One of the symptoms that arise when a woman is menstruating is abdominal cramps that are painful and can hinder activity. Fortunately, there are many ways to prevent and reduce the pain. One of them in a natural way.
Method 1 of 3: Using Safe Natural Remedies
Step 1. Stay away from fatty foods
Fatty foods are digested slowly by our digestive system and can cause your stomach to bloat. Fatty foods can also increase muscle inflammation, which means they can increase the pain caused by cramping in your stomach.:
Avoid processed products from fatty milk such as ice cream, cheese, butter, red meat and parts that contain fat, fried foods and donuts
Step 2. Dairy products, especially high-fat milk, can increase your risk for diarrhea, bloating and cramping
Eat lean foods. Although low-fat dairy can still give you an upset stomach, the chances are not that great. If you want to enjoy ice cream, try low-fat ice cream or sorbet
Step 3. Eat nutritious foods that can reduce cramping pain
- Salmon: Salmon is a good food choice to reduce the pain of menstrual cramps. This pink fish contains Omega-3, a type of fat that can relieve muscle inflammation caused by cramps.
- Sesame Seeds: Sesame seeds contain calcium and are great for adding to salads.
- Hummus: Chickpeas contain nutrients and can treat insomnia or annoyance that arises when menstruation occurs.
Step 4. Drink hot peppermint tea
Peppermint tea not only smells good, but also helps reduce cramps, gas and other digestive problems that come with menstruation. Peppermint leaves, the main ingredient of this tea, can work as an antispasmodic. Antispasmodics can stop cramps by preventing your uterine muscles from contracting.
Step 5. Relieve your stomach cramps with a heating pad
Place this pillow on the area where you are in pain, to avoid sunburn, do not place it directly on your skin or use the high setting for a long period of time.
If you don't have a heating pad, you can take a warm bath or shower and let the warm water soak your aching stomach
Method 2 of 3: Using Natural Medicines That Have Not Been Proven Efficacy
Step 1. Find natural remedies that are right for you
Although the following medicines have not been proven medically, but many people have felt the benefits.
Step 2. Eat ginger
Ginger acts as an anti-inflammatory. Add ginger to your diet by adding it to food, supplements or drinking it with tea.
Step 3. Don't be tempted by sweet foods
Chocolate contains a lot of caffeine which can wreak havoc on your system into feelings of extreme anxiety, insomnia and rapid mood swings that can cause mental and physical pain. If you eat chocolate, make sure it is made from 70% cocoa. The bitter and sweet taste of cocoa can relax your muscles.
Avoid products that contain caffeine. Drink less coffee and tea one week before and during your period to reduce excessive worry or insomnia and mood swings
Step 4. Drink cranberry juice
Cranberries contain a lot of potassium which can prevent you from flatulence and can relax your cramped muscles. Drink cranberry juice or supplements (which you can buy at your nearest pharmacy).
Step 5. Exercise
While researchers are still debating whether exercising can help or is harmful to do during your period, it's up to you to determine whether exercising is good for you or not. Try exercising and keep track of how you feel-if your cramps get worse, then stop. Although it is likely that you will feel better after moving your body. Exercise for 30 minutes at least 4 or 5 times a week.
- Walk or run. Endorphins (hormones that cause feelings of pleasure) will be produced by the body when you exercise and can get rid of negative feelings in yourself.
- Aerobics: let bad feelings push you to move in an aerobics class. Zumba, Pilates, or other exercise classes can get your heart pounding and your hips swaying.
- Planking: To train the abdominal muscles, you can lie on your stomach on the floor, place your hands and elbows under your body and lift your body using only your hands and fingers.
Step 6. Do yoga moves
It is not recommended to do yoga movements with the body upside down and hanging upside down. There are many other yoga moves that can help reduce pain and also keep your mind focused.
- Pigeon pose: start by sitting on the floor, bend your right knee forward. Straighten your left leg back, place your hands on your waist, and slowly bend your back back. Hold your breath, then return your body to the front and place your hands on the floor in front of you. Hold for a few moments then do it again by changing the position of the legs.
- Other positions worth trying are: goddes pose, crane pose, and tree pose.
Method 3 of 3: Using Chemical Drugs
Step 1. Treat cramps with NSAIDs or non-steroidal anti-inflammatory drugs
This drug is the fastest and easiest drug to prevent pain due to menstruation. However, you should be careful because taking this drug on an empty stomach can damage the lining of your stomach. To prevent the side effects of this medicine, take this medicine after meals.
The most common types of NSAIDs are Ibuprofen, aspirin and naproxen
Step 2. Try acetaminophen
This drug, which can be found in stores or stalls, has long been known as a good remedy to fight pain during menstruation. These drugs are similar to NSAIDs in that they can reduce pain quickly. However, these drugs are not the same as NSAIDs because they are not anti-inflammatory drugs. Instead, this medication will work to change the way your body perceives incoming pain and also reduce pain in the part of your body that hurts.
Step 3. Talk to your doctor about taking diuretics to relieve the pain and frustration that comes with bloating
Diuretics keep your body from retaining too much fluid (a process that causes bloating) and prevent your body from producing certain hormones (antidiuretic hormones) that cause your uterine muscles to cramp.
Some of the most common types of diuretics recommended to reduce menstrual pain are Spironolactone, Amiloride, and Ammonium Chloride. However, unlike NSAIDs, diuretics are not available over the counter or over the counter. So, you have to buy it based on a doctor's prescription
Step 4. Combine certain types of diuretics with acetaminophen
Remember to discuss it with your doctor first before doing it. Some diuretics-particularly Pamabrom and Pyrilamine-can be taken at lower doses of acetaminophen to treat pain more effectively.
Step 5. Increase your magnesium and calcium intake by taking supplements
You should start taking magnesium supplements five days before your period. Magnesium can adjust the blood supply to your stomach and prevent too much fluid in your abdominal area, reducing the risk of cramping. When you take magnesium and calcium at the same time, this medication will reduce menstrual pain by controlling the uterine muscles and preventing them from over-contracting (these contractions cause cramping).
Some vitamins can also be taken to help your body absorb the extra magnesium and calcium. These vitamins are vitamins B and D
Step 6. Discuss with your doctor about the family planning program
Different birth control programs can help manage your menstrual schedule and reduce its intensity.
- Try acupuncture for pain relief from cramps.
- Avoid smoking. Smoking can damage systems in your body, including the digestive system, which can increase symptoms during menstruation.