Hey there, cramp warrior! Be in control. Don’t let menstrual cramps derail your weekly plans. Kick those period pains away and reclaim your day. Transform your period problems into moments of empowerment with these tips. Continue reading because we're about to show dysmenorrhea who's boss.
Ladies, Mind Your Nutrition!
Munching during your period might feel like heaven because of your insatiable cravings. However, hold off on opening that next bag of chips, as nutrition plays a significant role in triggering dysmenorrhea or painful menstrual cramps.
Here's what you should eat instead:
- Calcium is not only for the bones.
Foods that contain calcium play a crucial role in muscle function and can help reduce cramping during menstruation. Incorporating these calcium-rich options into your diet alongside other nutrient-dense foods can provide comprehensive support for menstrual health. Try dairy products like milk, yogurt, and cheese, along with fish containing edible bones and calcium-fortified soy milk and tofu.
- Whole Grains for Hormones
To maintain regular bowel movements and reduce bloating, aim for two servings of fruits and vegetables daily and consider whole grain products. Whole grains like oats, brown rice, and quinoa are rich in fiber and essential nutrients, aiding in hormone regulation.
- The Good Type of Proteins and Fats
Opt for lean proteins rich in calcium, such as fish, chicken, and legumes, to stabilize blood sugar levels. Additionally, include healthy fats like omega-3 fatty acids from fish, flaxseeds, and walnuts to reduce menstrual pain by decreasing inflammation. Lean proteins with calcium like fish, chicken, and legumes are excellent sources of protein that can help stabilize blood sugar levels.
- Good Cravings vs. Bad Cravings
Consuming junk foods can worsen dysmenorrhea due to their high salt content. Instead, opt for healthier alternatives to satisfy your cravings. Nuts and seeds are rich in magnesium, which helps relax muscles and reduce cramps. Dark chocolate, containing magnesium, can also satisfy your sweet tooth while offering health benefits. By choosing these options, you can potentially alleviate menstrual discomfort without worsening symptoms.
H20 Please
Staying hydrated can ease muscle tension and potentially reduce the severity of dysmenorrhea (menstrual pain). Additionally, liquids may soothe abdominal discomfort by promoting blood flow and relaxation. However, it's essential to note that while this method might provide relief for some, it may not work for everyone. Of course, severe cases of dysmenorrhea may require medical attention or other forms of treatment. Here are the details:
- Water: While it's not a cure-all, ensuring adequate water intake is an essential part of overall menstrual health. Although it might not directly alleviate the pain, staying hydrated can help regulate bodily functions, including blood flow, which might indirectly reduce the severity of menstrual cramps.
Too Relaxed It’s Hurting You
While the temptation to slouch or lie down and binge-watch your favorite TV series or movies might be strong, a little movement can actually help alleviate dysmenorrhea. Instead of being a lazy potato, try to beat the pain by staying active. Gentle exercises like walking, stretching, or even just moving around the house can help reduce cramps and improve blood flow, ultimately providing relief from menstrual discomfort. So, resist the urge to stay still and get moving to feel better!
A Little Help Goes a Long Way
Consider using pain relievers to alleviate discomfort, but always seek advice from your doctor first. They can provide personalized recommendations and ensure you're using the most suitable and safe options for managing menstrual pain.
Your doctor may suggest over-the-counter medications like Ibuprofen, or they may recommend prescription-strength options if needed. Whatever the case, consulting with your doctor ensures you're taking the right steps to manage your period pain effectively and safely.
For over-the-counter relief, switch to Ibuprofen (Medicol® Advance 400). It helps remove traces of intense pain, including dysmenorrhea, severe headache, migraine, and toothache. With its fast-acting formula, it may begin to work in as fast as 5 minutes, offering relief within 15 minutes.
It contains Ibuprofen, a non-steroidal anti-inflammatory drug (NSAID) that helps relieve pain, swelling, and fever by altering the body's chemical response. Its soft gel capsule form is absorbed more rapidly than ordinary tablets.
For adults and children 12 years old and older, the recommended dosage is one soft gel capsule up to 3 times daily, with at least 4 hours between doses or every 8 hours as needed, as prescribed by a doctor. However, the total intake should not exceed three soft gel capsules (1,200 mg) within 24 hours. Continuous use for more than ten days is discouraged unless directed by a healthcare professional.
This medication can be taken orally, with or without food, and may be consumed with milk if stomach upset occurs.
Everyone's body is different, so it may take some trial and error to find the menstrual solutions that work best for you. Don't hesitate to experiment with different methods until you find what brings you the most relief. And remember, it's okay to reach out to your healthcare provider if you're struggling to manage your period pain—they can offer personalized advice and treatment options to help you feel more comfortable during that time of the month.
If symptoms persist, consult your doctor.
ASC Reference Code: U0026P081524M
References:
Complementary and Alternative Therapies
Best Foods for Period/Menstrual Cramps (Besides Painkillers) (6 pages)
Using Foods Against Menstrual Pain (11 pages)
Severity of Menstrual Pain Is Associated with Nutritional Intake and Lifestyle Habits (21 pages)
Junk food consumption in relation to menstrual abnormalities among adolescent girls: A comparative cross sectional study
Why do we need magnesium?
Association of tea drinking and dysmenorrhoea among reproductive-age women in Shanghai, China (2013-2015): a cross-sectional study (2 pages)
Dysmenorrhea (Menstrual Cramps)(12 pages)
13 ways to stop period cramps(12 pages)
