If you've done any research on the menstrual cycle and its consequences, you'll know that cramps are a common side effect. Some people experience very painful cramps, which might interfere with their daily activities.
What causes cramping during your period? And what is the best way to get rid of them? Let's see what we can find out.
What is a period cramp?
A period cramp (or menstrual cramp) is the muscle spasm or cramp caused by contractions of the uterine muscles.
These cramps are often accompanied by heavy bleeding during menstruation. While many women experience cramps as a result of their periods, that doesn’t mean that all women experience cramps every month.
A period cramp (also known as a menstrual cramp) is a muscular spasm or cramp triggered by uterine muscle contractions.
The other important reason is infection: The infection of the female reproductive organs is usually caused by sexually transmitted bacteria. This is called Pelvic Inflammatory disease (PID).
If you are sexually active, have multiple sexual partners and often have sex without comdoms, you are likely to get PID which triggers menstrual cramps.
During menstruation, these pains are usually accompanied by heavy bleeding. While many women get cramps during their periods, this does not mean that every woman has cramps every month.
Some women never get period cramps, while others have them on a regular basis or only at particular times of the month.
Cramps occur in the lower abdomen and back and can be mild or severe. They can last anywhere from a few minutes to many days, and they are often accompanied by nausea, vomiting, diarrhea, migraines, and mood swings such as impatience and restlessness.
How to get rid of period cramps?
Period cramps can be pretty debilitating and not just a bit of a nuisance. These cramps are caused by the flow of blood and tissue out of the uterus.
This occurs every month during a woman’s menstrual cycle when the egg is not fertilized.
When a woman has her period, the uterus contracts to squeeze the blood out of the organ by contracting the blood vessels.
This contraction of blood vessels is what causes the cramping sensation. Although, it is not clear what causes this pain, it is believed that there is a relationship between the level of estrogen and progesterone in the body as well as the level of prostaglandin.
Foods that help reduce period cramps
Omega-3 fatty acids- Omega-3 fatty acids are known to have a positive effect on the menstrual cycle, reducing the level of pain that women experience during their period.
It is believed that these acids also help to reduce PMS symptoms. Crushed peanuts- If you have been experiencing discomfort during your period, try eating crushed peanuts.
The fats present in peanuts have been found to have positive effects on the menstrual cycle. Pineapples- The high levels of bromelain in pineapples have been shown to have positive effects on the menstrual cycle.
BANANA- It is high in potassium and fiber. Potassium is helpful during the flow of blood while fiber is helpful in preventing constipation.
Exercises to reduce period cramps
Squatting- Squatting is known to be one of the most effective exercises to relieve menstrual cramps.
The position of the legs in this exercise causes blood to flow towards the pelvic region, helping the uterus contract and easing the cramps.
Squatting is helpful for people with a desk job too. Breathing exercises- Breathing exercises have been found to have positive effects on the menstrual cycle.
Simple breathing exercises like deep breathing and pranayama can help ease the cramps and also reduce the stress that accompanies them.
Bending- Bending the knees and reaching towards the toes for about a minute has been found to be helpful in easing the menstrual cramps and backaches.
Defined-rotation corked-foot exercise for period cramps
This exercise is personally my favorite and one of the most effective in relieving period cramps. This yoga pose has been found to be very helpful in reducing the period cramps and stool.
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Lie on your back with your knees bent and feet placed on the floor. Stretch your arms beside your legs.
Start rotating your right leg clockwise and left leg anti-clockwise in a smooth and slow motion. Continue rotating your legs till you feel the cramps eased.
Tips to prevent and ease period cramps
Consume lots of water- Water is essential for the body, especially when you are on your period. It is important to drink at least eight glasses of water a day, especially when you are on your period.
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Crush and consume some almonds- Almonds, being rich in magnesium and calcium, are extremely helpful in easing the cramps.
Bottom line
Period cramps happen when the uterus squeezes to get rid of the endometrial lining that was built up to support a fertilized egg. If no egg is fertilized, the uterus sheds this lining during a girl’s period.
Cramps can range from mild to severe and can be treated with over-the-counter pain relievers or even a hot water bottle.
Cramps can be caused by many factors, including the menstrual cycle, stress, diet, exercise, or just a drop in body temperature.
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