Menstrual Pain
Painful Periods and Cramps
 About
seventy percent of all women have pain and cramping with their
monthly menstrual cycles. However, these symptoms usually are
not severe enough to disrupt daily life.
The cramping and pain usually start a day or
two before the period begins with the most severe discomfort
occurring on the first day of menstruation.
There are more than 150 symptoms known and
some of the more common ones include depression, bloating,
fatigue, social withdrawal, angry outbursts, breast tenderness,
vague aches and pains, menstrual migraines, and weight gain.
Some of the suspected causes are:
-
Excess oestrogen level in blood
-
Fluid retention· Vitamin B6 deficiency
-
Progesterone hormone deficiency
-
Thyroid abnormality
-
Hypoglycemia (reduction of blood glucose
level)
-
Serotonin deficiency
Although nothing seems to cure PMS, there are
some foods that seem to aggravate the symptoms, while others
tend to alleviate them. Sticking to a low-salt regimen while
increasing intake of fluids and potassium-rich foods is often
effective in preventing bloating You may also experience relief
by restricting your alcohol and caffeine consumption, since
alcohol is a depressant and diuretic that can worsen PMS
headaches and fatigue and can accentuate depression. Caffeine,
on the other hand, is a stimulant, and can contribute to
anxiety, irritability and painful breast tenderness.
Several studies have shown that a diet rich
in calcium and vitamin B6 during PMS may also help reduce water
retention and alleviate bad moods. The highest sources of
calcium are milk and milk products like yogurt, ice cream and
cheese. But make sure you choose low-fat options. Also, you can
get calcium from vegetables such as broccoli, dark greens (like
turnip greens), green or red cabbage (raw), cooked collards,
fish, soy products and tofu. Foods rich in vitamin B6 include
bananas; baked potatoes; legumes such as soybeans and lentils;
meats, especially chicken, but also beef or pork; grains and
cereals with bran; and fish, especially salmon.
Some research has suggested that taking
vitamin or mineral supplements may also be helpful in
alleviating bloating and depression. Among the most promising of
these are calcium (1,000 mg. daily), magnesium (22 mg. taken
during the last half of your cycle), vitamin B6 (50 to 200 mg.
daily), and vitamin E (150 to 400 I.U. daily). These
recommendations may not work for all women, but the cost and
risk of vitamin and mineral supplements (in recommended amounts)
are low enough to justify giving them a try.
Many women have food cravings during PMS, and
the cravings usually focus on sweets and snacks such as ice
cream, chocolate and potato chips. Eating complex carbohydrates
is probably the best way to ward off those food cravings. These
foods are a good source of fiber, which helps to clear excess
estrogen from your body. High levels of estrogen have been shown
to contribute to PMS. Also, research has found that
high-carbohydrate foods actually relieve the psychological
symptoms of tension, anxiety and mood swings that accompany PMS.
Good sources of complex carbohydrates include
breads, pastas, macaroni, potatoes, rice, corn and legumes such
as peas, chickpeas and lentils. But remember, it takes at least
two hours for the carbohydrate high to "kick in;" plan
your eating and snacking accordingly, so you're not left with a
case of the blahs.
In most cases, light to moderate pain and
cramping during the menstrual period is considered normal and
does not require a special trip to your doctor. There are things
you can do at home to help yourself feel better if you
experience painful periods and cramping:
-
Cut down on salt and sodium in your diet
to reduce fluid retention
-
Use a heating pad or hot water bottle for
abdominal cramping
-
Get plenty of rest
-
Eat a balanced diet
-
Take calcium and magnesium supplements
during your menstrual period to help ease pain and cramping
-
Reduce intake of sugar and caffeine
-
Avoid alcohol and cigarettes
-
Try exercise like walking to promote deep
breathing
-
Take a hot bath
-
Drink warm, herbal teas
-
Massage the back to relax muscles massage
deep heating oils into the abdomen
For some women, orgasm brings relief by
increasing blood flow to the pelvic area.
If you are having severe pain during your
menstrual periods, which is called dysmenorrhea, you should see
a doctor for an evaluation. It is common and can be a hereditary
condition that disappears or improves after the birth of a first
child. However, dysmenorrhea can also begin later in life and be
caused by a disorder such as a pelvic infection or
endometriosis.
Herbal remedies
 Ginger:
A piece of fresh ginger is pounded and boiled in a cup of water
for a few minutes. The infusion,sweetened by sugar,is taken
thrice daily after meals for
painful or irregular menstruation.
 Lemon
grass: An infusion of the grass, mixed with black pepper is
given in painful menstruation. Raw juice or decoction of the
grass may be taken in
such a condition
 Sesame
seeds: Half a teaspoon of powder of these seeds taken with
hot water twice daily acts excellently in reducing spasmodic
pain during menstruation in young anaemic girls.
Ayurvedic Supliments
Yoga
Bhujanga
Asana
Hala
Asana
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