Health....Cramps, go away!

By Samina Shaheen The monthly periods are an indication that a woman is healthy and her hormones are in balance. Being deprived of the menstruation cycle, even if for a month is a cause of great worry. However, every month for those seven days, women wish God hadn’t given them the curse of periods. Not only do women experience PMS before the periods actually start, the first few days bring with them stomach cramps that make life a living hell. Yes, all women have been there - crouching over, holding their stomachs, lying on the floor. Taking a painkiller is never the first option as we fear it may affect the flow. We take days off from office and university and sometimes miss out on important occasions because of these cramps. The world seems bleak and all one wants to do is cuddle in bed and sleep till it all goes away. Unfortunately, this is not always possible in this fast paced world and we have to go about doing numerous chores accepting pain as our partner. However, the monthly period can be made easy if we look out for ourselves and take necessary precautions. What causes menstrual pain? Menstrual pain and cramps are periodic abdominal and pelvic pains experienced by women. Yes, you are not the only one as more than half of all menstruating women have cramps and these cramps are severe in at least one in seven women. Medically, known as dysmenorrhoea, menstrual cramps tend to improve with age. The severity of dysmenorrhoea is significantly associated with the duration of menstrual flow, smoking, obesity, and alcohol consumption. High levels of stress, depression, anxiety, and disruption of social networks can increase the incidence of cramps. The natural pains are caused by contractions in the musculature of the uterus. The contractions are caused by the release of the body’s prostaglandins, which are hormones produced by the lining of the womb. This produces an interrelated cycle of cramp like pain, bleeding and uterine contractions. Read on to find out how you can ease the pain. Heating pads: Try lying on your couch or bed with a heating pad placed firmly under your lower back for about 10 minutes. The warmth from the heating pad will soothe your muscles, easing your body’s discomfort and minimising cramps. Getting enough rest during your menstrual cycle is also important. Using this same heating pad method to relax is a great way to make sleeping or napping easier. Get moving: Although you may feel down and lazy, exercise actually helps relieve menstrual cramps. Motivate yourself to swim, jog, hike, or play tennis and soon you will forget all about the pain. Exercising not only keeps your mind off your cramps, but heals internally as well. Exercise releases beta-endorphins, which function as ‘human morphine’. Hydrate: Drink up and drink some more! Staying hydrated is important all the time, but it can really make a difference during your period. Drinking more water will help your body release water retention and alleviate bloating You can eat more watery fruits and vegetables which can add up to an equivalent of about three glasses of water a day or drink other fluids like plain water, juice or milk to equal the hydration recommendations of drinking 8-10 (8-oz glasses) of fluid each day. Make sure to be carrying a water bottle with you if you are on-the-go. So many parts of your body, including your stomach, will thank you! Pain killers: Not all pain killers are good for your period but over-the-counter painkillers, in particular ibuprofen (e.g Advil or Nurofen), are helpful. These act to reduce the pain and blood loss. Watch what you eat: Even if you are irritable and bloated, eating the wrong foods during that time of the month will only add to your suffering. Eating the right foods, that are rich in fibre, can make all the difference. Certain dietary supplements, like vitamin E, vitamin B1, and vitamin B-6 have also been proven effective pain-relievers when it comes to menstrual cramps. Here are some dos and don’ts when it comes to the food you consume during your cycle. 1) Do eat complex carbohydrates: Include lots of fruits, vegetables and whole foods especially during menstruation. The sugar from fruit may help alleviate sugar cravings. Try adding apricots, oranges, plums, pears, cucumbers, artichokes, corn and carrots to your diet. 2) Don’t drink caffeine: Coffee might be a part of your daily routine, but one week a month, it’s helpful to put down the mug. Caffeine can increase your cramps making them even more uncomfortable, and carbonated beverages can irritate an already-sensitive stomach. Caffeine can increase stomach acid and be rough on sensitive intestines. If you want a rich-tasting coffee substitute, opt for tea. 3) Do eat calcium-rich foods: Calcium intake is a must before and during your period. Some good sources of calcium include kale, collard greens, broccoli and yoghurt. 4) Don’t eat too much salt: Though salt is crucial to good health, bloating and water retention can occur if you overdo it. The best way to control salt intake is to avoid processed and fast foods. 5) Do indulge in dark chocolate: Eyeing that chocolate bar? It’s okay - give in! Having a piece of dark chocolate (with 60 per cent or higher cacao beans) every day during your period will help soothe cravings. Plus, dark chocolate has helpful antioxidants and is linked to boosting serotonin, which can help improve your mood. 6) Do eat magnesium-rich foods: Foods rich in magnesium like beans, tofu and peanuts reduce bloating in menstruating women. 7) Don’t forget your vitamins: Adding vitamin-friendly foods to your diet, especially during your cycle can help ease the cramps. Vitamin E also helps eliminating some PMS symptoms; you’ll find it in avocado, hemp seeds and egg yolk. Vitamin B6 can help relieve bloating and boost your mood; you can find it in potatoes, bananas and oatmeal. Lastly, vitamin C and zinc support the health of a woman’s eggs and reproductive system.