What are Period Cramps and How to Manage Them
If you are prone to menstrual pain or cramps, then you are not alone. A vast majority of women suffer from this every month during their periods. This condition, which manifests itself as a dull ache in the belly, thighs and lower back, and general discomfort, usually starts on the first day of your period. Medically termed ‘dysmenorrhea’, this pain is sometimes so severe that it can disrupt your day-to-day life.
With the help of this period guide let us today explore what menstrual cramps are, what causes them and how you can manage them for comfortable periods.
What Causes Period Cramps
There are several reasons for period cramps to occur. Based on their cause though, they can be broadly classified under two heads as follows.
Primary Dysmenorrhea
Primary Dysmenorrhea is generally seen in teenagers who may have just started going through their menstrual cycles. It happens due to the production of certain hormones that cause your uterus to shed its lining. It is done through the contraction of uterine muscles which you experience as period cramps. It only lasts for the first couple of days of your periods and also tends to decrease with age.
Secondary Dysmenorrhea
Secondary Dysmenorrhea is less commonly seen in women and only occurs due to an underlying infection or a disorder. The period pain experienced here can last through the entire cycle and is responsible for longer periods and heavier bleeding. Proper period knowledge can help you distinguish this abnormal pain which can occur suddenly and may need medical attention.
Home Remedies to Reduce Period Cramps
A part of period education is also knowing how to manage muscle cramps and pain that occurs during your periods. Some of the simple ways to do so are given below:
Take Rest - The first and foremost thing that you can do to reduce your period cramps is to relax and take ample rest. Sleep or take a nap lying in a comfortable position, preferably on your side to ease the pain. You can also lie in a bathtub filled with warm water, Epsom salt and some essential oils to relax your sore muscles.
Apply Heat - Applying heat is a great way to decrease pain and relax tense muscles. You can either get a hot pain relief pad or hot water bag and place it on the aching area or simply take a warm shower for overall pain relief and relaxation.
Eat Healthy - During your periods you may crave junk food but it is best to avoid them as they further lead to bloating and discomfort. Instead, opt for healthier snacks such as vegetable sandwiches, fruits and fresh homemade food. You can have some dark chocolate too as it is known to promote the release of serotonin which can help you feel good and relax.
Sip on Hot Tea - Sipping on chamomile tea or ginger and lemon tea can help you a lot in relieving your pain and comfort you. You must avoid caffeine though as it leads to water retention which can cause bloating and further discomfort.
Massage - Massaging sore muscles with warm oil is the age-old wisdom of our Indian ancestors. You can apply warm oil and gently massage the areas such as your abdomen, legs and back which are aching to soothe them and alleviate pain.
Exercise - Simple activities like stretching and yoga can help you with your period cramps. Engaging yourself in such gentle exercises leads to improved blood flow to your pelvic region which in turn can wash away the accumulated paincausing components.
Meditate - You can also try some deep breathing techniques or meditation to help with your period pain. Both of these are known to relax your body which can help in easing the pain.
OTC Medications - If everything else fails to provide any pain relief, you can try an over-the-counter medicine to decrease the pain caused by your period cramps.
Preventing Period Cramps
It is one thing to treat pain and another to prevent it from occurring in the first place. Let’s learn in this period guide how you can do that.
● Lowering caffeine intake
● Quitting or at least reducing smoking and alcohol consumption
● Regular exercises
● Eating a diet rich in fibre and protein
● Reduce sugar and salt intake
● Taking vitamin supplements after consulting a doctor
When to Seek Medical Attention
Period cramps are common and largely depend on your pain tolerance level. But there are still some signs which you can identify with the right period education that warrant you to seek medical help
● When none of the above-mentioned remedies works
● Pain medication fails to provide relief
● If you find you are using way more sanitary pads and your cramps are increasingly worsening for 2-3 months
● You experience cramps even during the absence of periods
● You also begin experiencing period pain in other uncommon areas like your groin and knees
● You also develop a fever with period cramps
● You have never experienced such painful period cramps in your adult life before
Conclusion
Period cramps are common but need not be such a nuisance in your life that can disrupt it. With the help of this period guide, you can now manage the pain efficiently and identify any red flags too.