Simple movements to relieve menstrual pain
27/07/2025
What are menstrual cramps?
Menstrual cramps, also known as period pain, are pains felt in the lower abdomen and may extend to the lower back. The severity of the pain varies from woman to woman and can range from mild to severe.
These pains usually occur before or during menstruation and may be accompanied by other symptoms such as:
- Chronic.
- Headache.
- General fatigue.
- Irritability.
The Importance of Understanding Menstruation
Understanding menstrual cramps is an important part of women's health. Being aware of what's happening in your body during this time can help you better manage it. For this reason, people may think of it as a normal, natural process, but sometimes it can indicate a health issue that needs attention.
Good women's care is characterized by:
- Symptoms: When and Why They're Abnormal.
- Raising Awareness About Treatment Options.
- Improving Quality of Life During Menstruation.
Once the cause of these pains and how to deal with them is established, a sense of empowerment and confidence can begin. It's not just pain; it's an experience that can be better understood and managed. Menstrual Pain Relief Attractions.
Read More: The Importance of Personal Hygiene During Menstruation
Relaxation and Meditation Exercises
Relaxation and meditation exercises are among the most popular natural remedies for menstrual pain relief. When we think of relaxation, we imagine being in a quiet place, adopting a rational approach, and letting go of all your emotions. Breathing is one of the tools you can use for major issues and pain. You can start with five days of daily meditation, away from the hustle and bustle of life.
Try the "count breathing" technique:
- Inhale deeply for four meters.
- Hold the breath for four counts.
- Ninja air effect for four counts.
- Abdominal Exercises
Strengthening your abdominal muscles is not only beneficial for your body but can also help relieve muscle pain. Stimulating these fibers can help improve blood flow and relieve joint pain. Here are some exercises:
Exercise:
- Lie on your back with your glutes bent.
- Raise your pelvis off the floor.
Crunches:
- Lie on the floor with your glutes bent.
- Clasp behind your head and lift your body up.
Gentle exercises like swimming
Gentle exercises like walking and swimming are a great way to stimulate your abdominal area and tone your muscles. You might think exercising during your period isn't a good idea, but the opposite is true. Movement helps produce endorphins, which act as natural painkillers.
- Go for a 30-minute walk outdoors.
- Enroll in a swimming class to take advantage of the visual impact.
Proper Nutrition and Its Effect on Menstrual Pain
Healthy Foods to Relieve Pain
Nutrition has a significant impact on menstrual pain. Choosing the right foods can help relieve pain and improve your mood. Here are some foods that may help relieve menstrual pain:
- Fatty fish: Such as salmon and sardines, they contain omega-3 fatty acids that help reduce inflammation.
- Leafy vegetables: Such as spinach and kale, their important iron content helps replace what you lose during your period.
- Nuts: Such as almonds and walnuts, they are rich in nutrients that support hormonal balance.
Experiencing the right foods can greatly help relieve pain and improve your overall well-being.
Staying Hydrated
One of the keys to menstrual care is staying hydrated. Being hydrated helps reduce bloating and pain. Drinking enough water is important, but other beneficial fluids include:
- Herbal teas: such as chamomile and ginger can help soothe pain.
- Natural juices: such as orange or lemon juice, which are rich in vitamin C.
To ensure you're consuming enough fluids, try these tips:
- Carry a water bottle with you throughout the day.
- Drink two glasses of water before each meal.
By incorporating these simple habits into your lifestyle, you can improve your overall health and reduce menstrual pain.