YOUR MENSTRUAL PAIN CAN BE
It is amazing the number of persons that read your posts
without a comment or pressing the like or dislike buttons. This
was done to me when I played down my column on
reproductive health, relationships and the likes. In the past
one month this question has become a reoccurring decimal in
my inbox from some of the female folks, “what can I do to get
rid of my period cramps”.
As a scholar I took the challenge, and my findings are
chronicled below; READ ON
1) Water, Water, Water
Staying hydrated won’t curb your cramping directly, but it can
help with bloating, which makes cramps feel worse. When
your period is coming, keep a water bottle handy, and toss in
some mint or a squeeze of lemon to encourage you to drink.
Tone down the salt (never more than 2,300 mg per day) and
avoid alcohol — both of which can pull water out of your
2) Comfort Foods
Doughnuts, potato chips, and other fatty fried foods are not
your friends. Stick to a low-fat, high-fiber diet: whole grains,
lentils and beans, vegetables (especially leafy dark-green
ones), fruits, and nuts. such as vitamins E, B1, and B6,
magnesium, zinc, and omega-3 fatty acids cut back on the
hormone-like substances responsible for those painful cramps
or help relieve muscle tension and inflammation.
3) Lay Off the Latte
Caffeine can make cramps worse, so steer clear of coffee
before and during your period. Make sure you’re not sneaking
it in with soda, energy drinks, chocolate, or tea. If you need a
morning or midday pick-me-up, try a small smoothie packed
with veggies instead.
4) Get Moving
While there isn’t much evidence that working out targets
period pain, many women swear by a sweat session to loosen
up. Exercise releases endorphins, chemicals in your brain that
make you feel good. So take a walk, jump on the treadmill, or
go for a swim!
5) Pop a Pill
Aspirin, ibuprofen, and naproxen sodium lessen pain and make
you cramp less overall. Keep a small stash in your makeup
bag or car so you’re not searching when you need it most.
Bonus: Ibuprofen and naproxen can also help make your flow
a little lighter.
6) Hit It With Heat
These days, you don’t need to plug in to get the benefit of
warm, relaxing relief. Whether you’re on a date or at your
desk, you have options. Check out microwavable heat pads,
rechargeable cordless heat wraps, or disposable heat wraps
designed just for menstrual cramps. Many drugstores carry a
few choices if you’re on the go.
As little as 5 minutes a day on your belly can boost the blood
flow and ease tension to help you feel better. Start a few days
before you expect your period. Women who began rubbing a
cream with a blend of lavender, Clary sage, and marjoram oils
on their abdomens after their period had cramps for less time
during their next one. These essential oils have
Touching key places on your belly, back, and feet can increase
blood flow and release endorphins to soothe both your body
and mind for a little while. There’s also a spot in the fleshy
part between your thumb and index finger that relieves aches
and pain. See a trained, certified expert to help you find those
points and explain how to stimulate them.
9) Herbal Help
Black cohosh, chaste Berry, cramp bark, and turmeric have
been traditionally used for pain. Evening primrose oil has also
been found to help some women with cramps, but the
scientific evidence isn’t strong. Check with your doctor before
you make a tea with any of these or take a supplement. Some
herbs can cause problems with medications or make them
less effective, including birth control.
10) Snooze Smart
Sleep might not come easily when you have strong cramps.
To make the most of your night’s rest, ditch your Smartphone
in bed. Wind down with a calming bedtime routine in the days
leading up to your period. You may also have to try different
sleep positions, especially if you’re usually on your stomach.
Catch a short power nap, if you can, during the day.
11) Treat Yourself to a Bath
Fill the tub, add some bubbles, and settle in with your favorite
magazine or book (and your rubber ducky). The warm water
will help calm your muscles and your mind. Don’t have a
bathtub? A warm shower can be soothing, too.
12) Strike a Pose
Exercises that work your core are as good for cramps as a
massage. Start with a few deep breaths while lying on your
back with bent knees. Try yoga positions such as bound
angel, bridge, and staff pose. While some yogis say no to
inversions (when your head goes below your heart) during
your period, other medical experts say that advice is outdated
and it’s fine to do them
13) Talk to Your Doctor
Can’t get enough relief? Some forms of birth control keep your
hormone levels in check so there’s less pain. For most
women, cramps are normal, but sometimes they’re a sign of a
more serious condition. Bring notes about how often and how
intense your cramping is.
YOUR MENSTRUAL PAIN CAN BE