Menstrual cramps: 7 tips to relieve pain

Menstrual cramps are a daily occurrence for many women, whatever their age. But how can you relieve these sometimes disabling pains during periods ? We explain where they come from and share 7 tips to relieve them!


What causes menstrual cramps?

Menstrual cramps are characterized by pain, called dysmenorrhea, in the lower abdomen, sometimes even in the lower back. The pain may s'be accompanied by other symptoms periods such as diarrhea, vomiting, etc.

Menstrual cramps are caused by an excess of prostaglandin. Prostaglandin is the molecule that causes contractions and hence expulsion of the endometrium. Prostaglandin also makes the nerve endings in the uterus much more sensitive to the uterus.

Although prostaglandin is an essential hormone for the expulsion of menstrual blood, too much of it is produced in the endometrium, causing pain.

There are two types of dysmenorrhea: primary dysmenorrhea and secondary dysmenorrhea.

Primary dysmenorrhea occurs in early adolescence land generally subsides in adulthood, over time and after pregnancy l. It is much more frequent than secondary dysmenorrhea, which starts in adulthood l.

Is it normal to have menstrual cramps?

It's normal to have menstrual cramps, to feel a little pain during your periods. On the other hand, if periods become a daily handicap, preventing you from doing the activities you want, then this is not normal and treatment should be considered. Visit periods should not prevent you from leading a normal life.

Dysmenorrhea may have deeper causes than hormonal ones:

  • lndometriosis: a gynecological disease affecting one in 10 women, characterized by a mutation of uterine tissue outside the luterus. It is the main cause of dysmenorrhea. 
  • adenomyosis: a type of endometriosis inside the uterus.
  • fibroids : non-cancerous tumors composed of fibrous tissue that develop in the uterus 

Other factors can also ��be the cause of menstrual pain, we would note for example: 

  • congenital anomalies
  • ovarian cysts or tumors
  • pelvic disease

Please note: some types of contraception, such as the copper IUD, can make your periods much more painful. If you've just changed your contraception and your periods are causing you pain, talk to your doctor. Maybe this contraception isn't right for you, and another one will suit you better.

If the pain is sudden and persistent, not in the form of cramps/contractions, and accompanied by bleeding, s'make sure it's not an ectopic pregnancy. s

Our 7 tips to relieve the pain of menstrual cramps!

Fortunately, there are tricks you can use to relieve the pain of periods. Here are a few of them.

Taking anti-cramp medication

The first method is to take anti-cramp medication. Depending on the intensity of your pain, you can take an anti-inflammatory such as ibuprofen.

Heat source: hot bath or hot water bottle

A well-known trick to relieve the pain of periods is to apply heat to your belly. This can be a warm compress, a homemade hot water bottle or even a hot bath. The heat will relax the muscles of the lower abdomen, reducing pain periods. Blood vessels will also be dilated, facilitating blood circulation, oxygen supply and relieving menstrual cramps.

Balanced diet for uterine cramps

Lutrition plays an essential role in the menstrual cycle, and particularly in pain.

There's a clear link between inflammation and menstrual cramps. So adopt an anti-inflammatory diet to reduce pain at periods. Avoid foods that are too fatty, processed, industrial, sweet or salty.

Drinks such as alcohol or coffee should also be avoided if you suffer from periods pain. 

For example, you can eat :

  • fruit and vegetables
  • sheep's milk or lactose-free dairy products
  • fiber-rich foods
  • wholegrain cereals
  • lentils
  • etc

Making good use of dietary supplements and plants

In addition to diet, dietary supplements can also help relieve menstrual cramps.

Of course, check with your healthcare professional before taking any dietary supplements.

Here are some dietary supplements that can help relieve your pain:

  • Magnesium: if you are deficient in magnesium, your pains may be stronger.
  • ginger
  • vitamin B1 
  • vitamin E
  • zinc

Talk to your doctor to find out which supplements will help you cope better with your painful periods .

Relaxing to avoid stress

Stress plays an undeniable role in the increase of stomachaches during periods. In fact, some studies show that people under stress are twice as likely to suffer from menstrual cramps.

Several techniques can help you reduce your stress level and relax:

  • meditation
  • yoga
  • sophrology
  • cardiac coherence
  • or simply doing activities that you enjoy and that relax you, such as reading a book, painting, watching a film, going for a walk etc...

Take part in light sporting activities

Although one might think the opposite, the sport is a great way to reduce pain periods.

Sport stimulates blood circulation, circulating oxygen and reducing menstrual cramps. What's more, when you engage in physical activity, you release endorphins, the feel-good hormone.

Relieve menstrual cramps by making love

Lorgasm and sexual activity can help reduces menstrual pain.. The contractions associated with orgasm relax the muscles, and the endorphins released by sexual activity relieve pain.


Menstrual cramps FAQ

How can I get rid of menstrual cramps?

There are simple, natural methods to relieve menstrual cramps, such as hot water bottles, sport and diet. But if the pain persists and gets worse, consult your health professional: it's not normal to be in so much pain during periods that it disrupts your daily routine.

What eases the pain of cramps at periods ?

There's no miracle solution for every woman, but certain methods, such as exercise, dietary supplements, medication and diet, can have a positive impact on pain. It's up to you to find out which method suits you best!


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