What Causes Menstrual Cramping?
Period pains and cramps are a common complaint among menstruating women. The pain arises from contractions in the muscular wall of the uterus triggered by prostaglandins and other chemicals. The severity can range from minor aches to intense, debilitating pain.
Cramps tend to centre around the abdomen but can radiate to the lower back and thighs too. Other associated symptoms include nausea, diarrhoea, headaches, and fatigue. The intensity may vary each month and among different women.
Several factors influence cramping like genetics, abnormal uterine anatomy, pelvic inflammation, stress, smoking, dietary choices, and physical activity levels. Understanding the cause can help you find suitable relief tactics.
1. Stay Hydrated to Avoid Bloating
Dehydration aggravates menstrual cramping by causing bloating and water retention. Drink at least 6-8 glasses of water daily during your period. Sip on herbal teas too.
Avoid foods with high sodium content as they make you retain water and feel bloated. Instead, eat plenty of fresh fruits, veggies, whole grains, nuts, seeds, and lean proteins. These provide iron, magnesium, potassium and other nutrients that alleviate cramps.
Cook home-cooked meals made with unprocessed ingredients to reduce bloating and discomfort. Staying hydrated and eating a balanced, nutritious diet can go a long way in easing PMS symptoms.
Additionally, incorporating water-rich foods like cucumbers, watermelon, and celery can contribute to your overall hydration and help reduce bloating.
2. Exercise Releases Pain-Relieving Endorphins
Exercise helps reduce period pain a lot even if it’s the last thing you want to do when cramps hit hard. Begin with easy workouts like walking, swimming or stretching.
Moving your body improves blood flow to your pelvis and makes your brain release endorphins. These hormones that make you feel good ease muscle tension and help your body relax.
Yoga, Pilates and other mild activities that work your core can loosen up tight sore abs. But don’t push yourself if hard exercise makes your pain worse. Moving, drinking water, and eating well work together to fight period troubles.
Even when you feel too sore for a full workout just stretching a bit or taking a quick walk can help with pain and mood.
3. Apply Heat for Soothing Relief
Another simple yet effective way to manage menstrual cramps is through heat therapy. Place a hot water bag or heat pack over your lower abdomen and back. You can also soak in a warm bath to allow the heat to relax your muscles.
The increased blood flow to your pelvic region provides soothing relief from cramps. The warmth also calms the overactive nerves sending pain signals to your brain. Use heating pads or take warm baths for instant cramp relief without any medication.
For those who prefer a more portable option, adhesive heat patches can provide continuous warmth throughout the day, offering discreet relief even when you’re on the go.
4. Quit Smoking and Improve Blood Circulation
Smoking causes constriction of blood vessels which inhibits proper circulation. Poor blood flow to the pelvic area can worsen menstrual cramps and pains. Nicotine also raises oestrogen levels which increase cramp severity in some women.
Kicking the habit can significantly reduce period discomfort and PMS symptoms over time. It benefits your overall reproductive health too. If you need support to quit smoking, use the NHS website which offers free tools and resources.
Beyond improving menstrual symptoms, quitting smoking can lead to numerous other health benefits, including reduced risk of heart disease and various cancers.
5. Use TENS Devices for Natural Pain Management
TENS (Transcutaneous Electrical Nerve Stimulation) devices deliver painless electrical impulses through electrode pads placed over cramping areas. These low-frequency pulses prevent pain signals from reaching the brain.
TENS therapy also triggers the release of endorphins and other natural painkillers in the body. By blocking pain and inducing your own pain relief chemicals, TENS safely and effectively tackles menstrual cramps.
Kinetik Wellbeing offers high-quality TENS units with adjustable settings to suit your needs. They allow you to manage period discomfort without any drugs or medication. TENS combined with the above lifestyle measures can transform your periods from agonising to bearable.
Many TENS devices are now compact and wearable, allowing for discreet use under clothing, making them a convenient option for pain relief at work or during daily activities.
Additional Lifestyle Changes to Minimise Discomfort
Get Adequate Rest
Lack of sleep is linked to more severe menstrual cramps in some women. Prioritise rest by establishing a consistent sleep routine and winding down 1-2 hours before bed. Naps during the day can provide relief too. Aim for 7-9 hours of shut-eye daily.
Manage Stress
High stress exacerbates period symptoms due to its effects on hormones and inflammation. Chronic stress causes more painful, irregular cycles over time. Practice relaxation techniques like meditation, breathing exercises, journalling, yoga, or listening to music. Spend time on hobbies you enjoy and maintain work-life balance. Seek counselling if required.
Avoid Triggers
Caffeine, alcohol, fatty foods, and sugar can heighten PMS discomfort. Limit or eliminate these around your period, especially if you already have severe symptoms. Track your diet and symptoms in a journal to identify personal triggers that worsen cramps. Avoiding those items can reduce pains significantly.
Take Supplements
Magnesium, vitamin B1, omega-3s, and calcium might ease period cramps and PMS. Talk to your doctor to see if supplements could help you, based on your health and lifestyle. Always stick to the recommended doses.
Use Hot or Cold Therapy
Heat helps cramps by boosting blood flow, while cold reduces swelling. Put a hot compress on your back or belly and a cold pack on your lower belly for the best relief. Switch between hot and cold packs for 15 minutes 2-3 times a day when cramps are bad. This contrast relaxes tight muscles.
Take Control of Your Symptoms
While you can’t always stop period pains, these self-care steps can make them much easier to handle. Try different things to find what suits your body. Managing things like diet, activity, and water intake gives you power over your discomfort.
Small changes to your daily habits can help lessen pain and bloating during your period. Taking time to understand your body helps reduce the worry around your monthly cycle. You can look forward to periods that are easier to handle rather than awful using natural ways to relieve cramps.
Photo by Anthony Cunningham for Zoom Health
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