How to relieve menstrual cramps

Dysmenorrhea can be relieved through hot compresses, moderate exercise, drug treatment, dietary adjustment, acupuncture and massage. Dysmenorrhea is usually caused by excessive secretion of prostaglandins, abnormal uterine contractions, endometriosis, pelvic inflammatory disease, mental stress and other factors.

1. Hot compress

Hot compress can improve uterine blood circulation by dilating blood vessels and reduce uterine smooth muscle spasm. Use a hot water bottle or baby warmer to apply on the lower abdomen, and control the temperature at 40-50 degrees Celsius for 20-30 minutes each time. Care should be taken to avoid skin burns, and patients with diabetes and those with abnormal skin sensation should be cautious. Hot compress has a more significant effect on primary dysmenorrhea, and can be combined with deep and slow breathing to relax.

2. Moderate exercise

Starting one week before menstruation, low-intensity aerobic exercise such as yoga and walking can help promote endorphin secretion. During menstruation, you can choose soothing movements such as pelvic rocking and cat-cow pose, and persist for 15-20 minutes every day. Exercise should be avoided in the first two days when bleeding is heavy, and cold water contact activities such as swimming should be avoided. Long-term regular exercise can reduce prostaglandin sensitivity and reduce the frequency of menstrual discomfort.

3. Drug treatment

Nonsteroidal anti-inflammatory drugs such as ibuprofen sustained-release capsules, diclofenac sodium suppositories, and naproxen tablets can inhibit prostaglandin synthesis. Short-acting contraceptive pills such as drospirenone and ethinylestradiol tablets can regulate hormone levels and are suitable for those with menstrual disorders. Chinese patent medicines such as Yuanhu Zhitong Tablets and Shaofu Zhuyu Pills can warm the menstruation and activate blood circulation. They need to be selected according to the syndrome type under the guidance of a doctor. The medicine needs to be taken at the initial stage of pain and avoid taking it on an empty stomach.

4. Diet adjustment

In the three days before menstruation, reduce the intake of high-salt, caffeine, and raw and cold foods, and increase the consumption of warm foods such as ginger, brown sugar, and longan. Drink 1500-2000 ml of warm water every day, and you can add roses, hawthorn and other blood-activating ingredients. Appropriate supplementation of nuts, deep-sea fish and other foods rich in omega-3 fatty acids can help reduce inflammation. Avoid alcohol and carbonated drinks that irritate the digestive tract.

5. Acupuncture massage

Acupuncture at acupuncture points such as Sanyinjiao and Guanyuan can regulate the Chong and Ren meridians and must be operated by a professional physician. At home, you can use your thumb to press Zusanli and Xuehai points, and massage each point for 3-5 minutes. Massage the Baliao point on the lumbosacral area or perform clockwise massage on the abdomen, combined with lavender essential oil for better results. It is recommended to start the intervention one week before menstruation, 2-3 times a week. For those with severe dysmenorrhea, ear acupoint pressure can be used.

Maintaining a regular schedule and emotional stability are important to prevent dysmenorrhea, and avoid fatigue and severe mood swings during menstruation. Recording the menstrual cycle and changes in symptoms can help doctors diagnose. If symptoms such as progressively worsening pain, heavy menstrual bleeding, or accompanying fever occur, you need to see a gynecologist promptly to check for organic diseases such as adenomyosis. You can stick to health-preserving habits such as soaking your feet and keeping your waist and abdomen warm. Calcium and magnesium supplementation may be helpful to some people.