It’s that time of month and you deal with pain, cramps, bloating and irritable states. Menstruation causes may be related to physiological processes that occur during menstruation (intense uterine contractions that give those pain sensation like cramps, release of biological chemicals that cause pain, decreased blood flow due to uterine contractions in which uterine vessels are compressed, local irradiation of pain, etc.).. These are the underlying physiological causes of primary dysmenorrhea.
Menstrual cramps and less severe pain (causes of primary dysmenorrhea) can be reduced by drug treatment with ibuprofen, aspirin and naproxen. If you have a regular menstrual cycle, taking one of these pills a day before the cycle can help you get rid of cramps and pain. In the case of secondary dysmenorrhea, treatment consists of stronger medication or even surgery, depending on the condition that triggered it.
What can worsen pain and menstrual cramps?
- Caffeine and alcohol exacerbate cramps and reduce the absorption of magnesium, the most important mineral that occurs in control muscle contractility;
- Sleep deprivation;
- A diet high in fat;
- Salty food.
Fortunately here are natural and effective methods by which you can improve your mood and relieve menstruation pain.
- Bloated? During menstruation several hormonal changes occur, the body retains water, digestion is slowed and you suddenly feel bloated. A little help would be to drink 2 liters of water – the liquid flows through the intestines and speeds digestion. In addition, it is good to eat 30 grams of ballast substances each day (a full slice of black bread is 4 grams, a March 3 g.
- Eat vegetables and fruits .Fruits and vegetables should be your best friend during this period, that quenches your sugar carving. Substitute sweets with fruits. A square of dark chocolate leads to stimulation of secretion of serotonin, which gives you a good feeling. Include in your diet oranges, pears, cucumbers and carrots.
- Reduce caffeine intake. Perhaps in your daily diet is recommended to reduce consumption but do not miss coffee once a month. Caffeine makes your cramps worse and increases discomfort. Avoid soda and foods that can irritate the stomach by increasing the gastrointestinal acidity.
- Opt for foods rich in calcium. Women need at least 1,200 mg of calcium daily. An effective way to ensure rich calcium intake eat broccoli, yogurt, cabbage and milk.
- Reduce salt intake. High consumption of salt can affect your health, leading to bloating and water retention. Make sure your daily intake of salt does not exceed 2000-3000 mg . The best way to remove salt from the diet is to avoid processed and fast food preparations, which have a high salt composition.
- Stay hydrated. It is generally important, but during menstruation can be truly effective. Eat fruits and vegetables that can give you the equivalent of three glasses of water. It helps eliminate water retention and improves bloating.
Make sure your intake of vitamins is sufficient. Foods that are rich in vitamins you may be very helpful when you are menstruating. Vitamin B6 for example is effective in eliminating bloating and gives you a good emotional state. You can ensure intake by eating potatoes, bananas and oatmeal. Vitamin C and zinc are essential for proper functioning of the reproductive system. You can avoid deficiencies by eating grapefruits and lemons for vitamin C and pumpkin seeds and nectar for zinc.