It is important for you to know that menstrual cramps unlike any other health complication found in women is as a result of cramping of the muscle in the wall of the uterus, somewhat similar to a muscle cramp you may get in other parts of the body while performing an exercise. During this period, you might experience something like strong and lengthy contractions of the muscles in the uterus which will eventually lead to cramping of the muscle.
As you would have noticed by now, cramping usually begins 1-2 days before the onset of bleeding, and then diminishes 1-2 days after the onset of bleeding. This pain can radiate into your back, thighs, and upper abdomen and if left untreated can cause headache, fatigue, nausea, or diarrhea. Possibly you have moderate or severe menstrual cramps; in this article, you’ll find seven things that can help you reduce menstrual cramps:
1. Apply heat on the lower abdomen
This is one exercise to make use of by applying the heat to your lower abdomen or lower back if deemed necessary. The applied heat aids in relaxing the contracting muscles that cause cramps and by so doing, you should feel better in little or no time. This exercise also requires you to make absolute use of heat patches that give off heat up to 12 hours. You can apply these heat patches on your skin or cloth, but make sure you follow appropriate steps before usage.
2. Learn to distract yourself
Distraction has proven to be a very effective tool for helping women deal with menstrual cramps; find something interesting to do that will occupy your mind and keep you busy; this will help limit the severity of the pain that you feel.
3. Massage your abdomen or lower back
A gentle massage on your abdomen or lower back is another way to ease out of period pain. You’ll realize that the more you massage those areas the more you’ll feel better.
4. Change your diet
Studies have shown that diets low in fat and rich in vegetables help to reduce menstrual cramps. Also, it is recommended that you eat green, leafy vegetables that are rich in vitamin A, C, E, B, K, and folates.
5. Avoid alcohol
It has been shown that alcohol can cause water retention and bloating. In addition, nicotine in tobacco can cause increased tension and cause a narrowing of vessels called vasoconstriction which leads to decreased blood flow to the uterus and a worsening of your cramps.
6. Frequent exercise
Working out on a frequent basis is another way to get rid of that menstrual cramp. Getting worked up in an exercise will automatically release endorphins, which are natural pain relievers. Endorphins also help counteract prostaglandins in your body that causes contractions and pain.
It is essential for you to prepare your mind as you implement any, or all, of the seven mentioned above things that can help you reduce menstrual cramps and be sure to get their maximum benefits.