For women, admit that menstrual cramps are an unavoidable monthly hell. Although the intensity is different for each woman, in fact almost all women have difficulty dealing with menstrual cramps if they are not at home. Fortunately, nowadays painkillers can be easily accessed anywhere, including in public places such as schools or offices. By applying the methods below, you can reduce your cramping drastically so that you can finish the rest of the day well.
Step
Method 1 of 3: Relaxing Cramping Muscles
Step 1. Take a deep breath
Besides being able to be done anywhere, deep breathing is effective in circulating oxygen into the blood and reducing muscle cramps. Therefore, try to inhale deeply through your nose and exhale through your mouth. As you breathe in, feel your stomach expand and push air into your diaphragm (the cavity between your stomach and chest). Do the same process 10 times to maximize the sense of relaxation felt by the body.
Step 2. Press the reflection point
In fact, there are several reflex points that you can press to reduce menstrual cramps. The first point is four fingers below the navel, and the second point is in front of each pelvic bone. Use your middle finger to press the reflection points slowly but surely for 2-3 minutes. This process can be done without having to take off your clothes, so it is safe to do in the classroom or meeting room.
Do not apply pressure to these points for more than 10 minutes as there is a risk of causing pain. After reflecting for 2-3 minutes, take a break before repeating it (if you wish)
Step 3. Massage the abdominal area and lower back in circular motions
Light massage is effective in improving blood circulation and increasing blood flow to the cramped area. If your lower back hurts, try massaging your spine in a circular motion using the part of your finger that is strongest, the thumb. If your lower abdomen feels cramped, use your thumbs to massage the pelvic bone area in a circular motion.
- Circular movements can increase the intensity of the massage and maximize blood circulation in the massaged area. However, if you are more comfortable doing massage with other movements, feel free to do it!
- You can do this massage anywhere, with or without clothes on.
Step 4. Consume as much water as possible
Hydrating the body properly is effective in relieving muscle cramps and pain due to menstruation. Therefore, consume at least 2 liters of water every day, especially if you are prone to cramps. If possible, always carry a water bottle with you and refill empty bottles.
Step 5. Apply a few drops of essential oil
Essential oils can reduce muscle tension and balance hormones in the body naturally. If you're interested in trying this method, try applying 2-3 drops of sage or peppermint oil to your wrist so you can smell it easily throughout the day. If it turns out that the aroma interferes with your eating and drinking activities, try applying it directly to the lower stomach area.
- Try carrying a bottle of oil in your bag so you can use it whenever you need it.
- Don't use too many essential oils. Do not consume it or use it as an internal medicine!
Method 2 of 3: Relieve Pain
Step 1. Make a warm pad using a towel
Hot temperatures can increase blood flow to muscle cramps. As a result, the intensity of cramps will be drastically reduced! If you have a microwave, try dampening a towel and warming it in the microwave for 30 seconds or until it's warm but not steaming. Use the towel to compress the area that feels cramped in the bathroom.
- If you don't want your clothes to get wet, try sitting on the toilet so you can put a wet towel on without getting your clothes or pants wet.
- If you have trouble accessing the microwave, try rinsing or soaking the towels in hot water. After that, squeeze the towel until it is completely dry and use it to compress your lower abdomen or lower back.
Step 2. Choose the option of taking the stairs or walking
Remember, exercise will produce endorphins which are naturally able to relieve pain in the body. Most likely, you're not able to do moderate to vigorous exercise like running on a treadmill, right? Therefore, try doing light exercise such as walking to school or work or taking the stairs instead of the elevator to trigger the production of endorphins and relieve cramping.
Step 3. Avoid high-caffeine coffee and tea
Caffeine can clog blood vessels and make the muscle cramps you feel worse. Therefore, make sure you really stay away from high-caffeine drinks when you experience menstrual cramps. Instead, try drinking hot herbal teas to relax your muscles.
Method 3 of 3: Keeping Comfort All Day
Step 1. Use a patch
The hot temperature on the patch will activate after exposure to air. Besides the temperature can last quite a long time (approximately 8 hours), the presence of the patch will not be visible to the naked eye because it is located under your shirt. By wearing it, surely the cramping and pain that is felt will subside drastically. Attach the patch to the area of the lower abdomen or back that feels cramped.
Always have a patch in your car or bag so you can easily use it when needed
Step 2. Always carry over-the-counter pain relievers in a small vial or ask a friend for medicine
Painkillers such as ibuprofen and acetaminophen can relieve pain and relax your body in an instant. Therefore, try taking it whenever you experience symptoms of cramps, especially since painkillers will work more effectively for mild cramps.
- In general, you can take ibuprofen orally at a dose of 200-400 mg every 4-6 hours. Meanwhile, acetaminophen can be taken at a dose of 500-1000mg every 6 hours.
- If you are in a meeting at a hotel or restaurant, try asking the waiter on duty for painkillers. Don't worry, most hotels and restaurants provide general painkillers that can be easily accessed by consumers.
- If you're having cramps but don't have medicine with you, try asking your friend for some.
Step 3. Replace the tampon with a wide-section pad
Some women prefer to wear tampons over pads. But in fact, the use of tampons is at risk of irritating a woman's cervix and worsening cramps experienced during menstruation. If you experience severe cramps during your period, try changing your tampon with a wide-section pad to relax the cervical muscles. Most health units at schools, universities, or offices provide sanitary napkins that can be accessed for free or purchased at a low price.
Step 4. Eat bananas
Potassium in bananas is able to hydrate the body and relax muscle cramps that occur due to dehydration. Therefore, try eating bananas when your cramps recur if possible. After all, bananas are filling fruits and easy to carry anywhere, right?
Tips
- If the cramps occur at school or college and you are not taking medication with you, go to the school or university health unit for medication.
- Rest your head on the table for a few moments just to breathe and relax.
- Do not take drugs that are not prescribed to you! Even if you and your friends have similar health problems, you shouldn't take the medicine right away.
