A few days before menstruation, the body will increase the production of the hormone prostaglandin which keeps the uterus from contracting and tightening. This makes the appearance of menstrual pain aka PMS often unavoidable. But, you dont have to worry. There are many ways you can do it from afar to prevent menstrual pain coming from getting worse.
Various ways to prevent menstrual pain every month
The easiest way to prevent menstrual pain getting worse is to put warm compresses on your stomach repeatedly within a few days before your menstrual schedule usually. Warm temperatures help relax the muscles of the stomach and uterus that are tightened.
In addition, you can also do the following methods as recommended by many gynecologists from around the world.
1. Avoid salty, sweet, and caffeine foods
Salty foods can cause dehydration, headaches, and flatulence. Foods high in sugar can disrupt blood sugar, while intake of caffeine (coffee, tea, soda and chocolate) can aggravate mood swings and irritability. All of these contribute to exacerbating PMS symptoms and your menstrual pain.
So, as much as possible start reducing or even avoid eating when your menstrual schedule approaches. In addition, make it a habit to eat regularly to avoid blood sugar ups and downs too quickly, said Joanne Piscitelli, MD, assistant lecturer at the faculty of clinical obstetrics and gynecology at Duke University in North Carolina, United States, reported by Health.
2. Increase intake of magnesium, iron, and omega 3 fatty acids
Foods that contain omega-3 fatty acids and magnesium can reduce inflammation causing menstrual pain. Meanwhile, iron intake can help prevent anemia that often comes over during menstruation.
You can get it from salmon, sardines, anchovies, milk, wheat, bananas, oranges, tofu, soybeans, avocados, and dark green leafy vegetables like spinach, broccoli, and mustard greens.
Apart from food, you can take supplements. However, you should first consult with a doctor to make it safer. Expand also drink water or warm tea to prevent menstrual pain.
3. Light exercise
Exercise routine before and during menstruation can control PMS pain. This is because during exercise, the body produces endorphins, chemical compounds that help relieve pain and stabilize the mood. Aerobic exercise, such as jogging, bicycle, running, and walking are your best sports choices to prevent menstrual pain.
4. Take painkillers before the pain appears
If you have been taking pain medication all this time when the pain has already appeared, change the habit to beforehand. Take pain relievers such as aspirin or ibuprofen for a few days or at least 12 hours before your menstrual schedule , before the pain actually appears.
This drug works to inhibit the production of prostaglandin to reduce the severity of uterine contractions to make pain.
- For the sake of sleep which is more comfortable during menstruation, 5 tips really can be tried
- 7 Easy and Effective Ways to Overcome Bloating During Menstruation
- Butt Feels Pain During Menstruation, Why, Yes?