Periods are a natural part of life, but sometimes those cramps can feel anything but natural. Intense menstrual pain can leave you doubled over and reaching for the nearest bottle of pain meds.
According to Women’s Health Concern almost 80% of women in the world experience period pain at some stage in their lifetime, out of which 5-10% of women experience severe pain that disrupts their life. But fear not! There are ways to manage that discomfort and take back control of your period.
Pain Killers Like Meftal-Spas For Period Pain
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) like Meftal-Spas are usually considered the first line of defence against menstrual pain. However, the Indian Pharmacopoeia Commission (IPC) issued an alert last year in December that mefenamic acid used in pain killers like Meftal-Spas can cause adverse reactions like fever, skin rash, and inflammation in internal organs such as liver, kidney, or lungs.
Talking to the team of Onlymyhealth, Dr Meghana Reddy Jetty, Consultant-Obstetrics, Gynaecology, and Laparoscopic Surgery, BirthRight by Rainbow Children’s Hospital, Bengaluru, said “Pills with a mefenamic acid composition are relatively safe, but it can cause Drug Reactions with Eosinophilia and Systemic Symptoms, or the DRESS Syndrome in 1 in 10000 people.”
That is why it is crucial to speak to your doctor before using any pain relievers, especially if you have other health conditions or take other medications.
Dr Reddy recommended, “Teenagers should focus on self-care rather than looking for quick solutions. Maintain a nutritious diet, exercise regularly, practice mindfulness and relaxation methods, and make sure you get sufficient sleep to deal with menstrual cramps.”
Heat Therapy
“Moderate heat or warmth helps to relax muscles and can ease your menstrual cramps and pain,” said Dr Vidyashri C Kamath, Consultant, Obstetrician-Gynecologist, KMC Hospital, Mangalore to the Onlymyhealth team. Apply a heating pad or a warm water bottle to your lower abdomen or lower back for muscle relaxation and pain relief.
Exercise To Ease Menstrual Cramps
While curling up under a blanket might sound tempting, getting some light exercise can help ease cramps. Dr Kamath stipulated, “Activities like swimming, yoga, or walking release endorphins which are natural painkillers that can help reduce the discomfort associated with menstruation.”
A study published in F1000 Research, corroborated this, adding that physical activity also increases blood flow, which can help relax your muscles and reduce period pain.
Also Read: 5 Things To Keep In Mind Before Taking Over-The-Counter Painkillers
Diet Dos and Don'ts For Period Pain
Dr Kamath suggested, “Load up on fruits, vegetables, and whole grains. These foods are packed with nutrients that can help regulate your hormones and potentially even reduce cramps.” She also advised to drink plenty of water as dehydration can worsen menstrual cramps.
In addition, Dr Kamath suggested some dietary practices that can exacerbate your period pain:
- Limit Caffeine Intake: Coffee, tea, and energy drinks contain high levels of caffeine.
- Reduce Alcohol Consumption: Drinking alcohol during menstruation can worsen discomfort due to dehydration and inflammation, so it’s best to avoid or limit it during this time.
- Minimise Salt Intake: Eating too much salt can cause water retention and bloating, which can increase menstrual discomfort. Try to consume less salt during this period.
- Avoid Smoking: Smoking can exacerbate menstrual symptoms.
- Don't Skip Meals: Maintain your regular eating schedule and avoid skipping meals. Eating balanced meals provides the energy and nutrients necessary for overall health.
- Limit Processed And Sugary Foods: These can contribute to bloating and inflammation, worsening period pain. Opt for healthier alternatives instead.
Relaxation Techniques To Deal With Period Pain
Stress can make cramps feel worse. When you're feeling tense, your muscles tighten up, amplifying the pain. So, take some time for relaxation! Dr Kamath suggested, “Try deep breathing exercises, meditation, or progressive muscle relaxation. These techniques can help calm your mind and body, leading to less pain.”
Also Read: Study Finds Vitamin E Can Help Treat Period Pain: Here's What The Doctor Has To Say
Remember, you're not alone! Many teens experience period pain, and there are plenty of ways to manage it. By trying out these tips and finding what works best for you, you can take control of your periods and keep those cramps at bay.
Don't be afraid to talk to your parents, a trusted adult, or your doctor if your cramps are severe or interfere with your daily activities. They can offer support, and advice, and help you explore treatment options.
Bonus Tip: Keep a period journal. Track your symptoms, what helps with your cramps, and even your mood swings. This information can be helpful for you and your doctor to discuss treatment options in the future.