Menstrual cramps are a very common problem experienced by around 50-90% of women of reproductive age. The pain you experience during menstruation is the result of muscle cramps in the uterine wall, similar to those experienced in other parts of the body during exercise. Strong and prolonged contractions of the uterine muscles cause cramps which usually begin 1-2 days before blood loss and subside 1-2 days after menstruation begins. Generally these cramps are experienced as a sharp, intermittent pain in the lower abdomen or pelvic region, which can be of varying intensity. In other cases, a dull and continuous pain is reported. The pain can also radiate to the lower back, thighs and upper abdomen. Women can also suffer from headaches, fatigue, nausea, or diarrhea. If you have moderate or severe menstrual cramps, there are some remedies you can take to help reduce them.
Steps
Method 1 of 4: Medications
Step 1. Take over-the-counter medications
Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen are first-line medications for painful menstrual cramps. NSAIDs work by blocking the contractions that cause cramps; generally ibuprofen is the more common of the two; you can take 400-600 mg of ibuprofen every 4-6 hours or 800 mg every 8 hours with a maximum dose of 2400 mg per day.
- You should start taking it as soon as symptoms arise and continue the dose for 2-3 days as needed, depending on how they manifest.
- Try brands of ibuprofen, like Brufen or Moment. If you choose naproxen you can try a drug like Aleve.
Step 2. Learn about hormonal contraceptives
If natural remedies, diet and food, exercise and NSAIDs are not working satisfactorily, hormonal birth control drugs may be a good solution. There are many different forms and types of products that can make menstruation lighter and less painful.
The method you choose depends on your general health, your sexual habits, as well as your personal preferences and financial resources. Discuss the different options with your gynecologist
Step 3. Take the birth control pill
It is an oral hormonal contraceptive that must be taken every day. Since you manage when to take it, you can stop using it whenever you want. It is a very frequently used drug, readily available and relatively inexpensive. However, it can be a little annoying because it has to be taken every day and at the same time every day.
Step 4. Put on the birth control patch
The patch, or patch, works exactly like the pill, the only difference lies in the way the active ingredient is assimilated, which is not oral, but transcutaneously. It needs to be applied monthly and, as with the pill, you can easily stop using it.
Be aware that patches can also accidentally fall off, are easily seen if applied to certain areas of the body, and are a constant monthly expense
Step 5. Try on the vaginal ring
If you don't want the pill or the patch, you can try the vaginal ring. This is another hormonal contraceptive that only needs to be changed every month and can be easily stopped when you no longer need it. It is considered more discreet than the patch or pill because you don't have to take the drug by mouth or apply the patch where anyone can see it.
The vaginal ring can accidentally fall out during sexual activity and even then you have a constant monthly expense
Step 6. Consider hormone injections
If you don't like all the other options, you can consider this solution. This is a more convenient method, because the injections are done only every 3 months, but constantly. However, be aware that they have worse side effects than the other solutions. They may interrupt some menstrual cycles and you may continue to be non-fertile for up to a year after stopping the drug.
This solution can cause weight gain
Step 7. Consider the hypothesis of a hormonal contraceptive implant
It is a more lasting solution for managing menstrual cramps; once implanted, the device lasts for 3-5 years. Despite its durability, it remains an easily reversible solution.
The insertion process can also be very painful, but it is enough to do it once every 3-5 years. Be aware that the implant can cause regular bleeding
Step 8. Think of an intrauterine device (IUD)
If the implant is not suitable for you, you can try an even more lasting solution: the spiral. This device is effective for three to five years and causes very limited side effects.
There may be an increased risk of pelvic infection within 30 days after insertion if you have a sexually transmitted disease. However, know that you will become fertile immediately after removing the device
Step 9. See your doctor
If the cramps are more severe than usual, seem unusual to normal, or if the duration or location of the pain is different, you should see your doctor. Even if you are in pain for more than 2-3 days, it is advisable to visit yourself. Cramps may be causing secondary dysmenorrhea, a more severe version of menstrual cramps, which is usually caused by an underlying disease or disorder.
- There are some reproductive disorders that cause secondary dysmenorrhea. These disorders include endometriosis, pelvic inflammatory disease, cervical stenosis, and tumors on the uterus wall.
- If your doctor suspects that you have any of these conditions, they will give you a physical exam and tests to come up with a diagnosis. You will need to perform a pelvic exam to check for any abnormalities or infections in the reproductive organs. You may also need to have an ultrasound, CT scan, or MRI scan. In some cases, the doctor may also perform a laparoscopy, a procedure that involves the surgical insertion of a camera to examine the abdominal cavities and reproductive organs.
Method 2 of 4: Alternative Therapies and Natural Remedies
Step 1. Use heat
Several natural therapies have been studied that have been shown to help relieve the pain of menstrual cramps. One of the most common and easiest to use methods is heat, which can be as or even more effective than over-the-counter pain relievers like ibuprofen or acetaminophen. Heat helps to relax the contracted muscles responsible for cramps and should be applied mainly to the lower abdomen, although it also has a soothing effect in the lower back. Try putting on an electric warmer or heating patch. The latter is a non-medicated adhesive plaster that gives off heat for up to 12 hours. You can apply it to your skin or even clothing, but be sure to read the instructions.
- Warming patches come in different formats, sizes and even for different uses, although you can apply any of them for your menstrual cramp problem. Some brands also have patches specifically designed for menstrual pain, such as the Hot Patch.
- Patches are more comfortable than electric warmers, because you can easily take them with you anywhere and apply them at any time of the day.
- If you don't have access to a heating pad or patches, you can try soaking in a warm bath or taking a hot shower to relax muscles and relieve cramps.
Step 2. Try cognitive-behavioral intervention
It can be helpful to develop certain types of psychological strategies, especially if you suffer from persistent cramps. Among these techniques consider relaxation training, which makes use of a repetitive activity, such as deep breathing, the recitation of a prayer or the repetition of a word or a sound, combined with meditation, emptying the mind, ignoring. distractions and take a positive attitude. This should help you relax and let go of the pain.
- You can also try the imaginative procedure, which uses positive thoughts and experiences to change your emotional state by distracting you and relieving pain.
- Hypnotherapy is another method that uses hypnosis to induce relaxation, reduce stress, and relieve pain.
- Because menstrual cramps work the same muscles as childbirth, some women find it helpful to use the Lamaze method to relieve them. Try rhythmic breathing following the Lamaze technique to help relieve or reduce pain.
- Another possible solution to your problem is biofeedback, a method that consists of learning to control physiological parameters such as heart rate, blood pressure and temperature, along with relaxation techniques, in order to train the body to check for symptoms.
Step 3. Distract yourself
Distraction is one of the most powerful pain relievers and is always readily available. If you suffer from intense cramps, try doing something that usually absorbs you completely, such as hooking up with good friends, reading a book, playing on the computer, watching a movie or entertainment program on TV, or spending some time on Facebook.
Make sure you choose something that allows you to keep your mind off the pain and helps get your body to focus on other things
Step 4. Give acupuncture a chance
Acupuncture has been used for over 2,000 years as a pain relief method. This technique involves inserting needles as fine as hair into the skin at specific points on the body. In most people, needles are painless, and some women have found that they reduce menstrual cramps.
Despite verbal testimony from some people, studies are inconclusive
Step 5. Massage the abdomen
Sometimes it helps to put a little pressure on the painful area. Lie down and lift your feet. From this position, gently massage the lower back and abdomen.
Make sure you don't press too hard. You don't have to cause more pain than you already have - your goal is to get relief. This method can help you relax your muscles and relieve pain
Method 3 of 4: Diet and Nutrition
Step 1. Take supplements
Research has shown that certain vitamins and dietary supplements can help reduce menstrual cramps when taken every day. The mechanics of this are still unclear, but many dietary supplements have actually been shown to reduce cramps. Take 500U of Vitamin E, 100mg of Vitamin B1, 200mg of Vitamin B6 and a doctor approved dose of Vitamin D3 daily.
- You can do a blood test to see if you are getting enough of these vitamins in your diet and consider how to supplement the deficiencies with supplements accordingly.
- You can also take a fish oil or cod liver oil supplement.
Step 2. Change your diet
A study has shown that a low-fat, high-vegetable diet helps reduce menstrual pain. You should eat green leafy vegetables, which are rich in vitamins A, C, E, B, K and folate. Just like with supplements, these vitamins and minerals can also help soothe cramps. These foods can also help prevent anemia caused by menstrual blood loss by providing the nutrients needed to create new red blood cells.
- You should also increase your iron intake during your period. You can then eat lean red meat or take supplements to avoid a form of menstrual anemia.
- Green vegetables and berries also contain antioxidants, which can play a significant role in reducing inflammation related to swelling.
- Another study found that women who eat 3-4 servings of dairy products per day have a lower incidence of cramps. However, you shouldn't get that much milk if you tend to swell or gas when you consume too much dairy.
Step 3. Drink the tea
Different varieties of teas can help soothe cramps. Make sure you choose the decaffeinated version of the tea variety you prefer, so as not to negate the relaxing effects of the tea by increasing cramps with caffeine. Raspberry, ginger, and chamomile tea have anti-inflammatory properties that help relieve cramps.
- You should avoid caffeinated tea because this substance promotes anxiety and tension, and both can make cramps worse.
- The amount of tea needed to provide relief has not been established, but as long as it's caffeine-free you can drink as many cups of it as you like.
- This way you also stay hydrated.
Step 4. Avoid alcohol and tobacco
Alcohol can cause water retention and swelling, while the nicotine in tobacco can cause increased tension and cause vessels to narrow, called vasoconstriction; consequently the supply of blood flow to the uterus is reduced, aggravating the cramps.
Method 4 of 4: Physical Activity
Step 1. Exercise
Exercise can help relieve menstrual symptoms in general, including cramps. Physical activity releases endorphins, which are natural pain relievers and also help to counteract the prostaglandins in the body, which are responsible for contractions and pain. For this reason, exercise can help you soothe your discomfort.
Try different types of aerobic exercise, such as walking, running, biking, swimming, kayaking, hiking, or take a class in the gym
Step 2. Do simple stretches
Stretching helps relax muscles and relieve cramps. Sit on the floor with your legs extended and apart. Reach forward and grab your toes or ankle. Inhale while keeping your back straight. After a couple of breaths, lean forward towards the floor.
You can try other simple stretching exercises to stretch your back or abdomen, depending on the painful area
Step 3. Increase your sexual activity
Some women find relief from menstrual cramps with orgasm. The reason is unclear, but it is likely related to the endorphins that are released during sexual arousal. Just like during exercise, endorphins released during orgasm can help relieve menstrual cramps and inflammation.
Step 4. Do yoga
Similar to aerobic exercise and stretching, yoga also helps relax the body and reduce pain in the lower back, legs and abdomen. When you start feeling menstrual cramps, try various yoga poses to try to reduce the pain. But before you start, put on some comfortable clothes and play some relaxing music.
- You can do the forward bend with your head at your knees. Sit on the floor and stretch your legs out in front of you. Bring one of the two legs together and bend it 90 degrees so that the sole of the foot rests against the inner thigh of the other leg. Inhale and grab your shin, ankle, or foot. Stretch your torso over the leg as you approach the foot. Exhale and bend down from the groin. Stretch and straighten your back as much as possible and try to avoid hunching over. Breathe as you hold the position, reaching towards your heel and pressing the bones you are sitting on to the floor. Hold for 1-3 minutes, then switch sides.
- Try the noose twist (Pasasana). Squat down fully with your feet together. Lower yourself as low as possible until your buttocks touch your heels. Inhale, then move your knees to the left as you turn your torso to the right. As you exhale, wrap your left arm around your knees and then behind your back until, with the next inhalation, you can grab your right hand. Exhale and keep your gaze over your right shoulder. Hold the position for 30-60 seconds while continuing to breathe. Then switch sides.
- Try the Camel Pose (Ustrasana). Get on your knees, with your thighs apart as much as your shoulders. Make sure your shins and feet are resting firmly on the floor. Place your palms on top of your buttocks with your fingers pointing down and inhale. Lift your chest and move your shoulders towards the ribs. Exhale and push your hips forward as if arching backwards. To stabilize yourself and not lose your balance, place your hands on your heels. Lift your chest and breathe steadily for 30-60 seconds.
Advice
- If you have unusually severe cramps or feel like there may be a problem, see a gynecologist and describe your symptoms. Cramps could be a sign of an underlying condition that requires specific treatment, such as endometriosis, adenomyosis, uterine fibroids, pelvic inflammatory disease, birth defects, or even cancer.
- Other signs or symptoms that require medical attention are fever, vomiting, very heavy menstrual bleeding that soaks more than one sanitary napkin every two hours, dizziness or fainting, sudden or severe pain, pain other than your usual menstrual discomfort, pain when urinating, abnormal vaginal discharge and pain during sexual activity.
- Try lying down and put a hot water bottle on your stomach. Distract yourself by watching TV, reading, or doing something interesting that requires attention, so you avoid thinking about your aches or cramps.
- Try to get more potassium by eating foods like bananas.
