What are period cramps?
Period cramps, also known as menstrual cramps or dysmenorrhea, are a common and often painful sensation experienced by women during their menstrual cycle. They typically occur in the lower abdomen and are caused by the uterine muscles contracting to help shed the uterine lining. This process can lead to discomfort, cramping or throbbing pain, nausea, fatigue and diarrhoea.
Sometimes, the intensity is excessive and above the threshold. This situation can be distressing and should be addressed to a gynecologist. Natural chemical compounds released by the uterus mainly prostaglandins along with other substances contribute to dysmenorrhea.
Many women experience menstrual pain just before and during their menstrual periods. It begins within 1-2 years of puberty. It can be worrisome if there is severe pain after years of normal tolerable period pain.
What are the causes of period cramps?
Period cramps can have various causes, including:
- Premenstrual Syndrome (PMS): PMS is a condition caused by hormonal changes in the body. It occurs 1 to 2 weeks before menstruation begins. PMS symptoms usually reduce after bleeding begins.
- Endometriosis: This is a silent killer of fertility. Few symptoms of dysmenorrhea, pain during intercourse, rectal pain should not be ignored as they indicate endometriosis.
- Fibroids: Non-cancerous growths in the uterus can lead to increased menstrual pain and cramping. These are the non-cancerous growths in the uterus that can lead to increased cramping.
- Pelvic inflammatory disease (PID): Infections in the reproductive organs can result in painful cramps. It is caused by sexually transmitted organisms which cause inflammation of the reproductive organs and pain.
- Stress and lifestyle factors: Stress, lack of exercise, smoking, and poor diet can exacerbate menstrual cramps.
- Genetics: A family history of severe menstrual cramps may increase the likelihood of experiencing them.
What are the symptoms of period cramps?
The intensity of dysmenorrhea is subjective to every individual. However, any changes as compared to the normal individual pattern should raise a red flag and needs a doctor’s opinion.
- Pelvic Pain: The most common symptom is a dull, throbbing, or cramp-like pain in the lower abdomen. This pain can range from mild to severe.
- Lower Back Pain: Some individuals may experience lower backache in addition to abdominal discomfort.
- Leg Pain: Pain usually radiates down the thighs or onto the legs.
- Nausea: Cramps can be accompanied by nausea or even vomiting in some cases.
- Diarrhea: Digestive issues like diarrhea or loose stools can be associated with period cramps.
- Headaches: Some people may experience headaches or migraines during their menstrual period.
- Fatigue: Menstrual cramps can lead to feelings of exhaustion and fatigue.
- Irritability: Mood swings and irritability are common symptoms associated with menstruation.
- Bloating: Many individuals experience abdominal bloating or discomfort.
- Breast Tenderness: Breast tenderness and swelling can occur as part of premenstrual syndrome (PMS).
What are the risk factors of period cramps?
Several risk factors can increase the likelihood of experiencing intense or painful period cramps:
- Young Age: Younger individuals, particularly teenagers, often experience more significant cramps as their bodies adjust to menstrual pattern.
- Heavy Menstrual Flow: Excessive menstrual bleeding can lead to more intense cramping. Irregular menstrual cycles or missed periods may be associated with more severe cramps when menstruation eventually occurs. Any disparity in the menstrual flow whether it is heavy menstrual cramping or irregular periods can lead to more intense cramping.
- Early Onset of Menstruation: Starting menstruation at an earlier age may be linked to more severe cramps.
- Menstrual Disorders: Conditions like endometriosis, adenomyosis, and fibroids can cause intense cramping.
- Family History: A family history of severe menstrual cramps may increase the risk of experiencing them.
- Smoking: Smoking has been linked to increased menstrual pain.
- Stress: High stress levels can exacerbate cramps.
- Lack of Exercise: A sedentary lifestyle may contribute to more severe cramps.
- Dietary Factors: A diet high in processed foods, caffeine, and sugar may worsen cramps.
How to get rid of period cramps?
- Medications: Nonsteroidal Anti-inflammatory Drugs or NSAIDs helps to relief from period pain. They are also useful in heavy menstrual bleeding. They reduce the body’s production of prostaglandin. There are other period pain relief tablets on the market which are excellent. You need to consult your gynecologist before taking any medication for period cramps.
- Heat Fomentation: Applying regulated monitored heat to your lower back and abdominal helps to reduce the pain during period cramps. A study revealed that heat therapy was as effective at treating menstrual pain as NSAIDS (1). If you don’t have a heating pad you can also take a bath with warm water or use a hot towel.
- Exercise and Yoga: Gentle physical activity, like walking or yoga, can improve blood flow and reduce cramping. Exercising before or during period helps to release endorphins, a hormone that helps to reduce pain and relax your muscles. Research suggests that light exercise during periods not only helps to reduce menstrual pain but also eliminate or reduce the need for pain-relief medication (2).
- Yoga and other aerobic exercises also help to reduce PMS symptoms. One study found that both yoga and aerobic exercise significantly reduced PMS symptoms and pain intensity. Yoga poses like cat cow pose, child pose, plank pose, and cobra pose are some of the best exercises for period cramps.
- Consume nutritional supplements: Supplements such as vitamin D help your body absorb calcium and reduce inflammation. Other beneficial supplements that help to reduce pain and inflammation are omega-3, vitamin E and magnesium. Primrose oil, Vit B6 (pyridoxine) help with breast tenderness.
- It’s essential to remember that what works best can vary from person to person, so you may need to experiment with different remedies to find what provides you with the most relief. If your period cramps are severe, persistent, or significantly interfere with your daily life, consider consulting a healthcare provider for further evaluation and treatment options.
- Avoid certain foods: Foods that cause bloating and water retention are bad foods that must be avoided during periods. These foods include fatty foods, alcohol, carbonated drinks, caffeine and salty foods. Avoiding such foods can provide period cramp relief and decrease tension.
- Empirical treatment: Herbs have anti-inflammatory and antispasmodic properties which can reduce the muscle contractions and swelling associated with menstrual pain. Herbal ingredients like chamomile tea, cinnamon help in pain relief and spasms. Another major herb is cinnamon which helps to control bleeding, pain, nausea, and vomiting. Ginger and fennel seeds are also proven to provide relief from period pain.
- Massaging with essential oil like fennel, peppermint and aroma therapy have been proven beneficial under supervision and guidance of a therapist. Massaging specific points around your abdomen for 20 mins can reduce the pain. Aroma therapy is also helps to reduce menstrual pain and provides other health benefits (3).
Some of the common essential oils that help in period cramps include lavender, rose, peppermint and fennel.
Conclusion
In conclusion, period cramps, or dysmenorrhea, are a common discomfort experienced by many individuals during menstruation. While they can be challenging, various home remedies like heat fomentation, over-the-counter pain relievers, and lifestyle adjustments can help manage and alleviate the pain. If cramps are severe or persistent, seeking medical advice is crucial for proper diagnosis and tailored treatment.
FAQs
1.How can we relieve period cramps?
Period cramps can be relieved through various methods, including applying heat to the abdomen, taking over-the-counter pain relievers like ibuprofen, practicing relaxation techniques such as deep breathing or yoga, and using herbal remedies like ginger or chamomile tea.
2. What are period cramps caused by?
Period cramps, or dysmenorrhea, are caused by the release of prostaglandins, which trigger uterine contractions to shed the uterine lining during menstruation. Excessive prostaglandin levels can lead to stronger contractions and more intense cramping.
3. Which juice is best during periods?
During periods, juices high in iron and vitamin C can be beneficial, such as prune juice, beetroot juice, and orange juice. These can help replenish iron levels and support overall health.
4. Does chocolate help period cramps?
Yes, chocolate can help alleviate period cramps due to its magnesium content, which can help relax muscles and reduce pain. Dark chocolate is particularly beneficial for this purpose.
5. Are painful periods normal?
Experiencing some degree of discomfort during periods is common, but severe or debilitating pain may indicate underlying issues like endometriosis or fibroids and should be evaluated by a healthcare professional.