a scented massage oil with similar ingredients or make your own.
You should always dilute your essential oil with a carrier oil. Examples include vegetable or nut oils, such as grapeseed or sweet almond oil. A safe concentration is one drop of essential oil per teaspoon of carrier oil.
Learning How To Read Nutrition Information
No two packaged food products are alike. For example, different brands of nuts can have different fat or sodium content, depending on how they are processed and what, if any, oils are used. Plain yogurt and Greek yogurt have very different amounts of protein. A granola bar and whole oats have very different levels of sugars and fats.
Because of this, understanding food nutrition and how to read labels can help you make healthier choices.
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When To Contact A Doctor
A person may wish to speak with a doctor if home remedies do not help reduce cramps or if they are experiencing very severe cramping.
A doctor can suggest other home remedies to try or prescribe medications, such as birth control pills or some types of pain reliever, to manage the symptoms.
Other symptoms that may warrant contacting a doctor include:
- cramps that get worse over time or with age
- severe pain or discomfort
- cramps that interfere with daily life
These symptoms may indicate an underlying condition, for which a doctor will be able to suggest an effective treatment.
Below are answers to some frequently asked questions about home remedies for menstrual cramps.
Do You Need To See A Doctor
If your menstrual cramps are unusual or severe, or if they last more than a few days, you may want to see your doctor. Painful period cramping is treatable, so anytime you’re worried about your symptoms, it’s a good idea to talk to your doctor.
Your doctor may perform a pelvic exam to make sure everything is normal. They may also ask you questions about your menstrual period history, suggest lifestyle modifications, or even recommend and prescribe medicines that may help relieve your painful periods.
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Possible Complications Of Menstrual Cramps
Menstrual cramps wont cause any other medical complications if you go to see a doctor on time in order to prevent further conditions to occur. It mainly affects your daily activities. Furthermore, if endometriosis is not discovered in time, it may cause fertility problems. The pelvic inflammatory disease can increase the risk of a fertilized egg implanting outside of the uterus,
Exercise For Muscle Relaxation And Endorphins
If youre in pain, exercise might be the last thing on your mind. But even gentle exercise releases endorphins that make you feel happy, reduce pain and relax your muscles. Fifteen minutes of yoga, light stretching or walking might be all you need to feel the physical and mental benefits of exercise. And if exercise is already a part of your routine, did you know that tracking your period can help you improve athletic performance?
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Enjoy A Cup Of Ginger Or Cinnamon Tea
Going natural to get rid of that pain is very awesome. Drinking a cup of cinnamon or ginger tea or both can help you to fight against really bad cramps during period. The ginger tea has been found to serve as an anti-inflammatory substance which reduces pain.
The cinnamon tea also has anti-spasmodic properties which can help to reduce the risk of pain during menstruation. Enjoying a cup of these tea is of great benefit working tremendously in different ways.
Follow A Healthy Diet High In Fiber And Essential Fats
During menstruation, it is advisable to maintain a healthy and balanced diet. Craving for junks during menstruation is a result of hormonal changes of the estrogen and progesterone getting reduced. This is how to stop cramps during periods, a well-balanced diet can help fight against cramps and keep your body healthy. It is advisable to eat fruits and other foods high in fiber and essential fats, and dont forget about boron and calcium during this period. Some of the prescribed foods for consumption are as follows:
- Broccoli: this food has a high fiber content that can help fight against menstrual symptoms. It has various nutrients such as vitamins, potassium and magnesium. Broccoli can help fight against bloating since it is very high in water.
- Dairy products, leafy green vegetables, soy, sesame seeds, almonds are rich in calcium. Calcium can help reduce period muscle cramps.
- Salmon, walnuts, avocado, pumpkin and flaxseeds contain omega-3 fatty acids. Omega 3 fatty acids are known for their antioxidant and anti-inflammatory properties which can help reduce muscle cramps during menstruation.
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Reach For Decaf Coffee To Improve Period Pain
Caffeine causes your blood vessels to narrow. This can constrict your uterus, making cramps more painful. If you need your coffee fix, switch to decaf during your period. If you rely on caffeine to beat the afternoon slump, eat a snack high in protein or take a quick 10-minute walk to boost your energy.
How Your Menstrual Cycle Can Impact Exercise And Athletic Training
There are two main phases of the menstrual cycle: the follicular phase and the luteal phase.
What is the follicular phase? The follicular phase happens during the first half of your cycle. What is the luteal phase? The luteal phase is the second half of your cycle. These two halves feature distinctly different hormone levels, with lower levels during the follicular phase and higher levels during the luteal phase.
Researchers and physicians are discovering that these hormone levels have a big impact on muscle development and how an athletes body uses energy.
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Period Cramps: The Takeaway
Period cramps vary significantly from person to person, depending on your menstrual cycle, and they can be impacted by a variety of lifestyle factors. Following a healthy diet and exercising regularly are good practices for maintaining an overall sense of well-being, but pain shouldnt be regularly getting in the way of your everyday life.
If youre concerned about period cramps, or youve noticed a change in the severity of pain, its a good idea to speak to a doctor, just to be sure about whats going on for you.
The good news is treatment for both primary and secondary dysmenorrhea is available, so you dont have to deal with it on your own.
References
What Are The Best Ways To Relieve Period Cramps
Period pain can usually be relieved by taking simple over-the-counter painkillers, such as paracetamol , and this can be combined with non-steroidal anti-inflammatory drugs such as ibuprofen, Overton says.
NSAIDs work by reducing the production of prostaglandins. Additionally, using a hot water bottle or heating pad can be very effective at relieving the pain.
Give yourself enough time to rest and try to do some exercise. This could be a good time to indulge in some self-care, too. Try taking a relaxing hot bath or practicing relaxation techniques like meditation or mindfulness.
Anyone experiencing pain that is not relieved by simple painkillers and interferes with their daily lives and activities, like having days off work or school, should speak to a healthcare professional, as this might be a symptom of other conditions, explains Overton.
You may be prescribed oral contraceptives to help with long-term management of painful period cramps they can also help reduce the amount of prostaglandins produced. If youve tried using over-the-counter medication to manage your pain, you might be prescribed stronger NSAIDs, such as diclofenac, etodolac, fenoprofen, and flurbiprofen.
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How To Tell If Your Period Cramping Is Normal
Each girl or woman typically experiences a similar level of cramps from one month to the next, says Jackie Thielen, MD, an internist and womens health specialist at the Mayo Clinic in Jacksonville, Florida. For some women, monthly pain is minor. For others, it can be quite debilitating.
The main question doctors ask when determining whether your cramps are normal is Are they normal for you? Dr. Thielen says.
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Foods That Help With Cramps
Do you experience intense period cramping? Cramps are not only painful but also usually associated with fatigue and interfere with your ability to move around and go through your daily routines. If regular medication isnt enough to help ease your symptoms, you may want to try modifying your diet. What foods might help to ease period cramps and which are best to avoid during your period? Flo compiled a list of foods to eat and foods to avoid if you are experiencing severe cramping.
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How Is The Cause Of Severe Period Pain Diagnosed
To diagnose severe period pain, your health care provider will ask you about your medical history and do a pelvic exam. You may also have an ultrasound or other imaging test. If your health care provider thinks you have secondary dysmenorrhea, you might have laparoscopy. It is a surgery that that lets your health care provider look inside your body.
Drink More Water During Your Period Cramps
Drinking enough water during your period can help to prevent the body from getting dehydrated. Water intake can help to regulate proper functioning of the body cells. Lack of enough water in the body system can dispose women to physical and mental stress and improper functioning.
It is advisable to drink enough water at all times to keep your body active. But how much water is enough?
The Institute of Medicine recommends 9 cup of fluid total per day for women. The reduction in the amount of estrogen and progesterone can cause retention of water in the body. Drinking enough water can help to flush your system and keep you hydrated always.
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