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6 ways to effectively reduce menstrual pain that women need to know

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PT Health Life – Dysmenorrhea, also known as dysmenorrhea, is a fairly common condition in women of reproductive age. Pain in the lower abdomen, often appearing during the menstrual cycle, lasting 2-3 days or longer. The level of pain varies from mild to severe pain.

In some cases, pain can last throughout the menstrual cycle, creating persistent chronic pain.

1. Why do I have menstrual cramps?

Menstruation is monthly vaginal bleeding in women of reproductive age. However, many of them have to endure abdominal pain every period.

Pain symptoms cause discomfort and significantly reduce quality of life, and can even affect a woman’s work and mental health.

There are 2 types of menstrual cramps

  • Primary dysmenorrhea. It is the most common type. Currently, scientists still do not know the cause of this condition. Normally, the uterine muscles always have slight contractions, but we do not feel these contractions.
Menstrual pain is a fairly common condition in women of reproductive age. illustration

When the menstrual cycle comes, the uterine muscles contract more to expel the peeling mucous membranes. This contraction causes a temporary lack of blood flow to the uterus. Lack of oxygen to the tissues will stimulate the uterus to secrete pain-causing chemicals such as Prostaglandins.

These chemicals cause the uterine muscles to contract more strongly. Currently, the mechanism why this woman has more pain than others is still unknown. It could be because their bodies secrete higher levels of Prostaglandins or because their pain threshold is lower.

  • Secondary dysmenorrhea. It is a condition of menstrual cramps caused by diseases such as: Endometriosis, adenomyosis, uterine fibroids , chronic pelvic inflammation… Inserting an intrauterine contraceptive device can also cause cyclical pain.

2. What to do to reduce menstrual pain?

When you have menstrual cramps, you should visit a reputable obstetrics and gynecology facility to determine whether there is a cause for the pain or not. Treating the cause will resolve the pain.

According to recommendations, when menstrual pain has an unknown cause (primary), we can apply the following methods to relieve pain:

  • Using over-the-counter pain relievers:

These are medications we can buy ourselves to relieve pain. We can use pain relievers in the NSAIDs group such as Ibuprofen, Diclofenac to temporarily relieve pain when having menstrual cramps.

Or if you can predict the day of your menstrual cycle, you can use the medicine a few days before. However, the dosage needs to be followed correctly and some medications can have side effects if taken too much.

Using warm compresses can help reduce menstrual cramps
  • Use a warm compress: We can use a warm bag or a warm water bottle of about 40 degrees Celsius placed on the lower abdomen to effectively relieve pain.
  • Warm baths also contribute to relaxation and pain relief.
  • Pelvic massage : We can gently massage the lower abdomen, sides and waist to help reduce pain. Do these movements a few days before your period. Can be combined with massage oil.
  • Change your diet:

Recommendations show that changing your diet will help reduce menstrual cramps. You should limit eating foods that tend to make inflammation worse such as starch, sugar, salt, fast food, saturated fat and stimulants such as alcohol and caffeine. Increase your intake of plant-based foods such as:

  1. Foods high in fiber, like fruits, vegetables, legumes, and whole grains.
  2. Foods rich in iron, such as dark green leafy vegetables, broccoli, beans, whole grains, and nuts.
  3. Foods rich in essential fatty acids, such as Omega-3 fatty acids: have anti-inflammatory properties. They are found naturally in fish such as salmon, sardines, herring, and some fruits such as walnuts, chia seeds and flaxseeds. You can also supplement with daily pills.
  4. Foods rich in antioxidants are found in colorful fruits and vegetables, such as oranges, berries, dark chocolate, spinach and beets.
  5. Use turmeric or turmeric powder in your daily diet because turmeric has anti-inflammatory properties and has the ability to slightly inhibit Estradiol (E2).
  • Do exercise

Regular exercise, especially exercises such as meditation, yoga, pilates… is also a positive measure. Because regular exercise helps release Endorphin – a hormone that contributes to pain relief.

In addition, during the menstrual cycle we need to rest, this is very important, especially during the menstrual cycle. Lying on your side with your knees pulled into your chest can help relieve pain or pressure in your back.
If there is still no pain relief after using “over-the-counter” pain relievers as well as some of the above methods, we should see a doctor for a prescription for other pain relievers.
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