10 Effective Ways to Achieve Pain-Free Periods

Women endure many pains in their lives. Periods are not an exception. About 90 percent of women experience menstrual pains. These include abdominal cramps, lower back pain, pain in the inner thighs, and headaches. In some women, these pains are so severe that they can't work and do their daily routines.

Dysmenorrhea is the medical term for menstrual pains. There are two types of dysmenorrhea: primary and secondary. Primary dysmenorrhea occurs due to the production of prostaglandins in your uterus. Primary dysmenorrhea usually occurs in adolescence and lessens with age.

Secondary dysmenorrhea is caused by an underlying condition, like uterine fibroids. Fibroids are benign growths that occur on a woman's uterus. They occur for an unknown reason and become quite large causing severe abdominal pain and heavy periods. Fortunately, doctors know how to get rid of fibroids.

Interesting fact: period pain often lessens after childbirth, even if the baby is delivered by Caesarean section.

Why does primary dysmenorrhea occur? Before your menstruation, the blood supply and oxygen delivery to the uterus is reduced. The uterus starts to shed the lining and produces prostaglandins that lead to cramps and pains.

There are some things you can do to eliminate most of the pain related to your period. Let's look at 10 effective tips for getting pain-free periods:

1. Workout regularly

Regular exercise can help improve blood flow to your uterus and reduce the production of inflammatory prostaglandins. Doing workouts before and during your period is especially effective for easing pain if you have a sedentary job.

2. Try ginger

Ginger possesses anti-inflammatory properties and can lower prostaglandin levels with minimal side effects. You can use ginger supplement capsules, ginger tea, or ginger essential oil.

3. Get more vitamin D

Most people have a vitamin D deficiency. Low vitamin D levels are linked to increased pain. This applies to every type of pain. Vitamin D supplementation can help ease menstrual pains and improve other period symptoms.

4. Chasteberry supplements

Doctors often prescribe chasteberry for its benefits in relieving premenstrual and menstrual pains. Chasteberry can balance reproductive hormones and reduce inflammation associated with periods.

5. Adjust your diet for a while

Women who consume more veggies and fruits are less prone to menstrual pain, while women who eat more salty and sugary foods and consume more caffeine tend to have more pain. Try avoiding these foods during your periods:

  • alcohol
  • caffeine
  • sugar
  • salt
  • cookies, cakes, and baked goods
  • salty snacks
  • processed foods

6. Take magnesium supplements

Magnesium is known for its ability to relax muscles and help cope with stress. Magnesium supplements can help lower premenstrual syndrome symptoms and prevent premenstrual pains. Combine magnesium with vitamin B6 to improve magnesium absorption and get more benefits.

7. Try vitamin B1 in combination with omega-3 fatty acids

Alone or with omega-3 fatty acids, vitamin B can ease menstrual cramps and mood swings. Muscle pain is often linked to vitamin B1 deficiency. Since your uterus is a muscle, some scientists suggest that vitamin B1 plays a role in period pain management.

8. Lower your stress levels

Having chronic stress can make your pains more intense. Stress management can help you achieve pain-free periods and maintain your overall health. Things like yoga, regular exercise, mediation, and breathing techniques can reduce stress.

9. Take vitamin E

Vitamin E in combination with fish oils is as effective as pain medications for reducing period cramps.

10. Try cinnamon

Among other health benefits, cinnamon can help lower menstrual pain effectively. It can be taken as supplements but using these spices in food and tea might possibly lower period pain as well. 

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Thursday, 30 May 2024