For most women, the arrival of "The Moon" is not a long-awaited moment even though it comes only once a month. Because, you must first be met with a barrage of annoying complaints before the monthly guest finally stopped by. Starting from swollen breasts, abdominal cramps, mood swing, to headaches - it seems almost all women have experienced one or more complaints of pain during this menstruation, or better known as PMS. Here are 8 tips that can help you deal with your menstrual pain symptoms.
Tips to overcome pain during menstruation due to PMS
Actually, menstrual pain is not something you need to worry about. But if something happens, the faster you handle the problem, the faster it will be for you to feel better. The following are easy ways to deal with menstrual pain due to PMS.
1. Stop smoking
Studies conducted in more than three thousand women over 10 years showed that women who smoke were more prone to more severe symptoms of menstrual pain. Although the exact reason behind this finding is unclear, avoiding smoking or stopping smoking can improve or even prevent the occurrence of PMS symptoms.
2. Stay active exercising
The more active you exercise during menstruation and the more routine you undergo the exercise, the symptoms of menstrual pain will be easier to handle. Even it's not impossible to disappear completely.
Stacy Sims, a physiologist from the USA Cycling Women 's Track Endurance Program, reported by Health, said that regular exercise during the month can control heavy menstrual bleeding, reduce back pain, and stomach cramps due to PMS. Because the body will continue to produce endorphins when exercising. Endorphins are chemical compounds released by the brain to help ease the pain experienced by women during menstruation. In addition, the resulting endorphins will help because it makes you feel more positive and relaxed, so you feel better
Exercise at least 30 minutes per day or 2.5 hours per week. Aerobic exercise, such as jogging, bicycle, running, dancing, swimming, and walking are the best sports choices during menstruation.
3. Adjust your diet
Increasing eating fruits, vegetables and whole grains can help you deal with menstrual pain due to PMS symptoms. Complex carbohydrates contained in whole grains such as wheat can help improve bad moods due to mood swings.
Don't forget you also need to reduce the consumption of sugar, artificial sweeteners, fats and salt. Maintaining a healthy diet also makes your body feel healthier and fitter during and after menstruation.
4. Limit alcohol and caffeine intake
Without you knowing, alcohol and caffeine intake can trigger an increase in pain during menstruation. Consider limiting alcoholic beverages, as well as foods and beverages that contain caffeine, such as coffee, tea, and chocolate throughout your menstrual cycle.
5. Relaxation
Grappling with menstrual pain often makes you easily anxious and tense, so it's a good idea to learn some relaxation techniques as part of your self-care during menstruation. Consider yoga, deep breathing techniques, or meditation. Stretching techniques such as yoga or tai chi can help you relax and soothe sore muscles and joints. Acupuncture, massage, and chiropractic care can also help relieve symptoms of menstrual pain.
6. Take food supplements
Calcium supplements with a daily dose of 1,200 mg are proven to help relieve menstrual pain symptoms in some women. Researchers also found that certain fatty acids, such as omega-3 and linoleic acid found in supplements, can reduce irritability and reduce symptoms of menstrual pain.
7. Take painkillers
Take NSAIDs such as naproxen or ibuprofen to reduce pain during menstruation and reduce menstrual bleeding. Try to start taking drugs 1 or 2 days before the first day of your period. NSAIDs work best when consumed beforehand and regularly throughout the day you feel sick.
8. Warm compresses
One of the most classic PMS symptoms is abdominal cramps and back pain. To overcome this complaint, you can put a warm compress in a place that hurts. Warm temperatures can widen blood vessels so that blood flow and oxygen supply can more easily reach the affected area. This will help relax the muscles and reduce pain. Warm temperatures will also reduce stiffness and increase the range of motion of painful parts of the body. Get used to not compressing more than 20 minutes at a time. Give a break of about 10-15 minutes before starting to compress again, if needed.