Menstrual Cramps: How to Cope with Discomfort

Menstrual cramps are a common occurrence that many women face. How to reduce discomfort during menstruation? Follow our recommendations to alleviate your condition.

To get rid of painful menstruation, it is important to pay attention to your health. Your allies in this endeavor are physical activity, a balanced diet, and avoiding bad habits like alcohol and smoking.

1. Physical Activity

The most effective types of exercise for reducing menstrual cramps are yoga, Pilates, and swimming. Proper execution of exercises under the guidance of a professional will help you relieve tension in the lower back area, which is particularly important for those who suffer from menstrual cramps.

Engaging in these activities also contributes to strengthening the muscles of the entire body, including the core. A strong core is not only aesthetically pleasing but also beneficial for the functioning of internal organs, especially the pelvic organs.

2. Healthy Eating

Pay attention to your diet, as it plays a key role in combating painful menstruation. Avoid overeating. Optimal portion sizes are 200-300 g per meal. It is better to eat 5 times a day 200 g each than 1 time a day 1 kg of food.

Avoid salt and spicy spices, as well as heavy fatty foods, pastries, and sweets. If it's hard for you to change your habits right away, do it gradually. For example, replace sweet pastries with marshmallows or jelly (in moderation) and fried pork with chicken breast.

It is better to replace coffee and black tea with herbal teas (chamomile, mint, lavender), plain water, or freshly squeezed juices.

Helpful foods for menstrual cramps include cabbage, beets, carrots, tomatoes, beans, peas, dairy products (cottage cheese, kefir, yogurt, cheese), liver, eggs, fish, and seafood. Among fruits, apples and grapes are especially beneficial.

3. Avoiding Bad Habits

Effective treatment of menstrual cramps is impossible without giving up bad habits. Unfortunately, many women continue to smoke and drink alcohol. Remember, health is something you cannot buy! Don't harm yourself!

4. Quality Sleep

Lack of sleep is one of the causes of many diseases, including menstrual cramps. Learn to cope with stress, as it is a major culprit of poor sleep. The most effective way to combat stress is through exercise. For example, some types of yoga help relieve tension and teach relaxation.

Folk Remedies for Alleviating Menstrual Cramps

Dandelion Root for Pain Relief

To treat menstrual cramps, you will need dandelion root, which can be gathered in advance and dried. A week before your period starts, begin drinking dandelion root decoction twice a day before meals. Recipe: pour 1 teaspoon of chopped dandelion root with a glass of cold water, bring to a boil, and simmer on low heat covered for 5 minutes. Then let it steep for 2 hours at room temperature.

Herbs of Lady's Mantle and Yarrow

Mix equal parts of lady's mantle and yarrow herbs. Pour 1 tablespoon of the mixture with 1 liter of boiling water, let it steep for 15 minutes, strain, and drink 1 glass of infusion three times a day before meals for 21 days.

Herbal Tea for Strong Pain

Mix equal parts of peppermint leaves, valerian root, and chamomile flowers. Pour 1 tablespoon of the mixture with a glass of boiling water and steep for 30 minutes. Strain and take 2 tablespoons after meals three times a day for 30 days for a long-lasting effect.

Tea from Melissa and Chamomile

To alleviate cramps, drink tea made from 20 g of dried chamomile and 20 g of lemon balm brewed in 1 liter of boiling water a few days before your period starts. Let it steep for 30 minutes, strain, and drink 1 glass before meals three times a day.

Calamus Tincture

The root of calamus (Acorus calamus) will help with menstrual cramps. Grind the root and pour vodka over it in a ratio of 1:3. The tincture will be ready in 14 days. Strain and take 1 tablespoon before bed a week before your period and during menstruation days.

Eucalyptus and Eleutherococcus Leaves

Eucalyptus is effective for menstrual cramps. Pour 2 tablespoons of chopped eucalyptus leaves and 1 tablespoon of eleutherococcus leaves with a glass of boiling water. Let it steep for 15 minutes and strain. Take 2 tablespoons three times a day before meals.

Sour Grass for Treating Menstrual Cramps

Sour grass will help get rid of menstrual cramps. Pour 2 tablespoons of sour grass with 0.5 liters of boiling water, let it steep for 45 minutes, strain, and drink half a glass 4 times a day for 2 weeks, starting 1 week before menstruation.

Field Horsetail for Pain Relief

For severe cramps during menstruation, prepare an infusion from horsetail. Pour 1 teaspoon of field horsetail with 2 glasses of boiling water and steep for 1 hour. Strain and take 1 tablespoon every 2 hours. When the pain subsides, continue taking 1 tablespoon 3 times a day before meals. Important: Horsetail should not be taken if you have urolithiasis or other kidney diseases.