Dietary habits and personal routines before menstruation can exacerbate menstrual discomfort and even trigger dysmenorrhea. To reduce discomfort, women are advised to limit overly sweet or salty foods during their period and increase mineral intake.
Every month, women experience those few days: irritability, dull complexion, breakouts... Worse still, some suffer from lower abdominal pain and other dysmenorrhea symptoms.
How can women alleviate these cyclical discomforts? Here are twelve simple yet effective tips—learn them now!
Medical professionals note that many women skip proper meals while overindulging in sugary and salty snacks. While a healthy diet cannot eliminate period pain entirely, it can significantly improve overall well-being.Avoid overly sweet or salty junk foods—they cause bloating and sluggishness. Instead, incorporate more vegetables, fruits, chicken, and fish into your daily meals, aiming for smaller portions more frequently.
Calcium, potassium, and magnesium minerals can also help alleviate menstrual cramps. Experts have found that women who take calcium supplements experience less pain than those who don't. Magnesium is also crucial because it helps the body absorb calcium efficiently. Therefore, consider increasing your intake of calcium and magnesium before and during your period.
Caffeine found in coffee, tea, cola, and chocolate can make you feel jittery and may contribute to discomfort during menstruation. Women should avoid caffeinated foods. Additionally, the oils in coffee can irritate the small intestine, so it's best to drink it sparingly.
Some doctors note that many patients experience a gradual reduction in menstrual cramps after taking appropriate daily doses of vitamins and minerals.It is recommended to take a multivitamin and mineral supplement, preferably one containing calcium and in a low dosage.
If you tend to experience water retention during your period, alcohol can worsen the problem. If you must drink, limit yourself to one or two drinks.
Many women believe diuretics can reduce menstrual bloating and discomfort, but doctors advise against this approach. Diuretics flush out important minerals along with fluids.Doctors suggest reducing intake of substances like salt and alcohol that cause water retention to minimize swelling.
Warming the body accelerates blood circulation and relaxes muscles, especially in the congested pelvic area. Drink hot tea or warm lemon water, or apply a heating pad or hot water bottle to the abdomen to ease period cramps.
Add 1 cup of sea salt and 1 cup of baking soda to a warm bath and soak for 20 minutes to help relax muscles and ease menstrual cramps.
Especially in the days leading up to your period, engaging in moderate exercise (as simple as walking more) can help you feel more comfortable during your menstrual cycle.
Yoga also offers soothing effects. Kneel with knees bent, sit back on your heels, rest your forehead on the floor, and extend your arms straight alongside your body. Hold this position until discomfort arises.
On both sides of the ankles, in the hollows, lie pressure points believed to connect to the pelvic region's energy pathways. Gently knead these points with your thumb and fingertips, then push upward along the Achilles tendon to the calf muscles. After completing the right foot, switch to the left, pressing each for several minutes.