7 Self-Care Tips To Relieve Menstrual Pain
Menstrual pain varies from person to person, but some people may suffer from severe pain and malaise every month. Menstrual pain and discomfort can have a variety of causes, and self-care may help alleviate the symptoms.
Causes of Menstrual Pain & Ways To Alleviate Symptoms
There are four primary reasons for menstruation pain which are listed below. Determine what helps you and make an effort to reduce your symptoms.
High amount of Prostaglandin secretion: The endometrium produces prostaglandins, which are hormones that induce the uterus to contract. This hormone is secreted excessively during the menstrual cycle, which causes the uterus to constrict and cause pain. By preventing prostaglandin release, analgesics that are said to be beneficial against period pain reduce menstrual pain. Women in their 20s are more likely to experience menstrual pain due to excessive prostaglandin secretion.
Narrow uterine exit: In general, women up to their late teens are thought to be more likely to experience strong pain in their lower abdomen because their cervix, which is the exit of the uterus, is narrow and unable to push out menstrual blood smoothly during menstruation. Young women and women who have never given birth consequently frequently endure severe menstruation pain. Moreover, menstruation pain may be reduced by the uterine outlet expanding and menstrual blood being pushed out more easily after giving birth. But not everybody will.
Low blood flow due to cold: When a woman gets her period, her body temperature drops. Moreover, prostaglandins constrict blood vessels, increasing the likelihood of stagnant blood circulation and the body's susceptibility to cold. Blood flow is more likely to slow down and prostaglandin, the chemical that causes menstruation pain, is more likely to remain in the pelvis when the body gets chilly. Therefore, you might get headaches, back pain, or abdominal pain. To keep the lower abdominal and waist region from getting chilly, it is crucial to take precautions against the cold from both the inside and the outside of the body.
Mental and physical stress: Physical and emotional stress impairs hormone and autonomic nerve function, slows blood flow, and exacerbates menstruation pain. Additionally, stress impairs the body's capacity to control its temperature, which makes it simpler for the body to get cold. Try to reduce stress as much as you can, especially during your menstrual period. Try to avoid sleep deprivation and extreme strain.
See a gynaecologist if severe menstruation discomfort: Make sure the pain you experience during your menstruation is the same as the ache you get once a month. See a gynaecologist right away if the pain is more intense than usual or if it's in a different location than usual. Don't try to manage it with self-care. Let's visit a physician. You should exercise caution if you experience severe pain or pain in an unusual place because it may indicate dysmenorrhea or another illness rather than menstruation pain.
Napkins for heavy menstruation: For those who have a lot of menstrual blood, we recommend using special napkins for heavy menstruation. These napkins were created especially for heavy menstruation, taking into account the advice of gynaecologists and obstetricians. Its two-layer structure facilitates rapid absorption, and since it consistently absorbs even the extremely sticky menstrual blood from heavy periods, you can use it with confidence.
Self-Care To Relieve Menstrual Pain
Here are 7 types of self-care that you can use to relieve menstrual pain. All of these can be done easily at home, so try them out while consulting with your body.
- Warm your body from the inside
Changes in hormone balance during menstruation cause your body temperature to drop, making you more vulnerable to cold weather conditions regardless of the season. Try to raise your body temperature by actively consuming warm drinks and foods that warm your body. We suggest chocolate or herbal tea for hot beverages. Furthermore, meals that symbolise warmth for the body include green fish and root vegetables like carrots, lotus roots, and ginger. Why not intentionally include it in your meals?
- Warm up your body externally
It's critical to use warmers, blankets, hot bottles & pouches, and other methods to warm your body from the outside as well as the inside. Try to focus on warming the areas that tend to get cold first - the lower belly, the waist, and the back. Wearing less fitted clothing is beneficial when menstrual pain is severe. We advise staying away from belts and slim pants that draw attention to your waist and stomach and instead opting for items that fit nicely, including pants with elastic waistbands.
Thick, fluffy napkins that fit tightly: If you want to securely hold your napkin even when wearing loose clothing without worrying about it leaking or slipping, try to find a thick and fluffy napkin from a good brand. you need to try different brands to stick to one which is made of highly absorbent organic cotton, it greatly reduces stress on your skin.
Stress can frequently make menstrual pain worse, so try to avoid being too tense during your period. Additionally, we advise using footbaths and aromatherapy to prevent the accumulation of stress. Let's examine each method in more detail.
- Aroma: When using aromatherapy during menstruation, we recommend essential oils that can be expected to have relaxing and sedative effects. Roman chamomile, bergamot, geranium, and lavender are a few that are said to provide a lot of relaxing properties. Find a perfume that calms you down and fits you; everyone has different preferences and ways of perceiving scents. Aromatherapy can be enjoyed not only by burning oil or by massaging areas of the body with natural fragrance creams but also by using herbal teas and incense. Why not use it differently on a given day based on how you're feeling?
- Footbath: A foot bath is advised if you're on your period and don't feel like having a bath. You may relax and warm your entire lower body by just immersing your feet in hot water. To warm up your entire lower body, just fill a foot bath or basin with 40–42°C hot water and soak your feet for 15–20 minutes. For those who are sensitive to the cold, it might also be quite beneficial.
- Stimulate Pressure Point
Let's stimulate pressure points that are supposed to help with menstruation pain relief. We will now discuss various kinds of pressure spots that are supposed to help with blood circulation and menstrual pain relief.
- Spleen 6(SP6): A frequently utilised pressure point, SP6 is situated about three finger-widths above the inner ankle bone. Menstrual cramps and pain may be reduced by gently pressing in a circular motion for a few minutes.
- Liver 3(LV3): Applying pressure on Liver 3 (LV3), which is located on top of the foot in the dip between the big and second toes, may help reduce pain related to menstrual cramps.
- Pericardium 6(PC6): Known for its ability to cure a variety of pains, including menstruation discomfort, PC6 is located on the inside side of the forearm, around two and a half finger-widths above the wrist crease. Using acupressure bands or consistently applying pressure might be beneficial.
- Kidney 3(KD3): Another location that some find helpful for relieving menstruation pain is KD3, which is situated on the inside side of the ankle, halfway between the Achilles tendon and the ankle bone. You can massage or apply a little pressure in circular motions.
- Lower Abdomen: Pressing on the area immediately below the navel, in the lower abdomen, may help ease the pain associated with menstrual cramps. This can be accomplished with a heated pad or a light massage.
- Change your mood by changing the way you sit
By being mindful of how you sit and ensuring that it does not strain your lower back or abdomen, you may be able to reduce the pain associated with your period. We advise sitting shallowly and maintaining an upright pelvis, much like when riding a horse, when working at a desk. Prolonged sitting also reduces blood flow, so stand up or bend to change your mood.
- Improve your sense of security by changing the way you sleep
Changing your sleeping position is one way to alleviate menstrual pain when you're lying down. To create a position that eases the area around your stomach when lying on your side, gently bend your knees and round your back. Your body tends to stiffen up during your period because of pain and concerns about menstrual blood leaking, so, it's critical to adopt the most comfortable posture and release your muscles. Use a cushion or pillow to spread your centre of gravity if sleeping on your side bothers you since it could feel like pressure on your face and shoulders. In addition, try to use good and highly absorbent napkins, if you are worried about blood leakage.
- Move your body actively
Stretching, yoga, and gentle walking are some ways to rejuvenate yourself and ease menstrual pain. You can increase your body temperature and blood circulation with mild aerobic exercise. Try anything to ease the pain and tension instead of letting the discomfort distract you from moving your body simply because you're on your period. The secret is to work out at a level that is comfortable, and exhausting, but not taxing. Try to rest and avoid forcing your body to move if you have trouble standing still or if you are prone to anaemia. It's critical to move your body sensibly while taking your physical condition that day.
Relax with self-care and enjoy your menstrual period more comfortably
Many self-care methods for menstrual pain are easy to implement, and you may be able to alleviate your symptoms by making some simple changes to your lifestyle. Let's start with something that you can easily practise while considering your physical condition.
In addition, by properly using the pads you use in conjunction with self-care, you should be able to enjoy your menstrual period more comfortably.