During periods, most of us feel a little different from normal. Mostly accompanied by slight fatigue, pain, mood swings, nausea, etc, most females suffer from mild to severe menstrual pains (also called period pains or dysmenorrhoea).
Every month a woman’s ovary releases an egg cell that travels down the fallopian tube to the uterus. The uterus prepares itself for a possible pregnancy by developing a lining, called endometrium, made of blood vessels and tissue. In case there is no pregnancy, the uterus contracts to shed the lining through the vagina as a blood and tissue mixture. This is called menstruation or a period.
These uterine contractions cause most of the menstrual pains experienced. The uterine lining releases a chemical called prostaglandins that causes the contractions of the uterus. During the first couple of days of menstruation, the levels of prostaglandins are higher which may result in vomiting, diarrhoea and fatigue. The common symptoms of menstrual woes, such as pain in lower abdomen (where your ovaries and uterus are), lower back ache, fatigue, vomiting, and diarrhea, are not caused by any underlying medical problem. These usually start shortly before or at the start of the periods and last for 1-3 days. The pain can be easily tackled at home through simple remedies. In case it is very severe and lasts longer it could be due to an underlying medical problem such as endometriosis, uterine fibroids, or pelvic inflammatory disease. In such a case, medical advice and attention are recommended.
Applying heat to your lower abdomen will help relax the uterine contraction and reduce intensity of the pain. Put a heating pad on your lower abdomen or/ and lower back where the pain is intense. These days there are a variety of heating pads available like aromatherapy pads that are filled with healing herbs, hot water bottles, patches that can be used under the clothing, electric pads, etc. In case you don’t have a ready heating pad, you can simply wet a towel, wring out the excess water and then heat it in the microwave for a minute. Place it on your abdomen until the towel becomes cold and then repeat.
You may be highly inclined towards skipping your regular exercise regime on your first or second day of periods, but believe it or not, exercise helps in reducing the period pain. In fact women who exercise regularly are less likely to experience severe pain than those who don’t. Exercise boosts endorphins, our very own pain relieving hormones. Opt for a low-intensity walk or gentle swimming.
Certain yoga asanas (postures) such as Vajrasana (Pelvic Pose), Shashankasana (Moon Pose) and Marjariasana (Cat pose) are highly beneficial for the reproductive and digestive systems and helpful in alleviating menstrual cramps. Always wear loose, comfortable clothing (which you may want to do all the time during periods) and sit on a yoga mat or warm blanket while performing the exercises. Along with yoga, meditation and breathing exercises such as anulom-vilom also help in calming the mind and reducing stress which is effective pain management.
Ginger has found to be very useful in menstrual disorders. To make a simple ginger infusion, pound 1” piece of fresh ginger and boil it with a glass of water for a few minutes. Sweeten the infusion with honey and drink it regularly during periods to soothe the cramps. It is also an effective after-meal digestion aid. Other herbs with anti-spasmodic and anti-in?ammatory properties are basil, cinnamon, lemon grass and fennel seeds. A tbsp of either one or a combination of these boiled in a cup of water and sweetened with honey makes a soothing infusion for pain relief.
Friends of mine literary swear by this one. Cover the entire area from your lower abdomen to your knees and back with a blanket and lie down for at least half an hour. It not only engulfs you in heat but also gives you a power rest. While your cramps may make it dif?cult to lie still, giving yourself a snooze will help relax your uterine contractions and bring relief. For added comfort, before you lie down, gently massage your lower abdomen and back with essential oils such as lavender oil or almond oil.
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