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What makes period cramps better: 25 Ways to Relieve Menstrual Cramps


Menstrual Cramps (Dysmenorrhea): Symptoms, Causes, Treatment, Prevention

What Are Menstrual Cramps?

Menstrual cramps are throbbing, aching cramps you get in your lower belly just before and during your period. They’re some of the most common, annoying parts of your period. They can strike right before or during that time of the month. Many women get them routinely.

Cramps can range from mild to severe. They usually happen for the first time a year or two after a girl first gets their period. With age, they usually become less painful and may stop entirely after you have your first baby.

Your doctor may call your cramps dysmenorrhea.

Menstrual Cramp Symptoms

You may have:

  • Aching pain in your belly (sometimes severe)
  • A feeling of pressure in your belly
  • Pain in your hips, lower back, and inner thighs

When cramps are severe, symptoms may include:

When to Call Your Doctor

If you have severe or unusual menstrual cramps, or cramping that lasts more than 2 or 3 days, tell your doctor. Whatever the cause, cramps can be treated, so it’s important to get checked.

Your doctor will ask about your symptoms and menstrual cycles. You’ll get a pelvic exam, in which your doctor will use a tool called a speculum to see into your vagina and cervix. They may take a small sample of vaginal fluid for testing and use their fingers to check your uterus and ovaries for anything that doesn’t feel normal.

If it turns out that your cramps aren’t due to your period, you might need other tests to find the right treatment.

Menstrual Cramp Causes and Risk Factors

Menstrual cramps happen because of contractions in the uterus, or womb, which is a muscle. If it contracts too strongly during your menstrual cycle, it can press against nearby blood vessels. This briefly cuts off oxygen to the uterus. It’s this lack of oxygen that causes your pain and cramping.

You can also have cramps because of:

  • Endometriosis, a condition in which the tissue lining the uterus (the endometrium) grows outside of the uterus
  • Fibroids in your uterus
  • Adenomyosis, when your uterine lining grows into nearby muscle
  • Pelvic inflammatory disease (PID), an infection caused by bacteria that starts in the uterus and can spread to other reproductive organs
  • Cervical stenosis, or a narrowing of the lower part of your uterus, caused by scarring, as well as a lack of estrogen after menopause

Certain things put you at a higher risk of menstrual cramps. You’re more likely to have them if you:

  • Are under 30
  • Started puberty early, at or before age 11
  • Bleed heavily during periods (menorrhagia)
  • Have irregular menstrual bleeding (metrorrhagia)
  • Have a family history of menstrual cramps
  • Smoke


Menstrual Cramp Treatment

If you have mild menstrual cramps, take aspirin or another pain reliever, such as acetaminophen, ibuprofen, or naproxen. For best relief, take these medications as soon as bleeding or cramping starts.

Heat can also help. Place a heating pad or hot water bottle on your lower back or tummy. A warm bath may also provide some relief.

Other lifestyle changes that may help:

Women who exercise regularly often have less menstrual pain. To help prevent cramps, make exercise a part of your weekly routine.

If these steps don’t do enough, tell your doctor. They may prescribe medicines such as:

  • Ibuprofen (a higher dose than is available over the counter) or other strong pain relievers
  • Oral contraceptives (Women who take birth control pills have less menstrual pain. )

Get relief from period cramps and PMS

Each month, you know it’s coming. You start to feel irritable, bloated. Your head hurts and you start to feel cramping. Then your period strikes and those painful cramps really set in. You try to get through it — until next month when it all repeats.

Many experts believe premenstrual syndrome (PMS) is related to changes in estrogen and progesterone levels at the beginning of the menstrual cycle. During your period, cramps are caused by uterine contractions to help shed built-up lining.

Most women have some degree of period pain, but for some, the pain keeps them from normal activities for days every month.

The women more likely to have more intense period pain are those who are under age 30, started puberty early (age 11 or younger), have heavy periods or smoke. Some conditions can cause painful periods, such as:

  • Uterine fibroids, ovarian cysts or polyps of the endometrium or cervix
  • Endometriosis or adenomyosis
  • Pelvic inflammatory disease
  • Childbirth (although some women’s periods improve after having a baby)
  • Certain birth defects or problems with the uterus, fallopian tubes and other reproductive organs
  • Perimenopause
  • Crohn’s disease and urinary disorders (can flare up during your period and cause pain)

Your period is a good indicator of what’s going on with your body and your overall health. Pay attention to what’s normal for you. If at any time you experience any unusual symptoms or sudden changes to your menstrual cycle, let your doctor know, especially if you notice:

  • Period cramps so painful that you consistently can’t participate in daily activities
  • Pain that worsens over time or bleeding gets heavier
  • Severe menstrual cramps that are new for you, especially if you’re over age 25
  • Pelvic pain/abdominal discomfort
  • Bleeding between periods that keeps occurring or lasts for days
  • Unusually heavy periods/missed periods
  • Postmenopausal bleeding

If you’re tired of painful periods and bothersome PMS every month, your first step is to talk with your OB-GYN. Your doctor may suggest ways to ease pain and discomfort caused by your period, such as:

  1. Over-the-counter medications. Certain pain relievers, including nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil) and naproxen (Aleve), can help relief menstrual pain. Some women shouldn’t take NSAIDs, so ask your doctor first.
  2. Birth control methods, such as the pill, patch, vaginal ring, implant, injection and an intrauterine device (IUD), may help reduce the pain from period cramps and make periods shorter, lighter and more regular.
  3. Exercise. The more you can move, the better you will feel. Walking, jogging, biking and swimming help produce chemicals that block pain. Research suggests exercise may even eliminate or reduce the need for pain-relief medication during menstruation.
  4. Hydrate. Strangely enough, drinking water keeps your body from retaining water and helps avoid painful bloating during menstruation. Try warm water to relax cramped muscles and water-based foods like lettuce, celery, cucumbers, watermelon and berries to stay hydrated.
  5. Dietary supplements. Some studies suggest that certain dietary supplements may help reduce symptoms associated with PMS. Magnesium supplements may help reduce water retention (“bloating”), breast tenderness and mood symptoms. One study has shown that vitamin E may help reduce symptoms of PMS. Calcium may help to reduce the physical and mood symptoms that are part of PMS. Ask your doctor before taking any supplements.
  6. Balanced, anti-inflammatory diet. Avoid certain foods and drinks, such as salty foods, fatty foods, caffeine, carbonated beverages, alcohol. Instead, try chicken, fish, leafy green vegetables, brown rice, walnuts, almonds, avocados, bananas, chickpeas, berries and chamomile or ginger tea.
  7. A heating pad. Take a warm bath or shower, or use a heating pad or hot water bottle on your stomach and lower back to help relieve pain.
  8. Sleep. Getting enough sleep before and during your period can help you feel better overall, reduce stress and decrease pain sensitivity.
  9. A massage, yoga and relaxation techniques. Try a massage, meditation, deep breathing, light stretching and/or other ways to relax. One study found certain yoga poses (Cobra, Cat and Fish) significantly reduced pain during menstruation for young women.
  10. Acupuncture and acupressure. Both practices stimulate the body and may help you relax, release muscle tension and relieve period pain.

Need an OB-GYN? Edward-Elmhurst Health has hundreds of medical board-certified physicians to choose from. You can book online today to set up your first appointment.

Learn more about women’s health at Edward-Elmhurst Health.

Dysmenorrhea (Menstrual Cramps) Causes & Treatments

Pretty much anyone that’s had a period has probably had menstrual cramps. For some of you that are luckier than the rest of us, they might be mild cramps with little discomfort, while for others it might be incredibly painful and get in the way of…well, everything. Bad news – menstrual cramps can happen to anyone with a period and can come monthly, both before and during your period. Good news – menstrual cramps can become less painful as you age (yay for getting older!), period cramps could stop entirely if you have a baby, and we’ve got some tips that may help ease the symptoms of menstrual cramps and painful periods. So, sit back, grab a heating pad, and keep reading.

What are menstrual cramps?

Menstrual cramps, medically named dysmenorrhea, are cramps that come with a menstrual cycle, caused by muscle contraction and swelling of the uterus. Menstrual cramps can be mild or severe with the most common symptoms being pain or pressure felt in the lower abdomen, lower back, or even your thighs. Some people experiencing severe cramps have symptoms of nausea, loose stool, headaches, and dizziness. If symptoms are severe, it’s a good idea to consult your doctor to understand dysmenorrhea treatment options and to ensure it’s not something more severe.

Menstrual cramps happen as a normal part of the body’s monthly cycle. This is going to get technical, so hang in there. But, each month the lining of the uterus (the endometrium) builds up in preparation for getting pregnant. If a pregnancy occurs, the fertilized egg attaches itself to the lining to be nourished as it develops into a baby. If the egg isn’t fertilized, the lining isn’t needed. So it breaks down and hormones called prostaglandins are released. Prostaglandins trigger muscle contractions, which is when the muscles contract and squeeze strongly and it can cut off oxygen to your uterus – this right here is what causes the painful menstrual cramps. The muscles are the same ones that push a baby out during childbirth, so they are very strong. Some women may have higher levels of prostaglandins, which means unfortunately they get worse menstrual cramps.

And, if you’ve ever found yourself wondering if tampons make menstrual cramps worse, Dr. Melisa Holmes, OB-GYN, shares, “No they don’t. ..tampons have nothing to do with prostaglandin synthesis or the way they’re used in the body.” Thank goodness!

Watch this Video to learn more from Dr. Holmes about Menstrual Cramps and Tampons.

How Gynecologists Soothe Their Own Period Cramps

If your cramps hit like clockwork every month, leaving you curled up on your couch in agony, you know this particular period symptom is a special brand of sucky.

But you’re not alone in your misery: “Gynos get cramps too,” says Jaime Goldstein, M.D., an ob-gyn at the Bronx-Lebanon Hospital Center. Yes, that female gynecologist of yours gets the same period cramps that make you curse your uterus every month. The thing is, gynos know more than the gynecological system and its monthly flow than the average person—including how to kick those period cramps.

“We’ve just found what works for us to end the cramping, or at least make it more manageable,” she says. After all, they can’t suddenly cancel all of that day’s Pap smears just because they have a case of killer cramps.

For some gynos, that means taking a monthly, multi-pronged approach: “I usually combine three of four different strategies to manage my cramps,” says Jessica Shepherd, M.D., an assistant professor of clinical obstetrics and gynecology at The University of Illinois College at Chicago. While a single strategy can certainly help, put several together and you’ve got a force to be reckoned with.

So what are these strategies, you ask? Well, we asked the same thing.

Here, top female gynos explain how they alleviate their own period cramps—and how you can, too. And, no, you definitely haven’t tried all of their tricks before.

So get ready cork your wine bottle, hit up the gym, and even have some between-the-sheets Os.

They Get Down…

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“Sex helps with everything!” says Maureen Whelihan, M.D., an ob-gyn at the Elite GYN Care of the Palm Beaches. And she notes that applies to both couples and solo play. That’s because (fun fact) having an orgasm increases blood flow to the uterus, which can help with cramps. Plus, orgasms trigger a release of feel-good pleasure chemicals including oxytocin and dopamine.

Just make sure that, if vaginal sex is your method of choice, you use a condom. “If your partner ejaculates on the cervix it will actually cause an increase in inflammatory compounds called prostaglandins in response, which can make cramping worse,” she explains.

Related: Here’s Why You Should Always Masturbate On Your Period

They Pull Out The Heat

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“When I’m on the go, I stick an adhesive heating pad or rub some tiger balm onto my lower abdomen so that I can keep on seeing patients, or rocking skinny jeans while I’m bleeding,” says Julie Levitt, M.D., an ob-gyn with the Women’s Group of Northwestern. That’s because applying heat to your abdomen can actually help the uterine muscles relax, which means less cramping, she explains.

But even making yourself a cup of hot herbal tea to drink in transit will help warm and relax you from the inside, says Sheppard, which is why she goes for chamomile that time of month. Stay away from hot cocoa or other sugary beverages, though, and stick to herbal teas, she suggests, because excess sugar intake can worsen cramps.

And if the cramps start at the end of your night, then try drawing yourself a hot and steamy bath. (Make that bath even more relaxing with color therapy bath botanicals from the Women’s Health Boutique.) Or take a window-fogging, long shower and blast some tunes. It will have the same effect, says Levitt.

They Use Hormonal Birth Control

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Hormonal birth control options like birth control pills and the hormonal IUD do something pretty incredible: they keep the lining of the uterus from building up as thick as it normally would, says Vivian Clark, M. D., an ob-gyn at the Chapel Hill Obstetrics and Gynecology. The result? Hormonal birth control shortens the length, heft, and flow of each period, which for many women on birth control can mean fewer, less intense cramps. And yes, these too have an effect on those prostaglandins, she says. Sensing a common theme?

Goldstein says her IUD helped reduce her own cramping, which is one of the reasons why she recommends the Nuvaring and Mirena IUD for her patients. Plus, it takes user-error out of the equation, she jokes, because you don’t have to remember to “take” an IUD every morning.

So if you’re in the market for a new birth control and have cramps that leave you bedridden, it might be worth asking your ob-gyn which contraceptive will help with your symptoms.

Related: 7 Photos Of Your Cervix You Need To See

They Get Sweaty

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A solid sweat session not only ups your production of mood-boosting endorphins, but it also help the uterus muscles loosen up, says Levitt. Plus, any workout that gets your sweating will help metabolize some of those pain-causing prostaglandins, she adds.”The more I move, the better I feel, so I try to stay as active as possible even when it feels like my cramps want me to stay in,” she says. Clark also hits up the gym, saying, “Aerobic exercise is my first line of defense, if that doesn’t work then I grab the heating pad and Motrin.”

If you’re not up for HIIT, that’s okay, but do something. Stretch, grab a medicine ball, go for a walk, or hop on a stationary bike, because even low-intensity movement is better than laying around on the couch, says Levitt. Yoga is another great option. “I myself prefer yoga because it incorporates breathe-work which helps my entire body, including my uterine muscles relax,” says ob-gyn Pari Ghodsi, M.D. (Find more inner calm and build strength in just minutes a day with WH’s With Yoga DVD!)

Related: 8 Athletes Share The Biggest Struggles Of Competing On Their Periods

They Ditch The Salty Foods and Booze

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Grab the water cooler, ditch the salt, and lay off the booze: Aunt Flo is coming to town and she’s thirsty. That’s right, staying hydrated during your time of the month can actually nip those cramps in the bud. The reason? When the cramps hit hard, it’s because the uterine muscles are contracting, and just like you’re more likely to get a mid-run calf cramp if you’re dehydrated, your uterus is more likely to cramp if you haven’t been hydrating properly, explains Shepard.

That’s why both she and Ghodsi decrease their caffeine and alcohol consumption a few days before their periods start. “I watch what I eat in the days leading up to my period. I cut the alcohol and salt, but up my water intake because the better hydrated I am, the less likely my cramps are to occur,” says Shepard. Similarly, Ghosdi says, “I cut my caffeine and alcohol consumption the few days before I’m supposed to get my period because they’re dehydrating.”

That means if you give into your pickle, fry, and potato chip cravings, or shotgun a beer to ease the lower-abs pain, you’re actually dehydrating yourself, which can increase the amount and duration of the cramps, says Shepard. Her recommendation: Stick to healthy eats and non-alcoholic beverages from the day before your period until it ends.

This easy water bottle hack will help you stay properly hydrated every single day:

They Take An NSAID

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NSAIDs like ibuprofen can help halt the inflammatory process that comes with period cramps, especially if you can pop them before the cramping even has a chance to start. “About 12 hours before I’m supposed to get my period, I start taking a low dose of ibuprofen every eight hours with food to stop the inflammation in its tracks,” says Goldstein, who recommends tracking your period so you know when to start your meds.

If one kind of NSAID doesn’t seem to work for you, try another. “Some of my patients swear by naproxen, while others find it entirely ineffective and opt for ibuprofen or acetaminophen,” she says.

Gabrielle Kassel
Gabrielle Kassel is a New York-based sex and wellness writer and CrossFit Level 1 Trainer.

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5 of the Best Yoga Poses for Menstrual Cramps

Experiencing painful menstrual cramps can leave you desperate for a solution. Doing something physical, such as yoga, may feel like the last thing you want to do.

However, some yoga positions are so effective at relieving menstrual pain that once you attempt them, they will probably become a part of your pain management routine!

The providers at Moreland OB-GYN encourage patients to give yoga a try. Exercise, in general, is a great way to ease the pain caused by your period—and yoga is one of the best options!

Let’s Talk About Yoga for Menstrual Cramps

Using yoga for menstrual cramps is an effective pain-relief strategy.

First, think about the areas of your body that typically experience pain from cramping—your belly, pelvis, hips, and lower back. These areas can be targeted for pain relief through certain yoga poses.

Additionally, the emotional symptoms of PMS and menstruation can also be reduced by yoga, so it can do more than treat period pain.

There are several different schools of yoga out there, and countless poses and adaptations. It can be a little overwhelming to start from scratch! Whether you have a significant amount of yoga experience or none at all, we want you to be able to use yoga to treat your menstrual cramps.

Here are a few specific yoga poses for menstrual cramps. We encourage you to give these a try!

5 Yoga Poses to Help With Menstrual Cramps

Yoga Position # 1: Adapted Child’s Pose

Child’s pose is one of the most familiar yoga poses, even to less experienced practitioners or those who are quite new to yoga practice. This pose targets menstrual pain that is found primarily in the back.

For child’s pose, start with your knees on the floor. We call this an “adapted” child’s pose because you may want to widen your knees farther apart than you typically would for this pose to aid in pain relief.

Fold forward, extend your arms, and bend down as far as you can comfortably go. If possible lean your forehead on the mat in front of you for five slow, diaphragmatic breaths, or breaths using your belly rather than your chest. You can also turn your head from one side to the other, slowly, counting five breaths before turning to the other side.

You’re going to want to relax your hips and slowly stretch those lower back muscles.

Yoga Position # 2: Cat-Cow

Cat-cow is a two-part pose that will target not just the back but also your abdominal muscles.

Start with the cow pose. On your hands and knees, check to make sure your hands are aligned under your shoulders. Your knees should be aligned under your hips. Gently stretch your head upwards, gazing towards the sky as you breathe in. At the same time, raise your tailbone towards the sky and drop your belly towards the ground.

Now it is time to move to the cat pose. Breathe normally for a few breaths. Then, after a deep inhalation, breathe out slowly and curl your back. Your head and your tailbone will stretch towards the ground. The gentle arch of your spine will warm your back muscles as well as stretch and tone your abdominals.

Exhale on the cat pose and inhale on the cow. Repeat 5 to 20 times to help relieve your pain.

Yoga Position # 3: Reclining Twist

Your lower back and lower belly will both benefit from the reclining twist position.

First, lie flat on your back. Bend your left knee, and then lower it to the right side. Look to your left, and reach your arms out wide, your palms flat against the ground. You will want to stay here for five or more breaths.

Extend your left leg back to the ground, and repeat the pose with your right leg bending to the right. This pose should relax your back, hips, and shoulders. Repeat 5 to 10 times on each side.

Yoga position # 4: Pigeon Pose

The pigeon pose will help your hips feel more relaxed as they carry the stress of menstrual cramps. The pigeon pose will help stretch and relieve the pain felt in your hips.

First, position yourself in the upright sitting position. Bend your right knee, and extend your left leg behind you. Arch your back as you place your hands on your hips. A more intense stretch can be achieved if you reach your arms over your head and bring your hands together.

Position yourself on all fours. Bring your right knee forward towards your right wrist, and extend your right ankle so it is in line with your left hip. Slowly slide your leg back. For balance and depending on your flexibility, you may need to keep your hands positioned on the ground.

As your leg extends back, you will feel the stretching of your left hip and you may also feel stretching along your right side, but it shouldn’t be painful. If it is painful, you may need to modify the pose.

Hold this pose for several breaths before returning to the center and repeating the pose with your right leg outstretched behind you and your left knee bent. Repeat 5 to 10 times.

Yoga position # 5: Corpse Pose

This pose is a frequent ending pose for yoga courses, and it can be especially useful in the practice of mindfulness to overcome menstrual pain. This one is less about stretching your body and more about relaxing or focusing your mind.

Corpse pose is also called Savasana. Lie flat on your back, and rest the palms of your hands facing up. Slowly relax your body, starting with the top of your head, then your neck, your shoulders, your spine, your arms and hands, your thighs, your calves, your ankles, and finally your feet.

Meditative breathing will help you focus on something other than period pain. Corpse pose is the best time to practice your diaphragmatic breathing (or belly breathing). Take long, deep, and controlled breaths and avoid quick, shallow breathing. 

When to Talk to Your Provider About Your Menstrual Cramps

Sometimes it can feel like nothing helps your painful period symptoms. You may have tried yoga, special diets, pain medication, massage, and more without success. You may need to be evaluated for a condition like PCOS, endometriosis, or other conditions that cause painful periods.

You should talk to your doctor about period cramps if your pain is interfering with your ability to lead the life you want, if you have a diagnosis for a condition that is not currently controlled with medication or other treatments, or if you want to learn about more options for controlling your period pain.

How Moreland OB-GYN Can Help

If you suffer from chronic menstrual cramps, difficult or irregular periods, heavier-than-normal bleeding, or periods that are interfering with your life, we are here to help.

Our providers are ready to listen, understand, and provide expert care.

At Moreland OB-GYN Associates, we are dedicated to the needs of our patients. We promote overall excellence in women’s healthcare. Our compassionate providers understand the difficulties that our patients face in their daily health, whether it is unexplainable pain or unusual menstrual symptoms.

Learn more about the doctors at Moreland OB-GYN, who offer treatment for painful periods in Waukesha, Oconomowoc, Milwaukee, and the surrounding areas.

For more information, here are a few resources to check out:

  • Nationwide Children’s hospitals offer advice on additional yoga poses that can help target pain caused by menstrual cramps.
  • A writer for PopSugar explains that the emotional symptoms of PMS and menstruation can also be reduced by yoga, so yoga does more than just treat period pain.

Relief from Period Cramps | MOTRIN®

What Are Period Cramps (Dysmenorrhea)?

If you deal with painful periods, during that time of the month, rest assured you’re not alone. Also called Dysmenorrhea, Period cramps affect more than half[i] of women on their periods for 1-2 days a month, and sometimes longer. Period pain ranges from dull to severe and is typically concentrated in the lower abdomen and lower back.

What Causes Period Cramps and Pain?

Painful period cramps, also called primary dysmenorrhea, happens when natural chemicals called prostaglandins[i] rise and cause the lining of the uterus to contract, leading to pain. Secondary dysmenorrhea is period pain resulting from a condition or disease in the reproductive organs. Talk with your doctor if you feel that an underlying condition may be causing your cramps.

How to Relieve Period Cramps and Pain

Period pains can range from mild to severe, but they don’t need to impede your lifestyle. Consider these period pain management tips to help find relief from period cramps.  Be sure to talk to your healthcare professional if you have any questions or concerns.

  • Exercise[ii]– Exercises may help with the symptoms of dysmenorrhea.  Consider adding activities like yoga, walking, swimming, or strength training to your day. 
    Talk to your healthcare professional before starting or changing any exercise regimen.
  • Use a Heating Pad[ii]– In general, localized heat helps muscles relax and increases blood flow to the tissues, which may reduce the severity of cramps.
  • Relax with Yoga[ii]– Put stress to rest with meditation and yoga.  These relaxation techniques may help with period pain. Talk to your healthcare professional before starting or changing any exercise regimen.
  • Try an OTC Pain Reliever­­[ii] – Ibuprofen, found in an OTC pain reliever such as MOTRIN®, works to reduce the production of prostaglandins. This can help temporarily relieve minor aches and pains due to menstrual cramps.

Be sure to always read and follow the product label of the OTC pain reliever and talk to your doctor if you have any questions or concerns.

Again, while some period pain is common, sometimes painful cramps are a sign of a more serious medical condition. Be sure to contact your doctor if you’re concerned, or if symptoms suddenly get worse.




How to Manage Menstrual Cramps

How to Manage Menstrual Cramps | TYLENOL®
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Do you get cramps during your period? You’re not alone. About 3 in 4 women are in the same boat, and it doesn’t stop with just cramps. You could experience headaches, back aches or even leg pain. Even if you’re one of the unlucky ones, monthly cramps don’t have to be something to dread. Knowing why they happen and how to treat and prevent them can help keep you feeling more like yourself.

Where Cramps Come From

Hormones in your cycle cause your uterus to contract, and when it contracts too strongly, blood and oxygen flow decrease which cause that all-too-familiar pain. Just know that this is normal: your muscles help your body squeeze out the uterine lining (or blood) every month when you get your period.

How to Get Relief

  • Try an over-the-counter medicine like TYLENOL®.
  • Soak in a warm bath. Relax! You deserve it.
  • Use a heating pad or hot water bottle to apply gentle heat.
  • Stay physically active. Some women find exercise helps.
  • Eat a balanced diet and get enough sleep.

Talk to your doctor before beginning or revising any exercise regimen. If your cramps are so severe that you can’t go about your normal routine, please consult with your gynecologist. Your symptoms could be a sign of another medical condition.

Pain relief you can count on.

Learn more about safe acetaminophen usage.

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90,000 What are “menstrual cramps” and what causes them?

Menstrual cramps are cramping pains in the lower abdomen that begin during menstrual bleeding and gradually decrease over the next 12 to 72 hours.

Menstrual cramps may:

• Do not have a specific cause (so-called “primary dysmenorrhea”).

• Occur against the background of another disorder (the so-called “secondary dysmenorrhea”).

Primary dysmenorrhea usually begins during adolescence and may become less severe with age and after pregnancy.

Secondary dysmenorrhea usually begins in adulthood.

Experts believe that primary dysmenorrhea is caused by the release of substances called prostaglandins in the body during menstruation.

What Causes Menstrual Cramps?

To better understand what constitutes pain during menstruation, let’s look at the step-by-step process of cramps:

• Increase in the amount of prostaglandins

During a regular menstrual cycle, levels of natural chemicals such as prostaglandins increase in the body. They are the cause of pain, and their level during menstruation can rise up to 6 times! Let’s take a closer look at how prostaglandins affect the occurrence of menstrual cramps.

• Decreased blood flow

Prostaglandins cause contractions of the uterus (as occurs during childbirth), which reduces blood flow to this organ. It is the contractions that can cause pain and discomfort. An increase in prostaglandin levels during menstruation means that contractions can increase, thereby increasing pain.

• “Sensory” nerves

Nerve endings are located throughout the body, including the uterus. Prostaglandins make the nerves in it more sensitive to pain. Therefore, it is natural that during this period the pain in the uterus is felt stronger than usual.

• More activity

Nature has made it so that in the female body during menstruation, the uterus is actively preparing for childbirth. This natural activity and uterine contractions can increase the pain that occurs during this period.

• Less oxygen

Prostaglandins cause vasoconstriction, which reduces the amount of oxygen entering the uterus through the bloodstream. This means that the muscles of the uterus, which are especially active during this period, receive less “nourishment” for their work. Contraction of these “tired” muscles can be even more painful.

Sometimes women do not take menstrual pain seriously, but it is also impossible not to notice it, since it affects the quality of life several days a month.

Why does the severity of menstrual cramps vary from woman to woman?

Pain during menstruation is quite common. More than 50% of women experience it with primary dysmenorrhea. For most women, this is mild to moderate pain. But about 5-15% of these women have cramping enough to interfere with daily activities.

It is not precisely determined why menstrual cramps are very painful in some women and barely perceptible in others, but this may be due to different levels of hormones in the body, as well as individual sensitivity to these hormones.

How can nonsteroidal anti-inflammatory drugs (NSAIDs) relieve cramping?

Menstrual cramps are one of the many types of pain people can experience. Sometimes women try not to pay attention to her, but this reduces activity and affects the way of life for several days each month. As a rule, if the cause of pain and the mechanisms of its occurrence are not clear, then it can be more difficult to cope with it. But now that we know that prostaglandins are the main cause of menstrual pain, we can choose how to target them to provide powerful and effective relief.

There are many drugs available to relieve this type of pain, including paracetamol and NSAIDs (nimesulide, ibuprofen). They target the cause of menstrual pain – suppression of prostaglandin synthesis, i.e. act on the solution of the very essence of the problem.

Affida Fort nimesulide
Affida Fort nimesulide is a drug of the second
line, designed to eliminate acute pain. Non-steroidal anti-inflammatory agent of the methanesulfonanilide group. Has
anti-inflammatory, analgesic and antipyretic effects.Has 90,057 orange flavor.



Affida Fort Nimesulide. RP No. UA / 12718/01/01 dated 11.10.2017 No. 1246. Information about the medicine for health professionals. It is available with a doctor’s prescription.

* Imametdinova G.R., Chichasova N.V. Nimesulide in the treatment of acute and chronic pain in clinical practice // Medical Council, No. 11, 2017.

90,000 How to reduce pain during menstruation: 5 life hacks

It is necessary to distinguish between pain during menstruation (dysmenorrhea), since it is primary and secondary.Primary dysmenorrhea is one that appears as soon as a girl has her period. Most often, it is associated with individual characteristics, such as an anomaly in the development of the genitals, sensitivity to substances that contract the uterus, or their increased production.

With secondary dysmenorrhea, pain appears suddenly, and previously there were none during menstruation. Most often this is due to diseases. Therefore, it is categorically impossible to self-medicate, but it is better to immediately consult a doctor.Only after the doctor is convinced that the cause of painful menstruation is not inflammation, endometriosis, fibroids, the presence of a cyst and other organic causes, it can be assumed that this is a feature of the body.

In this case, the following rules will help relieve pain during menstruation.

Light physical activity

Pain during menstruation is associated with the fact that the uterus contracts in order to reject the layer that has grown from its cavity. For this, special substances are responsible – prostaglandins, which stimulate the muscle wall, forcing it to contract.Therefore, it is possible to influence it.

At school, girls do not attend physical education classes on such days, because it is believed that menstruation is a good reason not to play sports. However, this is a delusion. Of course, there should be no intense physical activity during menstruation. But dancing, stretching or yoga are even beneficial because they improve blood circulation, accelerate the evacuation of the torn layer and help relieve spasms. Moreover, regular exercise, on the contrary, helps prevent pain.The uterus is a muscular organ, and exercise improves muscle elasticity and blood circulation in the pelvis.

Minerals and vitamins

On the eve of menstruation, you need to exclude coffee, strong tea, fried foods from the diet, and switch to plant foods. Many women who experience pain these days know that as soon as menstruation begins, the urge to use the toilet becomes more frequent, there may be a disorder. Food also plays an important role. Therefore, five days before the onset of menstruation and during them, it is worth taking more potassium and magnesium. The latter are found in large quantities in buckwheat, herbs, spinach, dark chocolate, celery and broccoli.

Heat on the lower abdomen

A heating pad or hot water bottle can be used to relieve pain during menstruation. You need to put it on the lower abdomen and bend your legs. A hot relaxing shower also helps. Listen to your body.

Massage of the abdomen or lower back

Rubbing the lower back and abdomen relaxes the muscles and relieves pain.If there is a person who can massage you gently, with love, this is the best option.

Healthy sleep and stress resistance

One of the causes of painful periods is stress and lack of sleep. During menstruation, it is advisable to rest more, get enough sleep, try not to get nervous, and also drink soothing teas and herbal infusions of mint, lemon balm, motherwort and chamomile.

I would like to point out that if a woman manages to reduce menstrual pain with the help of such techniques, it is very good.But still, do not forget that from 5 to 15% of women suffer from a fairly pronounced pain syndrome and dysmenorrhea. In such cases, it is necessary to resort to medical drug correction, but only after consulting a doctor.

90,000 Pain during menstruation: what to do?

Painful periods appear as throbbing or spasmodic pains in the lower abdomen. Moreover, in many women, they appear not only during menstruation, but also right in front of them.In medical terminology, this phenomenon is called dysmenorrhea. Some women experience only minor but very annoying discomfort. Others are less fortunate – menstrual cramps can be so severe that they are simply incapacitated for a few days. And so every month.

The symptoms of this condition are not limited to pain in the lower abdomen. But in general they include:

  • Pulsating or cramping pain, sometimes very severe,
  • Pain may appear 1-3 days before the onset of the menstrual cycle.It reaches its peak 24 hours after the onset of menstruation, and decreases after 2-3 days,
  • The pain is dull and continuous,
  • Sometimes painful sensations spread to the lower back and thighs.

Dysmenorrhea is a condition in which a woman may develop additional symptoms. These include:

When is the best time to see a gynecologist?

If the pain of your period every month puts you out of action for several days, or if the symptoms gradually worsen, see a doctor.In addition, you need to go to the gynecologist if severe seizures appear at the age of 25 and older.

What are the causes of dysmenorrhea?

During the menstrual cycle, the uterus contracts to expel the tissues of its own mucous membrane, which is then renewed. Contractions of the uterus cause hormone-like substances – prostaglandins. They take an active part in the inflammatory processes that affect the uterus during menstruation. Painful sensations appear precisely due to the activation of prostaglandins.The higher their level, the more painful periods.

In addition, severe pain can appear due to:

  • Endometriosis – when the tissues lining the uterus grow beyond its limits. Typically, these tissues grow into the fallopian (fallopian) tubes, ovaries, or tissues lining the pelvis.
  • Fibroids (fibroids) of the uterus. These are benign growths in the walls of the uterus that can cause pain during menstruation.
  • Adenomyosis. In this case, the tissues lining the uterus begin to grow into the muscular walls of the uterus.
  • Pelvic inflammatory disease. It is an infection that affects the organs of the female reproductive system. It is usually caused by a sexually transmitted bacterium.
  • Cervical canal stenosis. In some women, the opening in the cervix is ​​so small that it prevents menstrual blood from flowing out. With stenosis of the cervical canal, the pressure in the uterus increases, which causes pain.

Risk factors for developing dysmenorrhea

A woman is more likely to experience this condition if:

  • She smokes,
  • She is less than 30 years old,
  • She had early puberty that began at age 11 years or younger,
  • During her period, she has heavy bleeding (menorrhagia),
  • She has irregular periods (metrorrhagia),
  • Someone in her family already suffered from dysmenorrhea.

Menstrual cramps themselves do not cause complications, but they bring a lot of discomfort and interfere with social and work activities. However, some disorders that are associated with dysmenorrhea can lead to complications. For example, endometriosis can lead to infertility. With pelvic inflammatory disease, scars can form on the fallopian tubes. This increases the risk of an ectopic pregnancy.

Diagnosis and treatment of dysmenorrhea

During a pelvic exam, the doctor examines the reproductive organs for structural abnormalities or signs of infection.If the doctor suspects that the patient has some kind of disorder, which led to pain during menstruation, she will be prescribed one or more tests. These tests include:

  • Ultrasound , which will show the uterus, cervix, as well as the fallopian tubes and ovaries.
  • X-ray tests : computed tomography or MRI. These diagnostic methods “produce” more detailed images and are very helpful in diagnosing disorders.
  • Laparoscopy . During laparoscopy, the doctor looks into the patient’s abdominal cavity and examines the organs of the reproductive system. With this procedure, doctors can detect endometriosis, adhesions, fibroids, cysts in the ovaries, or an ectopic pregnancy. During laparoscopy, the surgeon makes tiny incisions in the abdomen into which thin tubes with an optical system at the tip are inserted.

Treatment of dysmenorrhea

To relieve seizures, your doctor may recommend:

  • Taking painkillers.These drugs (ibuprofen or naproxen) must be taken at the usual dosage. Also, to alleviate the condition, doctors prescribe non-steroidal anti-inflammatory drugs. Start taking painkillers on the day your period starts, or from the moment the first painful sensations appear. These drugs are recommended to be taken only as directed by your doctor. Usually they are taken for 2-3 days, or until the spasms disappear.
  • Hormonal contraceptives. Oral contraceptives contain hormones that prevent ovulation and relieve pain during menstruation.These drugs can be taken in other forms as well: in the form of injections, skin patches, vaginal rings, intrauterine devices, or implants placed under the skin.
  • Operation. If the cause of dysmenorrhea is hidden in endometriosis or uterine fibroids, surgery will help solve this problem. If other options do not help and the patient does not plan to have children, then surgery to remove the uterus is suggested.

How to help yourself at home?

In addition to getting adequate sleep and rest, the following tips can help you combat menstrual abdominal pain:

  • Move regularly.Any physical activity, including sex, helps some women.
  • Use heat. Apply hot water bottles or water bottles to your lower abdomen to relieve menstrual cramps.
  • Resist stress. Psychological stress not only increases the risk of developing dysmenorrhea, but also increases pain.
  • Try supplements. Several studies have shown that taking vitamin E, B-1, B-6, as well as magnesium and omega-3 fatty acids, reduces menstrual abdominal pain.It is important to note that self-administration of any supplements, even the most harmless at first glance, is not recommended. The best solution is to seek professional advice from a dietitian doctor.

Alternative medicine

Most alternative therapies are not well understood. But some of them can help:

  • Acupuncture. Some studies have shown that acupuncture can help ease menstrual cramps.
  • Transcutaneous electrical nerve stimulation (TENS). With the help of adhesive patches, a special device with electrodes is attached to the skin. These electrodes stimulate the nerves by transmitting alternating electrical current. This method works by raising the pain threshold and releasing natural pain relievers – endorphins.
  • Herbs. Certain plant substances or herbs, such as pycnogenol, fennel, or a combination of plants, may provide slight relief.
  • Acupressure. Similar to acupuncture (acupuncture), acupressure also stimulates specific points on the body. But in this case, not needles are used, but soft pressing on the skin.

If you are exhausted by the pain of your period, you do not need to endure. Moreover, they can indicate health problems that can lead to serious complications. Better see your gynecologist.


  1. Menstrual cramps, Mayo Clinic,
  2. What Are Menstrual Cramps, WebMD,
  3. Dysmenorrhea: Painful Periods, American College of Obstetricians and Gynecologists.

Does masturbation relieve menstrual pain?

Every month, half of the world’s population has menstruation, which in most cases is accompanied by various painful sensations. Although these symptoms are widespread, they are scarcely researched – like many other topics related to women’s health. The so-called gender gap in health care describes this problem and reflects the fact that historically women have been neglected in medicine and research.

In May 2020, Womanizer launched the Menstruation Study (Menstruation + Masturbation), the world’s first clinical study to determine whether masturbation relieves menstrual pain. 486 people took part in the survey.

Result: Yes, masturbation helps to cope with pain during menstruation.

Why do women experience menstrual pain?

Johanna Reef, Head of Sexual Empowerment at Womanizer, answers the question: “During menstruation, the uterus contracts spasmodically, tearing away its inner layer, which has formed during the month in case of pregnancy.This causes pain. Uterine contractions are also controlled by the hormone prostaglandin, which is responsible for the sensation of pain and is involved in inflammation. The higher the prostaglandin level, the more painful your periods can be.

90 percent recommend masturbation

When answering the question about what better relieves menstrual pain – masturbation or medication – the opinions of the respondents were equally divided: 43 percent chose medications, 42 percent – masturbation.Among the remaining 15 percent, the most common responses were: Combination of both, heat, CBD (oil), sleep, and exercise. 90 percent of the participants would recommend masturbation as a pain reliever, with 85 percent planning to continue (either familiar or new) masturbation practice at the end of the study.

The intensity and frequency of pain is markedly reduced

Each month, study participants recorded the intensity and frequency of their pain on a standard 10-point scale.The results showed a marked decrease in both parameters over the testing period. Even more remarkable, even at the end of the reference month, the values ​​were lower than at the beginning of the testing phase. The average pain intensity at the initial survey was 6.7 points, and at the end of testing – only 5.4. Thus, the level of decline was 1.3 points. At the end of the control month, this value was 5.9, that is, 0.8 points below the initial value. The same effect was observed for the frequency of menstrual pain.Initially, the average score was 7.4 points, but after the testing stage it decreased by 2.8 points – to 4. 6 points. At the end of the control month, this value was 6.7 points, which corresponds to a decrease of 0.7 points.

Why does masturbation help against pain during menstruation?

Joanna Reef explains: “After orgasm, a number of hormones are released, including dopamine, which reduces stress and provides a sense of bliss. As a result, other physical processes fade into the background.As a result, the pain subsides. In addition, metabolism and blood circulation are activated, which also has an analgesic effect. Finally, during orgasm, the muscles contract and relax, which helps relieve painful spasms. Although these chemical processes are most pronounced during and after orgasm, they are also observed during masturbation, albeit in a slightly less intense form. ”

This material is a private record of a member of the Club.CNews community.
CNews editors are not responsible for its content.

10 ways to relieve menstrual pain

10 Ways to Ease Menstrual Pain

Menstruation is an integral part of a woman’s life. Unfortunately, many women experience pain during this period, which is caused by a hormone-like substance called prostaglandin. It is this that causes the uterine muscles to contract during menstruation. The higher the level of prostaglandin in the body, the more severe the menstrual pain. Dull or throbbing pain in the lower abdomen or back can cause cramping.The seizures usually subside after the first two to three days of the period. How to relieve menstrual pain? Fortunately, there are natural ways to help you, and here are some of them.

1. Exercises

This may sound a little crazy because it can be difficult to move around during your period, let alone exercise. However, brisk walking, or any type of moderate physical activity, will help relieve abdominal pain. When doing any aerobic exercise, your body pumps more blood; it helps release endorphins, which neutralizes prostaglandins and reduces cramps.Exercising three to four times a week is good for your overall health, especially if you are prone to painful periods.

2. Heat

Applying heat to your abdomen is the easiest way to naturally relax your muscles and relieve menstrual pain. You can use a heating pad to warm your lower back and abdomen, or a simple towel dipped in hot water.

3. Cold

Cold ice packs help some women instead of warmth.Wrap them in a towel and place them on your stomach for 15 minutes. This may work for you and help ease the severity of your seizures.

4. Chamomile tea

Chamomile tea has anti-inflammatory and antispasmodic properties that help relax the uterus and relieve the cramping pains that cause pain during menstruation.

5. Ginger

How to relieve menstrual pain? Ginger will come to the rescue. It is good not only for symptoms of colds, flu and headaches.This drug lowers prostaglandin levels, which can help reduce menstrual cramps.

6. Eat more greens

Good supply of calcium and magnesium, promotes muscle relaxation and thus relieves spasms. In addition, a diet rich in greens (parsley, kale, spinach, etc.) acts as a diuretic, which can help reduce bloating. An added bonus is that greens are high in vitamin K, which prevents excess bleeding.

7.Fennel tea

Another wonderful herb that helps with menstrual cramps. To make a soothing fennel tea, add a teaspoon of dill seeds to boiling water and simmer for about five minutes. Let the tea cool slightly and then add a teaspoon of honey. Fennel has anti-inflammatory and antispasmodic properties to help relieve cramps.

8. Cinnamon

Cinnamon long ago

is used for the relief of colds and as a digestive aid.Another benefit is the relief of menstrual cramps. This spice is a great source of dietary fiber, calcium, iron, and manganese, which can also help with painful periods.

9. Reduce coffee consumption

Caffeine constricts blood vessels, including those in the uterus. This means that it contributes to pain leading to seizures.

10. Eat a balanced diet

During your menstrual period, your body needs vitamins and minerals more than ever.Avoid consuming too much sugar and salt, as these ingredients can act as inflammatory agents that will make the pain worse. Dehydration will also make the problem worse, so drink enough water.

source: subscribe.ru

90,000 How to deal with abdominal pain during your period

Many women complain of abdominal or pelvic pain early in their menstrual cycle. This symptom can range in severity from mild discomfort that lasts 1 to 2 days to painful, debilitating cramps.Fortunately, there are ways to ease the discomfort.

During your period, the uterus contracts to help the mucous membrane separate from the uterus and out through the vagina. It is these contractions of the uterus that cause painful spasms. Most women experience cramps in the lower abdomen, although pain can also spread to the lower back, groin, or upper thighs. Several home remedies can help relieve menstrual cramps.

Hot water bottle

Placing a hot water bottle or heating pad on your stomach can relax your muscles and reduce cramping.The heat helps to relax the muscles in the uterus, which can relieve discomfort.

You can also place a heating pad on your lower back to help relieve back pain. Another option is a warm bath to help relax your abdominal, back, and leg muscles.

Light exercise

While exercise may be the last on your menstrual desires list, it can actually ease pain.

Intense exercise is unlikely to be beneficial, but gentle stretching, walking, or yoga may help.Exercise also releases endorphins, which are natural pain relievers. A Taiwanese study found that 12 weeks of yoga twice a week reduced menstrual cramps in study participants.


Orgasm is a great remedy for menstrual cramps. Similar to exercise, orgasm releases many endorphins and other hormones that relieve pain and make you feel better.


Studies have shown that acupuncture can relieve menstrual cramps.The treatment reduces inflammation in addition to the release of endorphins and also helps to relax. To achieve the maximum effect, it is recommended to take a course of acupuncture.


A professional massage or a self-massage of the abdomen can help relax your pelvic muscles and relieve cramps. Try massaging massage oil, body lotion, or coconut oil into your skin.

Essential oils

A 2013 study compared the reduction in menstrual pain after abdominal massage in two groups of female students.One group had massages using only almond oil, while the other had massages using an essential oil blend of cinnamon, clove, lavender and rose based on almond oil.

Read also
A Few Important Questions About Menstrual Cups

The researchers found that the group using the essential oils experienced greater relief from menstrual cramps than the group using only the carrier oil. Try adding a few drops of at least one of these essential oils to a carrier oil to effectively self-massage your belly.

Herbal tea

Some manufacturers sell special teas for menstrual pain, which include chamomile, dandelion, red raspberry and fennel. Although there is very little scientific evidence to support the effectiveness of herbal teas for reducing pain during menstruation, some women note their benefits.

Diet change

Making some dietary changes can reduce menstrual cramps. Eating a diet rich in omega-3 fatty acids, fruits, vegetables, nuts, lean protein, and whole grains helps the body stay healthy.And an increase in the consumption of liquids: water and herbal teas, promotes hydration. After all, dehydration is a common cause of muscle cramps.

Finally, it is best to eliminate excess salt, which can cause bloating and water retention, and caffeine, which can dehydrate.

OTC drugs

If natural home remedies do not relieve pain, you can try over-the-counter pain relievers such as acetaminophen or ibuprofen.

These medicines can relieve inflammation, pain, and menstrual cramps. But it is important to follow the dosage indicated on the package and talk to your doctor if the recommended dosage is insufficient to relieve your menstrual cramps.

When to see a doctor?

See your doctor if home remedies don’t help relieve cramping or if your period pain is too severe. Your doctor may suggest other home remedies or prescribe medications, such as birth control pills or other types of pain reliever, to relieve symptoms.

Symptoms that may warrant a doctor’s appointment include:

  • Very heavy bleeding.
  • Spasms that get worse over time or with age.
  • Severe pain or discomfort.
  • Spasms that interfere with daily life.

These symptoms may indicate an underlying condition for which a doctor can suggest effective treatment.

Menstrual cramps are a common symptom before and during menstruation. In most cases, they are not dangerous, but sometimes they can indicate the presence of a serious illness. Therefore, if you cannot cope with the discomfort yourself, be sure to consult with a specialist.

See also: How to postpone menstruation before vacation?

90,000 Pain and discomfort during menstruation: how to help yourself

During menstruation, most women experience pain in the lower abdomen or lower back pain.

These unpleasant sensations are caused by changes in the level of hormones in the female body, leading to the fact that the muscles of the uterus contract during menstruation in order to reject the thickened endometrium.

In addition, many women suffer from nausea, edema, diarrhea and headaches.

Worth remembering! Not all painful sensations are normal, and if the pain during menstruation is very severe, then it cannot be tolerated and consultation with a doctor is required.

The pain may be moderate, or it may be so severe that it is difficult to bear it.

Pain is considered severe if it interferes with your daily life, and such pain occurs in about 10% of women and is called dysmenorrhea.

Remember that this is a serious symptom that affects many conditions, including endometriosis or fibrosis, which means that a doctor’s consultation is required.

However, there are ways to improve your well-being at home.

1 Take pain reliever

NSAIDs are best used to relieve pain during intense menstruation.

These drugs reduce the body’s production of prostaglandins, which both cause pain and reduce inflammation.

Observe the dosage indicated in the instructions for the medicine and be sure to make sure that you have no contraindications to them, for example, there are problems with blood clotting.

In addition, gynecologists often prescribe oral contraceptives to women with heavy menstruation and severe pain.

Remember that pain cannot be tolerated.

2 Use a heating pad

You can apply a heating pad to the lower abdomen and lower back or wear a special heating belt.

Caution! Do not overdo it with the temperature, the heating pad should not be too hot.

In case you have poured water at too high a temperature, you can put a towel between your body and a heating pad.

3 Drink plenty of water

During your period, the female body needs a little more water than usual.

In addition, oddly enough, a little more water consumed during menstruation can reduce swelling.

It is important to drink 6-8 glasses of water daily, especially during menstruation, since many women during this period also face such an unpleasant symptom as diarrhea, which means that dehydration must be avoided.

Remember that alcohol contributes to fluid retention and is best avoided during your period.

4 Avoid foods that can cause swelling and fluid retention

During menstruation, the female body tends to retain fluid, so it is best to avoid salty and fried foods during this period.

It is not necessary to avoid all fats at all, it is just better to get them from olive oil, oily fish like salmon or nuts, rather than pork or sour cream.

5 Avoid caffeinated and carbonated drinks

Caffeine consumption and smoking can lead to increased pain and inflammation during your period.

Caffeine is found in many types of foods besides the obvious coffee: tea, many types of soda, and energy drinks.

6 Try to be physically active

There is a lot of scientific research that physical activity can help relieve menstrual pain.

Remember that we are not talking about going to the gym every day, but about the fact that even two half-hour yoga sessions a week for 4 months are enough to have a positive effect on the unpleasant and painful symptoms of menstruation.

7 Fish oil and vitamin B1

Unfortunately, the very topic of taking dietary supplements is surrounded by many speculations and myths, so be careful when taking them.

Worth remembering! BAA are not drugs.

However, there is research to prove that taking fish oil and vitamin B1 can relieve menstrual pain.

8 Orgasm

During orgasm, as during exercise, endorphins are released, one of the positive effects besides improving mood is pain relief.

In addition, during orgasm, the muscles of the uterus contract and then relax, which leads to a more active separation of the endometrium, that is, as a result, menstruation may end faster.

9 Self-massage

Light self-massage of the lower abdomen (5-10 minutes a day) can relieve menstrual pain.

Massage helps improve blood flow and mood, especially when done with a small amount of essential oil such as relaxing lavender.

10 Adequate sleep

Sleep quality affects every aspect of life, including your menstrual cycle.

Try to go to bed at the same time if possible.Make it a habit to do something every day before bed to prepare you for bed, such as taking a warm bath or drinking a glass of warm milk. Make sure your room is ventilated and avoid phones, televisions, and computers an hour before bed.

11 Seek help from a doctor if the pain is very severe

If home remedies do not help and the pain remains severe, then you need to see a doctor.

Severe menstrual pain that interferes with your daily life is not the norm, but a medical condition called dysmenorrhea that requires medical attention.

In addition, dysmenorrhea can have serious causes, for example, endometriosis or cysts, and only a gynecologist can find out if everything is in order, so it is important to seek help on time, and not endure silently.