Women feel very afraid when they come to note the first vaginal bleeding of their lives. The world seems to take a rotational motion. The "first blood" makes them feel as if they will faint immediately. Nervousness may compel them to vomit out everything that they have taken. And lastly, they feel those "bites" in their lower abdomen. But it's not the first time that they may be having such experiences. They can expect such things again and again in every cycle. Those "bites" or lower abdominal cramps may bother them even if they pass through their adolescent years into youth. And the saga of "embarrassment" or "shyness" will continue with people asking them, "What happened, you're looking so pale?"
What are Menstrual Cramps and How are they Caused?
It refers to the pain in the lower abdominal and pelvic area during the menstrual cycle. Medically, it is known as dysmenorrhea. It can be categorized as primary and secondary dysmenorrhea. In primary dysmenorrhea, there is no underlying gynecological problem that may be causing the pain while in secondary dysmenorrhea, some abnormal conditions (especially related to female reproductive system) act as the reason behind the pain. Most of the women experience menstrual cramps at varying degrees. These cramps may be mild to some while it may assume a more serious shape in others.
Menstrual cramps are caused by the uterine contractions that occur in response to the prostaglandins and other chemicals released in the body during menstrual periods. The intensity of the pain depends on the amount of prostaglandins released. The pain or the severity of the cramps depends on the amount of prostaglandins released. The higher the amount, the greater will be the degree of your pain.
Tips to Relieve these Cramps:
- Combine Rest With Exercises: Current recommendations include not only adequate rest but also regular exercise. Mild aerobics or Yoga (Balasasana, happy child pose, bridge pose etc) also reduces the contractions and pain by releasing endorphin and give you the feeling of well-being by releasing serotonin. Studies show that walking for 45 minutes at a step above from a leisurely pace can ease the menstrual cramping and make your period lighter. Stretches can also bring down the discomfort - seated butterfly stretch for adductors and hamstring stretch may help to reduce menstrual discomfort. You can also practice Kegal's exercise.
- Use Heat Therapy: A heating pad or hot water bag applied to the abdominal area may relieve the pain and congestion and minimize the symptoms.
- Take a Warm Shower: A warm shower bath not only refreshes you but it also lowers your discomfort.
- Increase the Fluid Intake: Increase the water or fluid intake to prevent dehydration, as dehydration can aggravate menstrual cramps
- Avoid Caffeine: Avoid drinking caffeinated products whether it is coffee or aerated drinks as they can interfere with the digestion.
- Use OTC Pain Relief Medications: Non-prescription or OTC pain relievers and antispasmodics can be used to reduce the severity of cramps by inhibiting the release of prostaglandins.
- Take Dietary Supplements: Dietary supplements like vitamin B-complex, zinc, calcium etc. may be helpful if you're susceptible to menstrual cramps. Some studies suggest that Vitamin E, thiamine and Omega-3 supplements may reduce menstrual cramps to some extent.
- Take Proper Postures: Lie down and elevate the legs by putting pillows under your knees. Lie in supine position or on your side and bring your knees to your chest. This will help in relieving back strain.
- Go for Natural Therapies: According to granny's advice, ginger, water and mint or peppermint tea will relieve you from discomfort.
- Opt for Alternative Therapies: Alternative therapies like acupuncture, aromatherapy, massage and meditation are also considered as good options. According to some experts, acupuncture can be used to relieve pain associated with menstrual cramps.
- Consult Your Gynecologist: If the pain is severe or if you notice other symptoms like big blood clots, an unusual heavy flow, vomiting or fainting, then you may need to consult a gynecologist.
Its normal to have pain and cramps during menstruation and its always advisable to go for non-pharmacological approaches to prevent unwanted side effects of medicines. Our body has its own pain-management mechanisms and it's always better to give them a chance. Distracting yourself from the pain is one of the most powerful and readily available painkillers. Engage yourself in light activities or hobbies such as reading a book, listening to music or spending time on some social networking sites like Facebook. Chatting helps!
