How to Manage Period Cramps

While periods symbolize the miracle of creation; genesis of mankind, they often come with an unwelcome, unwanted and uninvited guest – cramps.

Period cramps, also known as dysmenorrhea, can be painful and uncomfortable. These discomforting sensations in the lower abdomen can range from mild to severe, significantly impacting a person’s daily life during her menstruating days.

Let’s Understand Why Period Cramps Happen?

Menstrual cramps occur due to the contraction and relaxation of the uterus as it sheds its unutilised lining (endometrium) during menstruation. These contractions are triggered by hormone-like substances called prostaglandins. When the levels of prostaglandins increase, it causes the muscles in the uterus to contract more forcefully, leading to pain and discomfort.

Management of Period Cramps

While it’s always a good idea to consult a healthcare professional if you are experiencing severe or debilitating pain during your period, here are some tips to manage period cramps.

Non-medical Interventions -

Heat therapy: Applying heat to your lower abdomen (belly area) can help relax the muscles and reduce cramping. You can use a heating pad or a hot water bottle, and can event take a warm bath to alleviate the pain.

Exercise: Engaging in light physical activity such as walking, stretching or simple yoga can help relieve cramps by increasing blood flow and releasing endorphins, a special hormone which is secreted in the body on doing physical activity and acts as natural painkiller.

Dietary modifications: Some dietary changes may help alleviate period cramps. Increase intake of foods rich in magnesium (such as banana, leafy greens, nuts, and whole grains) and omega-3 fatty acids (found in fatty fish like salmon or chia seeds). Reducing consumption of salt, caffeine and sugary foods during those days can help as all these contribute to bloating and water retention.

Relaxation techniques: Stress and tension can exacerbate menstrual pain. Engage in relaxation techniques like deep breathing exercises, meditation, or yoga to help reduce stress and promote relaxation.

Herbal remedies: Some herbal teas, such as ginger, chamomile or peppermint tea may help alleviate menstrual cramps. Always check with a healthcare professional before trying any new herbal or home remedies.

medical Interventions -

Over-the-counter pain relief medication: Although is a common belief among mothers and elder women of the family that one should refrain from taking any pain killer medication for period cramps as it may increase the flow or can even lead to infertility. This is a mere myth and has no significance as per medical science. Nonsteroidal anti-inflammatory drugs (NSAIDs) or anti- spasmodic medicines can help reduce menstrual cramps without any ill effects or dependence. Follow the recommended dosage on the package and take them as directed by a physician.

Hormonal birth control: Some individuals find relief from period cramps by using hormonal birth control methods like birth control pills, patches or hormonal intrauterine devices (IUDs). These methods can help regulate your menstrual cycle and reduce the intensity of cramps.

Transcutaneous electrical nerve stimulation (TENS): TENS is a technique that uses low-voltage electrical currents to provide pain relief. TENS devices can be purchased over-the-counter and applied to the lower abdomen or lower back to help reduce cramps.

When to Seek Medical Attention

Doctors say, excruciating or extreme pain during periods can be a reason of an underlying medical conditions such as endometriosis, uterine fibroids, pelvic inflammatory disease (PID), and adenomyosis. So, do not ignore or consider it normal if the pain is unbearable during periods or begins a few days before starting of menstruation. Seek medical consultation.

While period cramps are common, there are instances where medical attention is necessary. Consult a healthcare professional if:

Your cramps become increasingly severe or debilitating.
You experience unusual symptoms like heavy bleeding, prolonged periods or intense pelvic pain.
Over-the-counter pain relievers and home remedies do not provide relief.
Your daily activities or quality of life are significantly impacted by period cramps.

Remember, everyone’s body is different, and what works for one person may not work for another. If your period cramps are severe, persistent, or significantly impact your daily life, it’s important to consult a healthcare professional for further evaluation and guidance.

Dr Sania Siddiqui

Menstrual Health Expert | + posts