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Feminine
Zone
Spot
Light: 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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