Relieve Menstrual Cramps

Menstruation is often associated with symptoms, like bloating, fatigue, headache, breast tenderness, cramps, etc. The worst among these symptoms is menstrual cramps, which are felt in the lower abdominal area with a radiating pain and discomfort in the lower back and legs. This cramping, termed as 'dysmenorrhea', is further classified into primary and secondary dysmenorrhea. While primary dysmenorrhea denotes common menstrual cramps, secondary dysmenorrhea refers to menstrual cramps caused by any disorders in the reproductive organs. Primary dysmenorrhea starts shortly before the menstrual cycle or with its onset, whereas secondary dysmenorrhea can be experienced well ahead of the monthly cycle and lasts longer than the former. Most women experience only mild symptoms, but in some cases, menstrual cramps can be severe or debilitating. While some women resort to painkillers for menstrual cramps relief, others try various methods to relieve menstrual cramps. The following are some of the methods which can help you relieve menstrual cramps. Some of these methods may turn out to be the best way to relieve menstrual cramps.

Ways to Relieve Menstrual Cramps
Menstrual cramps are caused by the contraction and relaxation of the uterus, during menstruation. Strong contractions of the uterus compresses the nearby blood vessels and cuts off the blood supply to its muscle tissues. This causes severe pain as there is no oxygen supply to that part. Apart from painkillers, there are many ways to relieve menstrual cramps. Painkillers may cause side effects in the long run and so, it is always better to avoid such medications. A change in diet and lifestyle along with some home remedies, may prove to be the best way to relieve menstrual cramps. Take a look at the following guidelines and adopt the one which is best suited for you, in order to get relief from menstrual cramps.

Exercises to Relieve Menstrual Cramps
All of us know that exercises are important for maintaining the overall health of a person. This may prove right in the context of menstrual cramps too. The right exercises can bring down the intensity of menstrual cramps and even eliminate it. Stretching exercises are the most beneficial to get relief from menstrual cramps. But make sure that the stretching exercise involves the abdomen, lower back, buttocks, upper thighs and legs. One of the best exercise is cycling with your legs up in the air. Or else, you can lay on your back and slowly raise your legs and bring them to your chest and hold that position for a few seconds before bringing them down slowly. Even regular walking and swimming or yoga, are found to be effective to relieve menstrual cramps. Such exercises improve the blood circulation to the pelvic region and relieve the pain and bloating associated with menstruation.

Foods That Relieve Menstrual Cramps
While the intake of some food items during menstruation may help you relieve the menstrual cramps, some others may elevate the symptoms and cramps. Even though it is advisable to eat healthy all the time, you have to be extra cautious about the intake of certain foods during menstruation.

• It will be beneficial to reduce the intake of salt and sugar, from the week prior to one's period.
• For some others, reducing the intake of caffeine will be effective. It is also recommended to avoid junk food and cold food.
• Consuming pineapple juice is another way to relieve menstrual cramps. Pineapple contains an enzyme called bromelaine, which helps to relax the muscles and ease the pain.
• Try to include more calcium-rich food items in your diet to relieve menstrual cramps. Calcium maintains muscle tone and prevent cramps.
• Ginger root is also good to get relief from menstrual cramps, as it can block the action of prostaglandin, a hormone which triggers menstrual cramps.
• You must have a balanced diet, with fruits, vegetables, fish and chicken. A balanced diet which contains all vitamins (especially, vitamin B complex) and minerals, if taken regularly, may also prevent menstrual cramps.

In short, healthy food in moderate amounts and at regular intervals is advisable and care must be taken to avoid heavy, fried, spicy, high-cholesterol food items.

Home Remedies to Relieve Menstrual Cramps
Apart from the above said measures, you may also try some home remedies to relieve menstrual cramps. Find the one best suited for you and adopt that method for relief. One of the best home remedies is to place a warm heating pad on your abdomen and back. You may also go for a warm bath, which can relax the body and ease the pain. You must take enough rest and you may also get a light massage. For some women, breathing exercises are effective in minimizing the cramps. Others feel good by moving around, instead of lying down or sitting. Such people should try some light exercises or yoga too. Staying hydrated may also relieve menstrual cramps to some extent. Consume fruit juices, water and lots of fluid during this period. Avoid smoking and excess alcohol consumption. Sufficient sleep and good nutrition is also recommended as one of the ways to relieve menstrual cramps. You may also try some herbal remedies, after consulting your doctor.

As mentioned earlier, the severity of menstrual cramps and other symptoms are not the same for all women. So try these methods on a trial and error basis and find the one that works best for you. It is always better to adopt a combination of all the above said methods to relieve menstrual cramps. Apart from relieving cramps, these methods may also prove beneficial for improving the overall health. If you experience severe cramps and/or heavy bleeding, then you must consult a gynecologist to find the exact cause. If there is any underlying medical condition, which is the causative factor for such cramps and pain, then treatment will be needed.