Having your period is hard enough, now you have to deal with cramps. Cramps are caused by the contraction of your uterus during your period. It usually means that the uterine muscles are contracting too hard. The pain can be mild, moderate or severe. You may feel the cramps in your abdomen, pain in your back, or even down your legs.
* Eat complex carbs with a low a glycemic value. Eating whole grains and fresh produce with a low glycemic value may help to reduce spikes in blood sugars that can contribute to premenstrual pain.
* Include more calcium and vitamin D in your diet. Studies show that vitamin D and calcium can have a dramatic effect on lowering the symptoms of PMS. Consult your doctor before bulking up on supplements, or try to increase your intake naturally by getting more sun and eating more dairy products.
* Reduce your sodium to avoid bloating.
* Lose the caffeine. Even though there is no hard evidence that caffeine consumption contributes to PMS, there is anecdotal evidence from thousands of women who see a connection. For the week prior to your period, stop drinking caffeine laden foods and see if it helps lower your symptoms of anxiety.
* Avoid alcohol. Alcohol can lower your blood sugar, affecting your mood.
* Get more magnesium in your diet. In some studies, PMS sufferers showed lower levels of magnesium, suggesting that increased magnesium in the blood may help reduce PMS symptoms. The key may be that magnesium helps to regulate serotonin, a neurotransmitter that helps us feel content. Some good high magnesium food choices are nuts, black beans, broccoli and cooked spinach.
* Keep a healthy diet including plenty of fresh fruit and vegetables, as well as plenty of water.
* Take dietary supplements.
* Hormonal birth control. Birth control pills contain hormones which prevent ovulation and reduce the severity of menstrual cramps. This is why your doctor may recommend birth control pills for menstrual cramps. The same hormones can also be delivered through injection, a patch you wear on your skin or in a flexible ring you insert into your vagina.
* Lay face down on a bed, then get on their knees, sticking their butt up in the air, but leaving their head on the pillow. This tilts the uterus and can relieve pain.
* Try placing a hot water bottle or heating pad on your abdomen. This helps ease your muscles. Also try taking a hot bath of shower.
* Do some mild exercise. Walk around the neighborhood, run on the treadmill, go ride your bike, or any other exercises you enjoy. This will increase blood flow which will help the cramps go away.
* Use the body's own pain-killers. If you're worried about over-use of traditional pain-killers, or they are not available, you may also wish to make use of the body's own pain-management mechanisms.
~ Distract yourself from the pain. Distraction is one of the most powerful and readily available painkillers. So if you have intense cramps, do something that normally totally absorbs you, such as socializing with good friends, reading a book, playing a computer game, or spending time on facebook.
~ Get regular exercise. Exercise increases your overall serotonin levels. Serotonin is the body's own painkiller, and also makes us feel happier.
~ Sexual activities do help anything with the menstrual cycle. Try to get as much as possible. Orgasm releases oxytocin, which causes uterine contractions which eases pain.
* Engage in stress reduction activities such as yoga, massage and meditation as they may ease the pain of menstrual cramps.
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