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5 ways to overcome menstrual cramps without medication

I mean, you can take medication, but if it doesn't help enough, or you feel like you're on a little too many pills - there are more options.

Here is everything you need to overcome this suffering

Tags

• cycle

• Dysmenorrhea

• chocolate

• Stress

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health

Saturday, 17 October 2020, 06:32

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If you are men, or you are one of the purple units that go through the cycle easily - the following article is not for you.

This article is for women who are struggling every month with terrible menstrual cramps.

Sometimes it's the stomach that hurts, sometimes it's very noticeable contractions of the uterus and sometimes you feel the back at all, one way or another - it's annoying, and it does not allow you to concentrate on anything right now.

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You can always take a painkiller in such a case, and most women know exactly which pill helps them during menstruation, but most also know - that sometimes it is not enough, or sometimes urgent relief is needed until it starts to work, and sometimes just take 4 pills in the same day, and clear Go that you need another solution.

Well, that's why we're here.

Here are 5 ways to overcome menstrual cramps without medication.

1. Hot pillow

To soothe the cramps.

A woman puts a hot pillow on her stomach (Photo: ShutterStock)

The cause of menstrual cramps is contractions of the uterus, which cause pain in the lower abdomen or lower back.

To reduce the intensity of the contractions it is recommended to warm the area with a warm pillow, because heat relaxes the muscle wall, allowing for improved blood flow which reduces the contractions.

A review of six studies published in 2018 found that women who placed a heating pad on their lower abdomen for several hours during menstrual cramps reported lower pain scores than women who did not.

Two studies in the review found that using a hot pillow even helped more than taking painkillers.

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The best way to warm your lower abdomen is by using a pillow, one that is heated in the microwave, or a bottle that is filled with hot water.

If you do not have one, you can use a towel soaked in warm water.

The heating medium must be kept warm and used for at least four hours.

2. Exercise

30 minutes a day, a few days before menstruation.

Woman walking (Photo: ShutterStock)

True, the last thing women want to do during menstruation is exercise, but it can really help.

The reason is that like warming up, exercise also increases blood flow, which helps cramps to relax a bit.

The most effective exercises during the menstrual cycle are gentle and low-intensity exercises like walking or swimming, and yoga may also be helpful.

More vigorous activity, such as running, will also help, as it causes the body to release endorphins, which lower the perception of pain.

However, most women do not feel comfortable in this type of activity during pain.

To relieve cramps, you should exercise 30 minutes a day, starting a few days before menstruation and continuing with the first few days of bleeding.

3. Exercises to reduce stress

It will both reduce pain and soothe you.

Woman doing yoga (Photo: ShutterStock)

Psychological stress can aggravate menstrual cramps, because in such a situation the body releases a hormone called cortisol which may increase the muscle cramps in the uterus.

No studies have been conducted on which stress reduction techniques work best to relieve menstrual pain, but there are several methods that have been shown to reduce cortisol, such as mindfulness, yoga and multiple sleep.

To feel the beneficial effect of stress reduction, it is advisable to try the sedation techniques already in the first half of the menstrual cycle, before ovulation, and not just during the menstrual days.

4. Healthy diet

This is not the solution.

Pizza in the microwave (Photo: Giphy)

Even women who routinely adhere to a balanced diet tend to let go during menstruation.

There are those who report a significant increase in hunger, cravings for sweets or just a lack of energy to prepare nutritious food for themselves.

Well, that's a problem, because nutrition plays a crucial role in menstrual cramps.

Some foods may aggravate periodic cramps, while others can help relieve pain.

During the menstrual period it is recommended to avoid salty and high-fat foods or foods rich in carbohydrates, as they can cause swelling and inflammation, which can cause more severe pain.

You should also limit your coffee intake, as caffeine causes blood vessels to narrow, which restricts blood flow to the uterus and increases menstrual pain.

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The foods that can actually help are those that have nutrients that include vitamins E, B1 and B6, as well as magnesium, zinc and omega 3 that can reduce muscle tension or inflammation.

You can find all this goodness in foods like green leafy vegetables, nuts and fatty fish like tuna and salmon.

5. Bitter chocolate

This chocolate is actually worth it.

Bitter chocolate (Photo: ShutterStock)

True, in the previous section we recommended avoiding eating nonsense and focusing on nutritious food, but this section has one exception - quality dark chocolate.

The antioxidants in chocolate soothe the walls of blood vessels, lower blood pressure and improve blood circulation.

In addition, studies have found that eating dark chocolate regularly can lower the levels of the stress hormone.

And if that's not enough - dark chocolate contains magnesium, a mineral that helps against swelling, fatigue, depression and nervousness.

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