10 Tips To Relieve Menstrual Cramps

Menstrual cramps (dysmenorrhea) is one of the most common problems in women of childbearing age. Estimated that approximately 30-50% of women experience pain during their menstrual period. Of these, 15% had severe menstrual cramps and should limit normal daily activities. Every movement or activity can aggravate the pain.

Menstrual cramps are not the same as the discomfort experienced before menstruation (premenstrual syndrome / PMS), although the symptoms of both disorders are sometimes mutually continued as an ongoing process. PMS is characterized by a combination of emotional, physical, psychological, and mood, which occurs after ovulation. PMS usually ends with the onset of menstrual flow. Menstrual cramps usually occur just before or on the first days of the menstrual period, which culminated in 24 hours of the onset and subside after 1-2 days.
Primary vs. secondary dysmenorrhea

Most women experience menstrual cramps at the beginning of menstruation (menarkhe), when a young girl started having menstrual cycles. Cramps are called primary dysmenorrhea (can not be associated with gynecological problems). Primary dysmenorrhea usually decreases as the girls get older and may even disappear after the first pregnancy. Menstrual cramps are the other kind, which is much more rare, is secondary dysmenorrhea caused by pelvic inflammatory disease or tumor like.

There are two types of primary dysmenorrhea:

    Cramps spasmodic. Spasmodic cramping characterized by sharp pain, such as pain caused by narrowing and tightening of the uterine muscle. The pain sometimes spreads to the inner thighs and lower abdominal muscles, along with hot and cold sensation, feeling faint, nausea, vomiting, constipation or diarrhea. Spasmodic cramping caused by decreased metabolism of the uterus and pelvic muscles due to reduced blood circulation and oxygenation. Increased carbon dioxide and lactic acid wastes from metabolic intensify the pain and discomfort.

    Cramps failure. Cramps are caused by the body to retain fluid and salt. Cramps congestive produce dull pain in the lower back and pelvic region, often accompanied by bloating, the body feels heavy, breast tenderness (Mastalgia), headaches, and irritability. Unlike spasmodic cramping, symptoms do not improve with age and in some cases, even worse. Some of the symptoms of the most severe congestive cramps experienced by women in their thirties and forties.

Tips to relieve cramps

Some of these natural steps can relieve menstrual cramps:

1. Increasing exercise. Physical activity will increase blood circulation and oxygen throughout the body, including the pelvis.
2. Try to change the type of tampon. In some women, certain tampons increase cramping.
3. Consider removing the IUD (spiral). The use of an intrauterine device (IUD) can aggravate spasmodic cramps significantly.
4. Avoid red meat, refined sugar, dairy, and fatty foods.
5. Expand eat fresh vegetables, whole grains and fruits (especially if you suffer from constipation or indigestion).
6. Avoid caffeine. Caffeine constricts blood vessels and increases tension.
7. Consider massage therapy. Massage can relax the muscles and the blood circulation.
8. Drink ginger (especially if your experience fatigue).
9. Add chilli / chilli sauce on the food. Chilli is a vasodilator and improves circulation.
10. Perform stress management techniques to release tension and relax.