InstaTIP: 3 minutes on how to deal with painful menstruation

1. Heat helps relax muscles and alleviate cramps. Treat yourself to pleasant warm shower or bath. You can add also herbs like chamomile or lavender to water for even greater relaxing effect. Application of warm compress or bottle with hot water on belly is also excellent idea.

2. Herbal teas are great home remedy. For alleviation of menstrual difficulties yarrow is traditionally used. Chamomile has soothing and relaxing effects, while ginger acts anti-inflammatory. If besides pain you are troubled by bloating too, have mint tea.

3. Sport! Regular movement can help alleviate painful menstruation, improves namely blood circulation in pelvic area, which can alleviate cramps and pain. But working out can help you instantly too, because exercise stimulates release of endorphins, which can alleviate pain and improve mood. For such situations we recommend walking, swimming, cycling, yoga or stretching. However it is important to listen to your body. If you have strong pain or don't feel like sports at all, treat yourself to rest.

STRETCHING FOR EVERYONE

4. We don't know if you know what prostaglandins are. But we will tell you: they are substances that can cause inflammation and muscle contractions, which is cause of menstrual cramps. Research shows that omega-3 fatty acids can reduce production of pro-inflammatory prostaglandins, contributing to pain relief. Including foods rich in omega-3 in diet can therefore be quite useful.

5. If your pains are very strong, unbearable or accompanied by other unpleasant symptoms (e.g. high fever, heavy bleeding), definitely seek medical help. Expert can prescribe suitable treatment.

Sources: https://theiopn.com/reel-in-the-relief-can-omega-3s-reduce-menstrual-pain/, https://nutritionguide.pcrm.org/nutritionguide/view/Nutrition_Guide_for_Clinicians/1342077/all/Dysmenorrhea 

Photo source: Shutterstock