Published: 09/19/2014 - Updated: 09/21/2014
Author: MSc. Miriam Reyes
Do you have cramps every time you menstruate? Well then, you need to take action in the matter. Cramps are something that you can lessen or even make disappear. You don’t need to have a bad time during your menstruation! So here we will give you a few tips so that when you period returns, you can can walk around as if it were any other day, and forget that those days are somewhat painful.
You should know that around 40% of women suffer from cramps, and 10% of these women truly suffer from very marked symptoms like vomiting, cold sweats, dizziness, back pain, headaches, etc. This prevents them from moving or doing any other activity. No matter what your case is, if you have cramps, just do a little bit on your part, and you will see how much better you feel.
What are cramps?
It is a sensation of intense pressure and pain in the abdominal area.
What are cramps caused by?
Every month the uterus forms a special tissue lining which is the perfect environment to wait for the mature ovule to become fertilized there, so as to be able to grow a new baby. If fertilization does not occur then the body expels this tissue. To expel it, the uterus walls contract by use of the prostaglandins. Sometimes the contractions are so strong that the muscle lacks oxygen, which causes the pain.
The contractions usually are more accentuated when the woman has not had children, as the uterine neck is a little bit more closed and inflexible.
How can they be diminished naturally?
There are a lot of things you can do to diminish cramps. Phytotherapy is an excellent alternative, and if you combine it with other remedies, surely, little by little, your cramps will stop impeding you from living your day as you want.
General precautions to prevent menstrual cramps:
- You should check that your diet has enough magnesium.
- Consume citrus fruits, either in juices or salads, as these help make the blood fluid.
- Fresh vegetables should not be lacking from your diet, especially carrots and beets. A fresh carrot juice, with a piece of beet, and another piece of celery is an excellent menstrual cramp preventative.
- Soy is a perfect food for women because of its high content of phytoestrogens, which can help you to have good hormonal regulation.
- Consume foods rich in iron and fiber, like whole grains such as rice and oatmeal, and vegetable milks.
- Drink a lot of water during the month to make residue elimination easier.
- Do not eat so many refined sugars, animal fats, or junk food, as these strengthen estrogen’s negative effects.
- Avoid foods that obstruct iron absorption, like alcohol and coffee.
- Make sure to practice at least 20 minutes of exercise a day, as this promotes effective circulation. Exercise is a very effective way of not only avoiding cramps, but of preventing them too. With constant practice, they will disappear. Yoga and Tai Chi are very good options, just like swimming, walking, dancing, and cycling.
- Do you have very intense cramps? The worst thing to do is to lay down. Make the effort to get up and walk or go for a run. Does that sound crazy? Well, even though you may not believe it or like the idea of getting up with pain, you will see how in just a few minutes the pain goes away, or at least greatly subsides. Exercise is an excellent way of getting rid of cramps. If you can’t motivate yourself to get up, drink a warm tea with the herbs mentioned below, to help reduce your cramps.
- Heat: heat is another way of getting rid of cramps. Apply a bag of hot water above the abdomen, or a few towels with the hottest water you can stand.
- Breathing: breathe deeply several times and as quickly as you can. This will help revitalize your circulation. Doing this while walking is a stupendous remedy.
- Abdominal massages: place a few drops of sage in two tablespoons of olive oil, and then gently massage your abdomen.
Phytotherapy against menstrual cramps
You can choose among any of these herbs to reduce the pain:
To prepare them, just put one cup of fresh water in a pan to boil. Once the water is boiling, add a bag of tea or one teaspoon of the herbs If you are using cinnamon, add 2 sticks to the water. Let boil for 30 seconds, then remove from heat. Let set for 5 minutes, then drink. The warmer, the better.
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Another phytotherapy remedy against cramps in to mix 1 teaspoon of artemisia con another teaspoon of calendula, and another of horsetail. Mix everything in a cup of boiling water. Let boil for a few seconds, and then remove from heat. Let set for a few minutes, and drink as hot as you can.
Psychological aspects that induce cramps:
Pressure, tension, and continual anger can predispose you to having more accentuated and persistent cramps.
Revised by: Dra. Loredana Lunadei on 09/21/2014
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