You begin to feel a headache and a slight malaise, then you catch your eye on the calendar and you know: that time of month has come again and you are about to menstruate.
Menstruation is a natural cycle of a woman's body and today is much freer from past taboos, like those old beliefs that menstruating women couldn't wash their hair or hit a cake (!).
But there is one thing we have not got rid of yet: menstrual cramps. These pains are the result of the contractions of the uterus to expel the preparation for a pregnancy that did not happen so that your body can eliminate this layer of blood.
When the uterus contracts too tightly, it eventually presses on the surrounding blood vessels, disrupting the flow of oxygen to the uterine muscles and thereby causing cramps.
Now that you know where this nuisance that usually appears a day or two before your period comes from, how about finding some natural tips to alleviate these symptoms? Check out:
Also read: 10 movies to watch on PMS
1. Your diet influences
Inflammatory substances and nutritional deficiencies can aggravate the pain of menstrual cramps, either by triggering a body reaction or by affecting blood flow.
Thus, more than at any other time of the month, the premenstrual period needs special nourishment. Invest in foods with anti-inflammatory properties such as tomatoes, olive oil, nuts, oily fish, berries and citrus fruits.
Unfortunately, sugar gives rise to inflammation, so attacking a candy bar won't be a good idea. But at the same time, chocolate is rich in magnesium, so you can use one or two squares of dark chocolate to alleviate the discomfort of this period.
Also avoid processed foods rich in preservatives and other additives as they often make colic pain worse.
2. Take your multivitamin
Sometimes it is a little difficult to remember to take multivitamin every day, but in the premenstrual period it is better to be disciplined.
Read also: Ovarian Cyst: Causes, Symptoms and Treatments
In addition, some experts recommend consuming a B-complex vitamin supplement, which helps prevent bloating. Vitamin B6 helps prevent bloating and is present in brown rice, which still contains calcium and zinc.
3. Do light exercises
The discomfort caused by cramps and bloating is a further obstacle to facing the gym in the premenstrual period, but keep in mind that aerobic exercise works like natural pain relievers.
This happens by increasing blood flow and releasing endorphins, which fight prostaglandins (pain-causing substances) and reduce contractions of the uterus. Of course, heavy training is not the best option these days, so it is best to go for a walk or practice yoga.
4. Make hot compress
Heat is an excellent ally to combat menstrual cramps. The hot water bottle applied to the sore places will be your best friend these days.
The explanation for this is that heat stimulates vasodilation, increasing blood flow and decreasing pain.
Read also: Menstruation: Experts answer key questions about period
5. Grandma's little remedy works
Grandma's tips are still valid when it comes to relieving cramps. Try massaging the region with sage oil, which works as an antispasmodic.
In addition, invest in anti-inflammatory ginger tea and aromatherapy with fennel, chamomile and marjoram.
6. Stay hydrated
It may seem contradictory, but water helps the body not to retain fluids, so stay hydrated to prevent bloating. Teas also help, especially hot teas: they increase blood flow and relax muscles.
It is also worth increasing the consumption of foods with high water content, such as cucumber and watermelon.
7. Refer to Oriental Medicine
According to Eastern medicine, the experience of pain is never just physical, but also involves a psychological aspect. In the case of colic, they would be caused by a? Stagnation? from the womb.
Read also: Fibroid: affects 50% of women and deserves attention
Therefore, the recommendation is to resort to the Emotional Release Technique, or EFT. This technique helps balance the body's natural rhythms and energy flow by releasing blocked energy.
8Try Chiropractic
Although chiropractic is not a specific technique for relieving the symptoms of premenstrual tension, some women report feeling an improvement in reproductive health after adopting this practice.
The explanation for this effect would be the realignment of the spine, especially in the lumbar region, improving the functioning of the nerves of this site.
9. Sleep well
Unregulated sleep is detrimental to overall health, interfering with the menstrual cycle and resulting in irritability and fatigue.
You are sore and sensitized, so sleep and rest are critical so that your body is no longer required during this time.
These tips can help many women relieve the discomfort that precedes menstruation. However, if your symptoms are severe enough to disrupt your routine, impairing your productivity, be sure to seek medical advice. PMS is no kind of freshness or weakness combined?
Period pain? Try these remedies (May 2024)
- Prevention and Treatment
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