This is an automatically translated article.
Menstrual cramps are one of the difficulties that women have to endure every time it is “months”. Therefore, finding a method to improve menstrual cramps has become a concern of many people. How can you improve this symptom?
Here are some measures to help women improve the symptoms of menstrual cramps. At the same time, contributing to helping women go through this time comfortably.
1. Please add lots of water
Drinking enough water does not have a direct effect on limiting menstrual cramps, but it can reduce the feeling of bloating - one of the reasons why cramps become worse. So, when your period is coming, women should prepare a full bottle of water (you can also squeeze lemon in it) to drink every day.
During your period, you should also limit salt (make sure to no more than 2,300 mg per day) and stay away from alcohol. These are agents that will take up water in your body.
2. Follow a healthy, high-fiber diet
Menstruation is not the ideal time to eliminate greasy foods like donuts, chips,... or other processed foods. It is best to follow a low-fat but high-fiber diet, including:
Whole grains, legumes. Green vegetables, of which vegetables with dark green leaves are especially recommended. Fruits and nuts. The vitamins - minerals such as vitamin E, vitamin B1, vitamin B6, magnesium, zinc and omega-3 fatty acids found in the above food group will work to limit the release of a hormone that causes cramps during menstruation. , reduce muscle tension and anti-inflammatory.
Bạn nên ăn ngũ cốc nguyên hạt giúp phòng chuột rút khi có kinh nguyệt
3. Don't consume caffeine
Caffeine can make menstrual cramps worse and last longer. Therefore, when approaching and throughout the menstrual cycle, limit coffee consumption to the lowest level.
Along with that, some types of water that should also be avoided are soda, energy drinks, chocolate, tea... Instead, try smoothies from fruits and vegetables.
4. Use pain relievers
Some groups of over-the-counter pain relievers such as Aspirin, ibuprofen, naproxen... have an analgesic effect, and at the same time reduce the frequency of menstrual cramps. In addition, Ibuprofen and naproxen also help blood flow more easily, limiting menstrual pain.
5. Heat can improve menstrual cramps
During these days, you can use heat packs or heat wraps to apply to the cramping/pain site. This is an effective way to reduce menstrual cramps as well as limit menstrual pain every time you get your period.
6. Exercise
This is a method of reducing menstrual cramps. In fact, regular exercise has a sustainable and effective effect on reducing menstrual pain and improving menstrual cramps. Exercise or physical activity in general helps release endorphins in the brain. This is a hormone with excellent pain-relieving effects, which can dramatically improve mood and physical well-being.
Therefore, you should walk or be active more often so that the pain in the next menstrual period is reduced.
7. Massage around the abdomen
When having menstrual cramps, just 5 minutes of massage evenly in the abdomen, blood flow will be promoted better circulation, reducing pressure. As a result, you will feel more comfortable.
Start the massage a few days before your period and when you feel pain/cramps. Some women apply a cream with a combination of lavender or marjoram essential oil on their abdomens after their period and notice a significant reduction in cramping during the next period. It is known that these are essential oils that contain pain-relieving compounds.
Bạn có thể massage quanh vùng bụng giúp cải thiện tình trạng chuột rút khi có kinh nguyệt
8. Using herbal support
Herbs such as chasteberry, turmeric, black cohosh, prickly pear bark... are often used as a method of reducing menstrual cramps. In addition, evening primrose oil has also been shown to improve cramps in some women.
However, to be safe, you need to consult your doctor first when you want to use certain herbs to make tea or use as a supplement. Some herbs can cause reactions with medications, making them less effective, for example birth control pills.
9. Reflexology
Certain acupuncture points (important locations) on the abdomen, back and feet can increase blood flow and release endorphins to soothe your whole body and mind in a short time. In particular, the midpoint on the thumb and index finger can provide instant pain relief.
10. Breathing exercise
Some range of motion exercises are as effective for menstrual cramps as massage. Start with a deep breath, lie down and bend over. You can also try some yoga poses like bridge, stick...
11. Get help from a doctor
If the above measures do not improve your menstrual cramps, you need to see your doctor to receive forms of control with controlled hormone levels to reduce pain.
For most women, menstrual cramps are a normal occurrence, although it causes many difficulties and interferes with daily life. However, when the manifestation is too intense, you need to see a doctor to have a specific examination, avoid or early detect diseases related to the vagina.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
