Dysmenorrhea is a pelvic pain that can restrict patients’ daily activities. It is an uncomfortable time for many women that occurs every month. When experiencing period cramps, you will feel discomfort around your lower back, thighs, and abdomen.
During menstruation, the womb muscles relax and contract to eliminate build-up lining. The cramps you experience are your muscles at work. These cramps may be associated with nausea, diarrhea, headaches, and vomiting.
It is not fully understood why some women have painful menstrual cramps while others do not. However, there are some factors that doctors are considering. For example, the pain can be the result of heavy blood flow. You may also have an overproduction of prostaglandin. It is a hormone that affects your womb.
Way to Ease Dysmenorrhea
Avoid Some Foods
Salty, sugary and fatty foods are your enemies during menstruation as they are thought to cause period cramps. Thus, avoid eating doughnuts and potato chips during your period.
Instead, choose to consume anti-inflammatory foods, such as squash, tomatoes, bell peppers, and blueberries. You may also increase your cold water fish intake. It is high in omega-3 fatty acids.
Eating almonds, dark leafy greens and beans may also help. They are high in calcium, which is thought to help with the cramps.
Changing your diet and lifestyle may also help ease your regular period cramps. You should avoid eating refined foods, like pasta and brad.
Do not eat trans-fatty foods that are found in cookies, crackers, and French fries.
Stay away from caffeine and tobacco.
These things can increase inflammation causing you to feel extreme pain during your period.
Drink Chamomile Tea
Chamomile is known to contain a high amount of anti-inflammatory substances that can stop prostaglandins. As mentioned earlier, they are made of cells in the endometrium of the uterus.
They release prostaglandins during your period. They can trigger muscle contractions of the uterus, resulting in cramps. In the bloodstream, prostaglandins can cause vomiting, headaches, nausea, and diarrhea.
By drinking chamomile tea, it inhibits the production of prostaglandins. It also eases the menstrual flow.
But not boiling heat, though. Make sure that you apply heat to your lower back and abdomen. It is effective in relieving dysmenorrhea. In a study, women who had regular menstruation found that applying a heat patch could be as effective as ibuprofen.
You may also try a warm bath or simply use a hot towel.
Use Essential Oils
Massage therapy can ease menstrual pain. Women suffering from endometriosis would experience period pain. In a study of these women, researchers found that massage therapy could reduce pain.
But it requires experienced therapists who know where to press certain areas that can ease the pain. By adding essential oils for your massage therapy, you can get extra benefits. Those who underwent massage therapy with essential oil experienced a significant reduction in their period cramps.
Essential oils that are most effective in this purpose are clary sage, lavender, and marjoram. You can either make your own combination or purchase a massage oil containing these ingredients.
When you do apply essential oils onto your skin, make sure to dilute them. Never apply them directly without having to add the carrier oil. Else, your skin may turn red or cause an allergic reaction.
Fennel capsules may help in easing the pain. However, you need to take them before the start of your period. In several studies, researchers found that fennel prevents uterine contractions, which are triggered by prostaglandins. They can be your best option if your menstrual cramps are so severe you can no longer perform your normal daily activities.
In addition to fennel, you may also take cinnamon capsules. Women who took them have reported less bleeding. They also experienced less pain and vomiting.
You can add ginger into hot water. This, too, can relieve your pain. But you need to take it four times a day for the first three days of your menstruation. Some women stated that ginger is more effective or as effective as ibuprofen.
Another herb is to use dill. Women who took dill powder experienced a huge relief in their menstrual pain. They said that it is as effective as the OTC pain medication they took before.
It can help in relieving PMS symptoms. By taking two capsules per day for a week before your menstruation and another set three days after your period, you may experience PMS symptoms reduction.
Curcumin can combat inflammation. It also changes neurotransmitter levels. Each of these neurotransmitters could reduce PMS symptoms. As you take it, you may experience positive improvements in your mood and physical symptoms.
Take Vitamin D
As mentioned, one of the main causes of menstrual cramps is the increasing prostaglandin levels in the body. This hormone causes uterine contraction causing period cramps. As you regularly take vitamin D, it lowers the production of this hormone.
Women with low vitamin D levels are likely to experience dysmenorrhea. By upping your doses of vitamin D, you may experience a significant reduction in your period cramps.
In addition to vitamin D, you should also take calcium. Most women do not get a sufficient amount of calcium. With a proper amount of calcium in the body, it relieves period cramps. Taking 1,000 mg of calcium a day at the start of your menstrual cycle may help ease the pain in the following cycle.
To achieve that amount, increase your low-fat dairy product intake.
Drink fortified orange juice and eat salmon.
Focus on calcium-rich foods to ease your menstrual cramps and achieve healthy bones.
Pair your vitamin D and calcium with magnesium. This is another essential mineral that you must increase to help you ease your menstrual cramps. It can boost the proper functioning of your nerves and muscles, it also regulates blood pressure and sugar levels.
Magnesium may also assist in reducing PMS. However, you must be careful in taking this mineral. It is known to interfere with some medicines.
Exercise can release endorphins. Studies showed that exercise could reduce menstrual pain to the point that it may lower your need to take pain-relief medicine. You do not need extreme exercise. Moderate activities, like walking, can be beneficial.
You may also opt for yoga. It is a gentle exercise that releases endorphins. It prevents menstrual symptoms, too.
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