Tips to Avoid Menstrual Pain | Tips to Avoid Menstrual Cramps

tips to avoid menstrual pain

  • During menstrual cycle, hormonal changes take place and your body retains water while digestion slows down, that results pain. Assist yourself by drinking more water, at least two to three liters per day. The liquid flows through your intestine and speeds up your digestion. 
  • Vitamin B6 is necessary for the proper maintenance of red blood cell metabolism, also eliminates bloating. Fish (Tuna, Salmon, Cod), hazel nuts, Pistachios, sesame seeds, garlic are the good source of vitamin B6. 
  • Pineapple contains brome lain, an enzyme that helps relax muscles to relieve menstrual discomfort. 
  • Ginger has generally been used in traditional Chinese medicine as a remedy for menstrual cramps. 
  • Parsley is rich in apiol, a composite which is proved to stimulate the menstrual process and reduce cramps. 
  • Fish that contain Omega 3 fatty acids and anti oxidants can prevent cramps as well as bloating. Salmon fish is the best source that contains anti oxidants. 
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  • Exercise can help lighten menstrual cramps by raising the level of beta-endorphins, which are chemicals in the brain associated with pain relief. Researchers have shown that beta endorphins have a positive effect on mood and behavior. Heavy exercising is not recommended during menses but gentle or moderate exercises, such as walking, will be beneficial. 
  • Reduce the consumption of salt as much as you can, to prevent water retention that causes bloating. 
  • Reduce intake of caffeine as it has a pain-enhancing effect during menstrual cycle. 
  • Excessive spices are also known to cause acidity and digestion problems that enhance discomfort during period time. 
  • Massage your abdomen smoothly with lavender oil or with some pain relief creams for five to ten minutes to help increase circulation and for relief. 
  • Rest is very important during this time, sleep and relaxation can also reduce the pain and discomfort of menstrual cramps. 
  • The amount of blood loss during menses is 80 to 90 ml every month so you should consume lots of fruits and fruit juices, nutritious food including dark green vegetables to get back which you lost. 
  • Breast swelling and discomfort may be caused by water retention during menstruation. A healthy diet, reduced consumption of salt, caffeine and alcohol, and regular exercise are often effective in controlling these physical changes. 
  • Warm compresses help relieve stiffness and the associated pain. You can use a hot water bottle, warm towel or hot pads to get relief. A hot water herbal spa can help by relieving your muscles. 
  • Don’t carry heavy weights during your menstrual stage. 
  • You can temporarily get a relief by laying down on your side with your knees folding into your chest.

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