Dealing with menstrual cramps is a common challenge for many women, impacting daily life during their periods. From applying heat and gentle exercises to modifying diet and using pain relievers, there are numerous approaches to alleviate discomfort.
Menstrual cramps, known medically as dysmenorrhea, cause throbbing pains in the lower abdomen, though the discomfort can extend to the groin, lower back, or upper thighs. Most women experience these cramps during and just before their menstrual periods. While some find the discomfort tolerable, others suffer severe pain that disrupts daily activities for several days each month. Thankfully, there are numerous methods to alleviate menstrual cramps. However, if these remedies prove ineffective and the pain persists or worsens, seeking advice from a specialist like Dr Sumana Manohar, the best gynecologist in Chennai, is advisable.
What Causes Menstrual Cramps?
Menstrual cramps occur due to increased levels of a chemical called prostaglandin, which causes the uterus to contract. These contractions help expel the uterine lining- comprising blood and tissue- during menstruation. Higher prostaglandin levels before menstruation lead to stronger contractions, resulting in the discomfort and cramping experienced. As menstruation progresses, prostaglandin levels decrease, typically reducing cramping after the initial days of the period.
Tips to Relieve Menstrual Cramps
Here are some things you can do to deal with menstrual pain.
- Apply Heat: During menstruation, the uterus contracts to expel its lining through the vagina. Applying a heating pad or hot water bottle to the abdomen can assist in relaxing the uterine muscles and surrounding areas, potentially alleviating cramping and discomfort. Placing a heating pad on the lower back can also relieve back pain. Alternatively, soaking in a warm bath is another effective method to relax muscles in the abdomen, legs, and back.
- Massage with Essential Oils: Massage, whether self-administered or received from a professional, can relax pelvic muscles and alleviate menstrual cramping. Applying a body lotion, massage oil, or coconut oil to the abdomen while gently massaging can enhance relaxation. For added relief from menstrual cramps, using essential oils in the massage can be beneficial. Essential oils such as lavender, ginger, rose, and peppermint are known for their potential to alleviate cramp symptoms. Mixing a few drops of these essential oils with a carrier oil before applying them to the abdomen can enhance the effectiveness of the self-massage.
- Do Mild Exercise: While exercising may seem counterintuitive during menstrual cramps, it can actually alleviate pain. While strenuous workouts may not be advisable during discomfort, gentle activities like yoga, stretching, or taking a leisurely walk can provide relief. Exercise also triggers the release of endorphins, natural pain-relieving hormones in the body.
- Modify Your Diet: During menstruation, it’s beneficial to avoid foods that can lead to bloating and water retention. Some of the main offenders include alcohol, fatty foods, caffeine, carbonated beverages, and salty snacks. Cutting back on these items can help reduce cramps and lessen tension. Instead, opt for soothing options like caffeine-free mint or ginger teas, or warm lemon-infused water. If you crave something sweet, consider snacking on fruits such as strawberries or raspberries for a healthier alternative.
- Take Pain Relievers: Over-the-counter pain relievers like ibuprofen or naproxen sodium can effectively manage menstrual cramps. It’s recommended to start taking these medications at regular doses one day before you expect your period to begin. Prescription nonsteroidal anti-inflammatory drugs are also an option. Begin taking the pain reliever at the onset of your period or as soon as you feel symptoms, and continue following the dosage instructions for two to three days or until your symptoms subside.
Managing menstrual cramps is crucial for maintaining comfort and daily function during menstruation. Employing effective remedies can significantly alleviate discomfort. From applying heat and using essential oils for massages to gentle exercise, dietary adjustments, and pain relievers, there are various approaches to finding relief. However, if cramps persist or worsen despite these efforts, consulting with a gynecologist is recommended.
Ready to find relief from menstrual cramps? Book an appointment with Dr Sumana Manohar, the best gynecologist in Chennai, through Apollo today.
