menstruation pain! The discomfort and pain caused by periods can be alleviated in several ways, very easy and varied. So use your pencils and take notes!
When menstruation comes, it is often inevitable to feel some discomfort. In general, when the intensity of the pain ranges from mild to moderate, it can be easily relieved with a few simple actions.
It is normal for these pains to prevent carrying out certain efforts with the same energy as usual. However, that doesn’t mean you have to give up all activities to feel better. On the contrary, it is rather advisable to carry out certain activities. Obviously, it is recommended to carry out these activities at a paused and balanced pace.
Why do our rules hurt us?
Periods produce stomach, back, breast, and head pain. In some cases, this pain can spread to other areas of the body, such as the legs. In summary, the general discomfort that this pain produces can be very uncomfortable.
But still, why do the rules hurt us? menstruation is painful because every month you remove the tissue from the fertilized eggs. However, this process is responsible for a series of hormonal changes which can include uterine contractions.
One of the hormones abundantly secreted during this menstruation is a prostaglandin, which helps facilitate the expulsion of tissue, but also causes some pain in women because it causes contractions of the uterus.
The pain comes through uterine contractions, in response to the secretion of prostaglandin and arachidonic acid, which triggers menstrual bleeding.
Depending on the duration and intensity, menstrual pain can be classified as primary or secondary dysmenorrhea. This should be determined by a gynecologist after a physical assessment.
Tips to make your menstruation period less painful
In case the pain does not prevent you from carrying out activities, it is possible to carry out certain actions to make the rules less painful. In general, these are small techniques that help find relief if practiced with regularity and patience.
A ride and low impact exercises
Despite the fact that the rules invite you to spend more time in inactivity when you are in pain, the best recommendation is to take a short walk of at least 20 to 30 minutes. This helps decrease the intensity of uterine contractions and provide relief in the medium and long term.
So, you can combine walking or walking with some low impact exercises (like certain yoga postures or Pilates exercises).
Raising your legs during menstruation
Although hard to believe, elevating your legs for 10 minutes can significantly help relieve menstrual pain. When you go up the legs, the blood circulation improves and the pain stops. It is advisable to take a moment for yourself, elevate your legs, rest, and then elevate them again.
Warm cushions
The heat helps the contracted muscles to slowly relax, and improve blood circulation. This is why it is recommended to apply warm cushions or compresses. In other words, heat has a vasodilating effect.
It should be noted that combining the application of heat and light relaxing massages on the stomach area will also relieve, in large part, menstrual pain.
The massages should be done in slow, circular movements, with very little pressure on the area, and constantly for 10 to 15 minutes to achieve real relief. And if you opt for a warm shower or bath instead of cushions or warm compresses, the effect will be the same.
A hot beverage
Another way to enjoy the heat is to enjoy a hot drink. In general, natural infusions of chamomile, cinnamon, ginger, and mint are recommended.
All these infusions are beneficial and generate great relief because they manage to release the accumulated liquids. To get real relief, it is best to take advantage of your infusion in a calm way, by drinking it in small sips.
Proper hydration prevents fluid buildup and this helps relieve menstrual pain.
Choosing the right meals
As with drinking, it is recommended that you eat your food quickly. If you make large meals with heavy food, digestion will be slower and more difficult. So discomfort from the rules could increase.
This is why it is recommended to have several small meals, which provide energy without any feeling of heaviness in the intestines. Thus, even if it is normal to have cravings for sweetness, it is absolutely necessary to pay attention to its consumption of sugar. Because, with each excess committed, menstrual pain will get worse.
Avoid stimulants
Caffeine and theine are substances that increase catecholamine levels, with which menstrual pain appears in force. It is best to minimize, or at least as much as possible, the consumption of these drinks.
When should you go to the doctor?
If after taking all the measures that are within your reach, the pain does not diminish, it is important to call a doctor for an examination. Remember that a timely diagnosis and treatment will avoid many disadvantages in the long run.
If pain in the lower abdomen occurs at different times, outside of menstruation, and is accompanied by other symptoms, this should be taken as the body’s signal that something is wrong.
