REVISED ANSWER:
How to manage and alleviate menstrual cramps?
Every woman goes through a cycle of menstruation, that is more locally known as “periods” or “chumming”. It is a cycle of failed fertilisation of the monthly ovulation. To put it in a fair language, the female reproductive system ovulates every month, which means the eggs are released into the ovary waiting to get fertilised. The ovary readies itself by thickening the blood lining and replenishing it with nutrients for the healthy development of a zygote. When fertilisation does not occur and the zygote is not formed, the uterus sheds its lining and nutrients. This is called menstruation. Every woman experiences this differently, for some, it is almost like every day, for others, it is devastatingly painful. They can range from mild discomfort to severe pain, often interfering with daily activities. Cramps occur due to the contraction of the uterus as it sheds its lining and factors such as hormonal imbalances, stress, and certain medical conditions can exacerbate the pain. Thankfully, to preside over this pain, there are several ways that can alleviate menstrual cramps and discomfort effectively.
Lifestyle Modifications for Pain Relief
Of late, the availability of a convenient and consumerist lifestyle has manifested in many chronic disorders and ailments in the future. Reducing the intensity and frequency of cramps can be as simple as following a certain lifestyle and making these activities your habits.
Regular physical activity and exercises will increase the blood flow and release endorphins, the “feel-good” chemicals in our body that will act as natural painkillers. Various yogasanas help relieve cramping and alleviate discomfort by releasing tense muscles.
A well-balanced diet is paramount in periods. Healthy and strength-fuelling food help in developing the strength of the muscles to withstand the cramps and the intensity is minimised. Calcium-rich foods are an excellent source of strength and reduce muscle tension. Anti-inflammatory foods help reduce inflammation in the body which lessens the severity of cramps and magnesium-rich foods help relax muscles and reduce cramping. Avoiding caffeine and salty foods is advised as they may constrict blood vessels, potentially worsening the cramps.
Staying well-hydrated minimises bloating, reduces water retention, and muscle tension. Warm teas like chamomile or ginger tea may provide soothing relief.
Home Remedies
Applying heat to the lower abdomen or lower back may significantly ease the cramps. The heat helps the muscles of the uterus to relax and increase blood flow. Generally, heating pads are used at home.
There are quite a few herbal remedies like ginger and turmeric, that are anti-inflammatory supplements, which can be had with warm water. Peppermint tea can help relax muscles and soothe cramps due to its antispasmodic properties.
Stress Management
In keeping up with a healthy lifestyle, we conveniently often forget our mental well-being. incorporating relaxation techniques and managing stress and anxiety will improve overall menstrual health. Mindfulness and some breathing techniques are counselled to cope with mental pressures and tensions.
Other than remedies that are quite handy and, in your control, if the cramps are very irregular, last more or less than 4 days, and are getting excessively painful, that, not only are you unable to move, but you are in grave distress, it is recommended to immediately consult with a doctor. Extreme irritation might be a result of hormonal imbalance or various disorders like Poly-cystic Ovarian Syndrome. Prescribed medication to regulate the hormonal balance along with lifestyle adjustments will make the intensity of cramps tolerable if not entirely assuage it.
