Dysmenorrhea, the medical term for painful periods, is a common problem faced by most teenagers and young women. When these menstrual cramps, due to their severity , become a reason for absenteeism or unwanted neglect of school office work, it begins to demand proper attention. Experts say that right from the food we eat to other little lifestyle changes, a lot of things can bring about a sense of ease and help you deal with the pain.
EATING RIGHT
The diet during these days is most important and not eating is going to make the symptoms of discomfort worse. There are certain foods that can help ease it. Clinical nutritionist and dietician Pooja Makhija says, "A diet rich in carbohydrates (roti, rice, bread, poha, upma and the like) having a good focus of good quality protein (egg whites for non-vegetarians and soya, quinoa, pulses for the vegetarians) helps to continue the wear and tear functions of the body smoothly which is high during monthly menstruation due of uterine wall breakdown." Experts also suggest eating a lot of whole grains like brown rice or pastas, help.Including lots of fruits, milk and green leafy vegetables is important, as it helps to ease the flow during menstruation. You must include vitamin D3 (cheese, egg yolks and fish are the richest sources of Vitamin D3) in your diet. Your food can be the medicine -eating real foods that are recognised by your body and can be broken down easily and naturally are great. They will ease your pain.
STAY HYDRATED
Drink lemon water every morning after you wake up. This will have an alkalising effect on the body and keep the body hydrated and mineralised. You can also have green tea -it has amazing stress reliving properties and makes you energised and light all the day.
MASSAGE TO RELIEVE MENSTRUAL PAIN
The pain in your lower abdomen and hip region during your periods is due to non-smooth blood and energy flow in the pelvic region. Dr Anubha Singh, gynaecologist says, "Massage is an ideal way to ease the pain caused during periods and gives your gives your body a relaxing feel. Try and do some g e n t l e u p w a r d s motions on your lower abdominal area." When you get a light, soft massage it helps.Kneading the central part of the palm web (between the thumb and the index finger) might also work.
LIGHT EXERCISE
Exercising during your periods can help a lot -when your body is active, you will feel less pain. Mild exercise is a must for everyone, advice experts. Take a walk or use a treadmill in the gym -this will increase flow of blood throughout the body and decrease pain. However, sudden increase in physical activity could be a precursor to injury.Physiotherapist Stian Le Rouz says, "Your body needs Rouz says, "Your body needs time to adapt to the demand you place on it.So, go slow. Overtraining can also cause fatigue and sleep problems."
TAKE HOT SHOWERS OR USE HOT BAGS
Gynaecologist and IVF specialist Dr Shobha Gupta, says, "Hot compress is more ideal as it can give you immediate results. You can also have a hot water bath and concentrate on the flow of water on your abdomen and back."
COLD PACKS ALSO HELP
Some women find cold packs to be more effective than hot bath in curing the men strual pain. Dr Anubha says, "Cold packs help constricting blood vessels which provide relief from the pain. Take few ice cubes and put it in a zip pack or simply take five to six ice cubes in a towel and place them on your abdominal area."
ADEQUATE SLEEP
For many women, menstrual cycle and sleep are connected. Just before your period begins and also during it, women are likely to find it difficult to fall asleep and also, if you do get sleep, the quality is not good. Insomnia before during periods is due to a drop in the hormone progesterone. This affects not just the ability to sleep but also the quality . So, taking proper measures to ensure that you sleep well, x works -don't have very heavy dinners, stay away from all gadgets including TV and phone at bedtime, have a warm shower and hot glass of milk etc. A dark room helps melatonin production that aids sleep.
HAVE A VITAMIN-RICH DIET
A diet rich in vitamin B6 or pyridoxine helps ease period pain states Pooja. She adds, "Include fish, beef, starchy vegetables like potato, banana, rice, fortified cereals in your diet to get good quality B6 or even a supplement (50100mg) a few days prior to, during and three to four days post completion of your periods every month is a good way to alleviate this pain."
HOME REMEDIES YOU COULD TRY
Have ginger tea all through the day or simply boil ginger slices in water, drain, and sip all day. This will calm down your pain. Dr Anubha also recommends, "You can also have basil leaves, as it contains pain killing component called caffeic acid which can help in reducing pain. Boil water, add six to seven leaves. Drain it. Let it cool for five to ten minutes. Now drink half or one cup of basil water every hour. You will feel better."