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Period pains are something that most women are familiar with and actively complain about. Though it can be a bonding topic between two women who go through the same struggle, the pain is not something that should be taken lightly. And though most period pains are a natural part of the process, intense pain should be taken up with a doctor. But before that, let's get a basic idea about period pain, its causes, remedies, and more.
During periods, a hormone-like substance called prostaglandins is released. This substance causes the uterus to contract so the uterine lining can shed, leading to cramping and inflammation. When this process happens repeatedly, it causes the pain that we are so aware of and angry about. However, if you have just had your first period or are experiencing pain for the first time, here are some symptoms to know about.
Some of the common symptoms of period pain are -
· Lower abdominal cramping
· Lower back pain
· Thigh aches
· Bloating
· Nausea
· Fatigue
· Mood swings
· Irritability
While these are common symptoms, if they become unbearable to the point that you cannot carry out simple activities, go to the doctor. If one or more of your symptoms persist for days, go to the doctor.
It is crucial to seek medical attention in such cases because this could indicate underlying issues like endometriosis (tissue similar to uterine tissue growing outside the uterus) or fibroids (growth of benign tumors in the wall of the uterus).
This is the worst-case scenario. Most symptoms are minor, and their period pain remedies can be done at home. In this article, you will learn how to reduce period pain using simple techniques.
Coping mechanisms
You cannot completely avoid period pain. However, there are a few things you can do to minimize it. These period pain relief tips will help you to cope with pain to some extent.
· Mind-body techniques
Incorporate meditation, breathing exercises, and muscle relaxation into your routine. You can try free meditation apps that offer short, guided meditations specifically designed for relaxation and pain management.
Practice deep breathing exercises for 5 to 10 minutes.
· Sit comfortably with your back straight.
· Inhale slowly through your nose for a count of 4.
· Hold your breath for a count of 2.
· Exhale slowly through your mouth for a count of 6.
For muscle relaxation, tense your muscles, hold them for as long as you can, and relax. Do this for all the muscle groups in your body. Start from your toes and work upwards to your head.
· Physical activity
Most women prefer not to exercise during their period because of the pain. However, taking a brisk walk of 20 to 30 minutes can be beneficial. In fact, it improves blood flood and reduces inflammation and cramps.
You can also try these yoga poses for period pain relief -
· Supta baddha konasanan
· Setu bandha sarvangasana
· Paschimottanasana
· Viparita karanai
They relax your body muscles and stretch them in the right positions to relieve your pain.
· Dietary choices
Avoid foods that cause inflammation; they only exacerbate menstruation problems. These include white bread, french fries, soda, red and processed meats, and margarine.
Instead, include anti-inflammatory food in your diet. Some great anti-inflammatory foods are -
· Tomatoes
· Olive oil
· Nuts
· Berries
· Green leafy vegetables
· Fatty fish like tuna, salmon, and mackerel
· Natural remedies
Some women don’t prefer taking medicinal drugs for period pain solutions. Such women can use these natural remedies to relieve their symptoms.
· Herbal remedies
You can consume herbs like peppermint, ginger, turmeric, chamomile, etc., which are known for their anti-inflammatory and pain relief properties.
You can make chamomile, peppermint, and ginger teas and sip them throughout the day. Add turmeric to your bowl of rice or in the curry. Pop a peppermint mouth freshener after meals, but not the sugary kinds - look for sugar-free options.
· Heat therapy
As discussed earlier, muscle contractions in the uterus cause cramps. Applying heat can be an effective way to ease this discomfort. Take a warm bath under the shower or soak in a warm bathtub if you have one. Or place a hot water bag on your lower abdomen or lower back. Let it sit there till you feel relieved.
· Aromatherapy
Aromatherapy with essential oils such as lavender, rose, clary sage and peppermint is known to promote relaxation. The more relaxed you are, the better for pain management. Here's how to reduce period pain with aromatherapy:
· Massage: Dilute a few drops of essential oil with carrier oil like jojoba or almond oil. Then, massage the lower abdomen and back with this oil mixture. Never use undiluted essential oils on the skin, as they can cause irritation or burning.
· Diffuser: Add a few drops of oil into a diffuser and let the room fill with the relaxing scent. Enjoy the scent by lying down or during meditation or breathing exercises.
· Bath: Add a few drops to a warm bath to create a scented atmosphere.
· Medical solutions
Women who are comfortable with medicinal drugs can take over-the-counter meds or ask for a prescription from their doctor.
· Over-the-counter medications
Nonsteroidal anti-inflammatory drugs (NSAIDs) are great for reducing period pain. They reduce the production of prostaglandins, which is responsible for uterine contractions. Popular NSAID options are ibuprofen and naproxen.
· Prescription medications
If over-the-counter medications don’t reduce period pain, consult your doctor for prescription meds. Doctors might suggest hormonal birth control or gonadotropin-releasing hormone (GnRH) agonists based on what’s best for your body.
Lifestyle changes
Stop wondering how to reduce period pain and implement these lifestyle changes from today. These are simple things you can easily do each day for a long-term effect on your health.
· Stress management
Stress only adds to your already-existing discomfort during periods. Calm your nerves and take rational steps towards your well-being.
Previously suggested methods like yoga and aromatherapy can work wonders for stress management. You can also find other healthy outlets like journaling, listening to music, or spending time in nature to unwind and de-stress.
· Sleep hygiene
A good night’s sleep can help your body relax by easing your muscles. You'll also notice reduced inflammation. 7 to 9 hours of sleep is sufficient to complete the sleep cycle and relax your body.
· Set a bedtime for yourself so you don't stay awake for too long.
· Put your gadgets away at least an hour before sleep to get the strain off your eyes.
· Don't consume caffeine right before bedtime, or you might have difficulty falling asleep.
Towards a happier and pain-free YOU
Period pain is not something women make up - it is as real as it gets. You now know how to reduce period pain with these amazing strategies.
If none of these techniques work, take over-the-counter medications or ask your doctor for suitable medical help. Any time you experience too much pain or excessive bleeding, immediately go see your doctor.
However, another wonderful strategy is to get insured. When you get women-centric insurance, like HEALTH POWHER from Generali Central, you get financial support for treatments related to periods, pain, irregularities, and more. What a wonderful thing to invest in—YOU.
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