Every month I have fears of menstrual cramps. I go through the trauma of these spasmodic pains in my lower abdomen at the begining of my period. It is one of the most common problem faced by 70% women world over every month. Earlier doctors used to dismiss this pain as psychological and prescribed pain killers or tranquilizers. But today gynecologists and researchers have come a long way in fully understanding menstrual cramps and the degree of pain women experience each month like me.
Menstrual cramps do tend to ease off within a day or two but who wants 48 hours of misery if it can be avoided. I use the following self-help remedies that provide some relief.
- Take a hot bath. The hot water will relax the muscles of your uterus relieving you from cramps.
- Put a hot pad on your stomach or on your mid lower back. I use the hot water bag and put it alternately on your belly and back.
- Drink something hot. Drink some herbal or ginger tea and lie down and be comfortable.
- Before and during your periods avoid junk food, fast food and heavy food. Eat more of vegetables, fruits and juices and eat little at a time. Eat light and keep your stomach light. Avoid sweet and salty foods.
- Exercise reduces muscle tension. Little bit of walking will help reduce cramps and increase circulation in the pelvic area.
- Avoid caffeine and alcohol.
Apart from these
1. Take a good multivitamin and multimineral supplement. Make some changes in your nutrition.
Calcium helps muscle maintain normal tone.
Omega 3 fatty acids are antispasmodic and anti-inflammatory.
Vitamin B3 (Niacin) decreases menstrual pain by reducing vasospasm in uterine arteries.
Vitamin E reduces menstrual pain and cyclic breast pain.
Lot of supplements can be found in our Supplements Section.
2. Do some yoga.
Yoga brings balance in the body. Heavy and rigorous exercise should not be during menstruation and yoga is a slow movement and calm exercise and hence is the perfect exercise to be done during menstrual cycle. There are many recommended standing, forward bending and twisting exercises but I feel the following are simple and enough to answer the task.
Kapalbhati pranayama
anulom vilom pranayama
bhujangasana
vajrasana
pavanamuktasana
shavasana
Inversion poses like sarvangasana and shirsana are not recommended during menstruation.
The details of above yogasanas and pranayamas and how to do can be found at below sites.
Final advice to women is take good rest and beware of food cravings. Take good care of your health.
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