According to data from several studies, about 40% of women suffer from painful cramping during their menstrual cycle. These can be so severe that they prevent many of them from carrying out their daily activities normally. This type of pain during menstruation is usually due to the production of prostaglandins , Which is a substance, similar to hormones, that produces severe uterine contractions.
In most cases, Menstrual cramps Appear the day of the beginning of the menstrual period or a day before. This pain prevents a woman from getting out of bed and may be accompanied by symptoms such as nausea and diarrhea Which, in addition, can last up to 48 hours.
In the market there are different painkillers and medications that can help reduce the pain caused by menstrual cramps. However, they are not always effective, since it is necessary to make some modifications in the habits of life as a method of prevention of this ailment. Next, we share 8 natural ways to combat painful cramps or menstrual cramps.
Calcium, vitamin D and magnesium supplements
If menstrual cramps affect you every month, You may begin to consider consuming calcium and vitamin D supplements, Which help to relax the muscles to prevent this ailment. In addition, it is good to consume a supplement of magnesium , As it decreases during the menstrual period and, as a result, can cause water retention, cramps, headaches and a hypersensitive nervous system.
The bow posture in yoga practice may contribute to the reduction of menstrual cramps and other ailments of the period. In this exercise the body puts pressure on the abdomen by positively stimulating the organs of digestion and reproduction , So it helps to alleviate problems such as constipation and menstrual pain. This position also helps to reduce stress, fatigue and anxiety. However, it should be avoided in cases of hypertension, recent surgeries or hernia.
Low-impact exercises such as walk , May help decrease the severity of menstrual cramps, while stimulating the release of endorphins. Endorphins help the body cope with depression and physical pain.
Feeding is also key in reducing menstrual cramps. Increased consumption of calcium-rich foods , Preferably those of vegetable origin. In addition, it is good to consume foods rich in potassium to prevent problems such as fluid retention during the menstrual period. The recommended foods to combat this problem are:
- The banana , Which helps to improve mood, eliminates retained fluids and provides a feeling of satiety.
- Omega 3 fatty acids , Present in blue fish and nuts.
- Vegetable green leaves , Which contain iron, calcium and magnesium, which decrease inflammation and pain during the period.
Avoid caffeine consumption
Caffeine, alcohol and nicotine are stimulants that cause muscles to contract and cause pain. The consumption of this class of substances should be avoided, especially in the days before the period.
Try to stay well hydrated
Hydration is key to preventing menstrual cramps and ailments. While it is good to consume at least two liters of water a day, another good option to hydrate yourself and receive an extra benefit is to consume coconut water or pineapple juice. He coconut water Contains calcium , Which helps reduce spasms and relieves stomach problems such as flatulence, diarrhea and vomiting. It is also good for preventing fluid retention. On the other hand, Pineapple juice contains bromelain , Which is an enzyme that acts as a natural anti-inflammatory, able to reduce swelling and pain.
A good natural remedy to reduce menstrual cramps and other symptoms typical of the menstrual period is the cinnamon infusion. This spice is an excellent source of dietary fiber, calcium and iron, as well as manganese , Which act positively in the treatment of menstrual cramps.
Consumption of papaya before and during the menstrual period can also help reduce cramps and other symptoms of this cycle. This benefit is attributed to its content of Carotene, vitamins C and A, as well as minor amounts of iron And calcium.