1. Apply heat and massage measures to reduce pain immediately
When the menstrual cycle takes place, the uterus will contract strongly to push the mucous membrane out, causing spasms. Reasonable force and heat action will help the uterine muscles relax.
Warm compresses for the lower abdomen: Use a hot compress, warm water bottle or heat patch to place on the lower abdomen for 15-20 minutes. The warm temperature helps stimulate blood circulation, relax the uterine muscles and minimize contractions.
Gentle massage with essential oils: Drop a few drops of clove essential oil, lavender essential oil or cinnamon essential oil into your palm, massage evenly and then massage your lower abdomen in circular motions. This method helps soothe the nervous system and reduce the feeling of sharp pain quickly.
2. Change nutrition in sensitive days
Food intake greatly affects the severity of menstrual pain. A light diet will help the body feel better.
Supplement with foods rich in magnesium and vitamins: Eat plenty of dark leafy green vegetables, bananas, nuts and salmon. Magnesium and B, E vitamins have the effect of relaxing muscles, reducing inflammation and limiting cramps and abdominal muscle pain.
Drink warm herbal tea: Teas such as ginger tea, chamomile tea or warm cinnamon tea are great saviors. Ginger is warm in nature, helping to fight inflammation naturally; while chamomile helps reduce muscle spasms and soothe the spirit.
Avoid foods that cause bloating and water retention: Minimize fast foods high in salt, greasy foods, carbonated soft drinks, coffee and alcohol. These substances easily cause water retention, bloating and make menstrual pain worse.
3. Gentle exercise and reasonable rest
Many women have a habit of lying still when they have abdominal pain, but moderate exercise actually brings better pain relief.
Practice gentle exercises: Slow walking or practicing simple yoga poses (such as child's posture, cat's posture) helps the body release endorphins - a neurotransmitter that has a natural pain-relieving effect and improves mood.
Ensure quality sleep: Get enough sleep from 7 - 8 hours each day and try to fall asleep early. When sleeping, you can lie on your side, slightly curling your knees towards your chest ( fetal position) to reduce pressure on the abdominal muscles, helping to sleep better and deeper.
4. Use supportive medications when necessary
If natural remedies are not effective and the pain seriously affects daily life, you may consider using medication.
Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help reduce prostaglandin levels (a substance that causes uterine contractions), thereby effectively reducing pain.
Consult your doctor: You should only use medication when absolutely necessary and need to adhere to the correct prescribed dosage. If severe, unusually prolonged menstrual pain is accompanied by symptoms such as nausea, dizziness, you should go to a medical facility for examination and screening of gynecological diseases such as endometriosis.
