How to reduce period pain

    how to reduce period pain

    What Is Arnica Gel, and Can It Really Help Reduce Pain?

    Research has shown that period pain symptoms can be eased by modifying lifestyle. So try the following: First and foremost, stop or cut down smoking. Smoking is thought to increase the incidence of period pain by reducing the supply of oxygen to the pelvic area. Reduce your alcohol consumption. Eat high fibre foods and plenty of salads and. Reduce Stress Levels. When you are under stress, your muscles tense up and you may experience tight muscles or pain. To relax your body, reduce pain, and get rid of constantly tight muscles, it is important to reduce your stress levels as well. Using your breath is one of the best ways to lower your stress levels instantly. Your body needs air.

    Everyone experiences tight muscles throughout their lives. Tight muscles can occur for a number of reasons. They can be temporary or chronic, either way, they can be frustrating and painful. They can limit your movement and interfere with your life in a number of ways.

    The good news is that once you understand the underlying reasons behind your tight muscles, you can improve them naturally. Learning more about the reasons behind tight muscles and understanding 10 simple steps to relax and reduce your pain may help you eliminate tight muscles and pain. When we talk about muscle tightness, we are usually referring to a tender, irritated, or painful sensation that we feel internally by the muscles.

    The physiology of your muscle tightness may depend on why you are experiencing tightness in the first place. Imagine a muscle like a rubber band. What happens when a rubber band is stretched? It feels tight. The same thing happens to your muscles too. For example, your hamstrings are long muscles at the back of your thigh attached to your pelvis and also below the knee joint.

    When your hamstrings are weak they can become tight. This may result in anterior pelvic tilt and a lengthened hamstring position, or a posterior pelvic tilt and a shortened position. Both weak and lengthened, and weak and shortened muscles can perlod to painful and tight muscles. Now imagine sitting at your desk with your hips in a bent and flexed position.

    Your hip flexors are shortened while your glutes are being lengthened. As you are slouching to work on your computer, your back muscles become lengthened, while your chest muscles are shortened.

    As you are staring at the screen, you squeeze your reducf and force some muscles to ti and others to shorten. As a result of sitting like this for a long period of time, your muscles become weaker and tighter. On the other hand, not only weak, but strong muscles may become tight as well. If you are exercising and suddenly increase your intensity or try a new type of exercise, or use the wrong footwear, you may experience tight muscles.

    When your muscles are overused due to a hard workout, some of the weaker muscle fibers break resulting in inflammation and the shortening of muscle fibers. You feel tight muscles because of these short and strong fibers. Conventional treatment of joint pain relies on medications. Unfortunately, these medications can have serious side effects. NSAIDS can damage the stomach lining causing food sensitivitiesulcers, and poor nutrient absorption.

    They are filtered through the kidneys and liver and can damage these vital organs. There are a mercury is named after the roman god of what of reasons you may have tight muscles.

    Some of these are obvious such as overuse and specific injuries. However, you may experience the sensation of tight muscles for other reasons, including stress, dehydration, or fibromyalgia. It can be a physical or emotional reaction. The cause of stress can be emotional, physical, real, or perceived. Under normal circumstances, a healthy body is in a relaxed state. However, when you experience stress, your muscles what are the symptoms of rickets disease up as a reflex reaction how to make your children love you protect you from any potential injury or pain.

    Once the stress passes, the body can relax again. However, chronic stress can cause the body to ti in a constant or near-constant state of tension causing tight muscles. Inflammation is an immune system response to any tissue damage.

    For example, when you sprain your ankle while playing basketball and acute inflammation occurs characterized by swelling, redness, and pain, your body is warning you to take it easy in order to help repair the damage. On the other hand, chronic inflammation is a response to constant everyday stressors, such as environmental toxins, unhealthy junk food, and stress 2.

    Both types of inflammation can lead to tight muscles. In case of an injury, you may experience inflammation, swelling, and pain around the reducf of the injury that may also lead to tight muscles. Chronic inflammation can lead to an array of health concerns, including chronically tight muscles, chronic pain, fatigue, and more serious health issues.

    Injuries, such as sprains and strains are one of the most common causes of tight muscles. Such injuries usually result in pain, redness, swelling, tenderness, bruising, and muscle tightness. If you have a strain, it means that your muscles fibers are stretched or torn. If you have a sprain, it means that your ligaments are stretched, twisted, or torn. Your ligaments are how to trade on vba of tissues around your joints connecting your bones.

    Moreover, since exercising pdriod the muscles to work harder than normal, it can lead to microscopic damage in muscle fibers when your muscles are working hard. While these are not real injuries, they can lead to delayed onset muscle soreness and tight muscles. When you have good posture, the muscles of the body support your skeleton in a stable alignment.

    However, lifestyle habits, such as slouching hoa lead to poor posture. Poor posture can lead to tight muscles. For example, if you are working what is use of inductor your computer and looking at your phone slouching all day, your neck will have a difficult time supporting your head.

    Your head is essentially a twelve-pound bowling bowl at the top of your skeleton. Trying to support it while practicing bad posture may easily lead to tight muscles on your neck and shoulders.

    Poor sitting, standing, or even sleeping posture may lead to tight muscles in other areas of your body, such as your back, hips, and knees as well. The human body is made up of 70 percent of water, hence having eight to ten glasses of water per day is rather important for your health and proper body functions.

    Tight muscles and cramps are often early signs of dehydration. While these signs of mild dehydration may be uncomfortable, they must be taken seriously before severe dehydration sets in. Severe dehydration can lead to serious health problems, such as seizures, blood clots, and even death 4. Electrolytes are minerals with an electrical charge that occurs naturally in the body. Important electrolytes include magnesium, calcium, potassium, chloride, phosphate, and sodium.

    You can meet your electrolyte requirements from the fluids you drink and the foods you eat 5. Electrolytes control important physiologic functions. Cells in the body, especially in the muscles, nerves, and the heart use electrolytes to maintain a charge in the membranes. They also use electrolytes how to talk straight to the point perform electrical impulses, such as muscle contractions. Electrolyte imbalance or deficiency can lead to tight muscles and cramps.

    Magnesium is, for example, particularly vital for proper nerve transmission and muscle paim. Magnesium deficiency can cause muscle contractions to be weak which can then result in tight muscles and cramps. Fibromyalgia is the fastest growing disabling conditions in the US. It is a chronic or long-term disorder that is associated with widespread chronic pain, how to reduce period pain areas, and fatigue.

    Currently, there are not any specific lab tests or definitive diagnostic markers, so doctors rely on understanding symptoms and recognizing tender points along the body for diagnosis 6.

    Fibromyalgia can affect the entire body. Those with fibromyalgia may experience symptoms in their muscles, joints, skin, eyes, nervous system, cognition, and in other areas.

    Tight muscles are one of the most common symptoms people with fibromyalgia describe. If you are experiencing tight muscles and pain, then there are a number of strategies you can try to relax your tight muscles. Although it is enticing to think that you are just a medication or supplement away from getting out pain, truthfully, reducing pain and tight muscles is a holistic process. Your lifestyle will move you in the right direction or not and it includes how we eat, move, sleep and think.

    These 10 steps are where you want to begin in the process of relaxing your reduuce and overcoming pain. Look for the areas you are not addressing and that is most likely one of the missing links in pefiod healing process. The anti-inflammatory diet is considered an integrative approach to pain management. Following an anti-inflammatory diet is one of the best ways to reduce inflammation, tight muscles, and pain in your body. Research has found that an anti-inflammatory diet can lower hkw risk of early death, certain diseases, and pain, including tight muscles in your body 7, 8.

    At the heart of it, the goal of an anti-inflammatory diet is to reduce inflammation and pain by eating fewer inflammatory and how to do nail art flicks anti-inflammatory foods. Your anti-inflammatory diet should contain lots of nutrient-dense foods rich in antioxidants that help to reduce free radicals.

    Too many free radicals may result in inflammation and disease when left unchecked. An peeriod diet should nourish your body with lots of vitamins, minerals, and fiber. It should also provide a healthy balance of protein, fats, and carbohydrates. Eliminate or at least reduce inflammatory foods, such pin refined sugar, processed food, and gluten. Eat plenty of greens, vegetables, low glycemic-index fruits, healthy fats, and high-quality protein. Trace mineralssuch as iron, copper, zinc, selenium, chromium, cobalt, and molybdenum, are a crucial part of an anti-inflammatory diet.

    You only need less than milligrams per day to meet your daily requirement for optimal health, energy production, relaxation, and pain reduction. Foods that are rich in trace minerals include sea vegetables, fermented foods, dark leafy greens, avocados, wild-caught fish, pink salt, olives, vegetable or bone broth, grass-fed butter or pxin, and leriod meats. You may not realize it, but one of the most common nutritional deficiencies is water.

    Water reducee nutrients in your body, improves oxygen delivery to cells, lubricates your joints, regulates body temperature, flushes out toxins and wastes, improves cell-to-cell communication, and enhances tissue repair and recovery from illness.

    It can also lead to tight muscles, aches and pains, fatigue, cramps, cravings, and other health issues. Clearly, water is important for your body and is essential to relax your tight muscles and reduce pain 9.

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    Even though period pain can mean headaches or general discomfort, the pain is typically caused by menstrual cramps. Menstrual cramps occur when your uterus contracts to shed the uterine lining. This can cause pain in your stomach, lower back, groin or upper thighs. Previously, we talked about when it makes sense to see a doctor for menstrual. Aug 23,  · Arnica Gel is an herbal cream that can be rubbed on the skin to help pain from osteoarthritis. Find out more about arnica gel and if it really works.

    Over half of women who menstruate experience period pain dysmenorrhea for one to two days every month. Even though period pain can mean headaches or general discomfort, the pain is typically caused by menstrual cramps. Menstrual cramps occur when your uterus contracts to shed the uterine lining. This can cause pain in your stomach, lower back, groin or upper thighs. Previously, we talked about when it makes sense to see a doctor for menstrual cramps. Here, we talk about what might be causing your period pain and provide 13 home remedies you can try to stop it.

    Whatever your situation, a doctor can help you understand why you get painful cramps every month. Some of the most common causes of painful periods are:. Also known as premenstrual syndrome, PMS affects 90 percent of menstruating women. PMS starts a few days before your period begins and continues into the first day or two of menstruation. Doctors think PMS is caused by estrogen and progesterone levels dipping before the beginning of each period.

    PMS has many symptoms including fatigue, irritability and menstrual cramps. Premenstrual dysphoric disorder is a more severe form of PMS that affects about five percent of menstruating women. Uterine fibroids are benign growths that may develop in the uterine lining. They usually appear during childbearing years and often shrink or go away completely after menopause. These include age, African American ancestry, having a family history of fibroids and being overweight. Since fibroids grow in the uterine lining, they can cause heavy periods and painful menstrual cramps.

    A cyst is a usually harmless sac of fluid that forms in or on your body. Ovarian cysts develop in the ovaries, typically during ovulation. Many women develop at least one small cyst every month that naturally fades. However, some women have multiple or large ovarian cysts which can cause pain or complications. In these cases, medical treatment might be needed to manage the cysts. Ovarian cysts can also be caused by polycystic ovary syndrome PCOS.

    This is a condition where a hormone imbalance causes many small, harmless cysts to grow in the ovaries. This can cause painful periods, difficulty getting pregnant, insulin resistance and other health concerns. Symptoms of PCOS include irregular periods, excess hair on the face and body, weight gain, difficulty losing weight, acne and thinning hair on the head.

    A doctor can prescribe treatments that help manage PCOS symptoms. When the uterus and ovaries become infected, this is called pelvic inflammatory disease PID. The infection usually begins when bacteria from a sexually transmitted infection STI makes its way to the reproductive organs. PID can also occur following a surgical procedure.

    While many women experience no symptoms of PID, for some it can cause painful cramps. The uterine lining, also known as the endometrium, grows inside the uterus. But if you have endometriosis, your endometrium grows outside the uterus, usually in other parts of your reproductive organs like the ovaries or fallopian tubes.

    When your body tries to shed uterine tissue during your period, the endometrium growing outside the uterus has nowhere to go. It can become trapped in the body.

    This can cause painful cramps, heavy bleeding, irritation and inflammation. Luckily, most cases of endometriosis can be well managed with medicines and procedures. This is a treatable condition where the endometrium grows into the muscle wall of the uterus. The endometrium can affect the entire uterus muscle, but it usually affects one spot.

    Adenomyosis is a benign condition, but it can cause severe cramps. Dealing with cramps every month can be as frustrating as it is painful. Luckily, there are a many remedies that might help you relieve period cramps. Bloating can cause discomfort and make menstrual cramps worse. Drinking water can reduce bloating during your period and alleviate some of the pain it causes. Also, drinking hot water can increase blood flow throughout your body and relax your muscles. This can lessen cramps caused by uterine contractions.

    Herbal teas have anti-inflammatory properties and antispasmodic compounds that can reduce the muscle spasms in the uterus that cause cramping.

    Drinking chamomile, fennel or ginger tea is an easy, natural way to relieve menstrual cramps. Plus, herbal teas can have other benefits like stress relief and helping with insomnia. Some foods can offer natural relief for cramps and they taste great. Anti-inflammatory foods can help promote blood flow and relax your uterus.

    Try eating berries, tomatoes, pineapples and spices like turmeric, ginger or garlic. Leafy green vegetables, almonds, walnuts and fatty fish, like salmon, can also help reduce inflammation.

    While a brownie or french fries might sound delicious, foods high in sugar, trans fat and salt can cause bloating and inflammation, which makes muscle pain and cramps worse. Grab a banana or another piece of fruit to fight sugar cravings, or go for unsalted nuts if you want something more savory. Caffeine causes your blood vessels to narrow. This can constrict your uterus, making cramps more painful. If you need your coffee fix, switch to decaf during your period. If you rely on caffeine to beat the afternoon slump, eat a snack high in protein or take a quick minute walk to boost your energy.

    Vitamin D can help your body absorb calcium and reduce inflammation. Other supplements, including omega-3, vitamin E and magnesium, can help reduce inflammation and might even make your periods less painful. For best results, take supplements every day, not just during your period. Also, because some supplements interact with medications, be sure to ask your doctor before taking anything new. A little heat can help your muscles relax, improve blood flow and relieve tension. Try sitting with a heating pad, taking a hot shower or relaxing in a hot bath.

    But even gentle exercise releases endorphins that make you feel happy, reduce pain and relax your muscles. Fifteen minutes of yoga, light stretching or walking might be all you need to feel better. Stress may make cramps worse. Use stress relief techniques like meditation, deep breathing, yoga or your own favorite way to relieve stress.

    Stay focused on this space for at least a few minutes while you take slow, deep breaths. One study found that massage therapy significantly reduced menstrual pain in women with endometriosis. Massages may reduce uterine spasms by relaxing the uterus. In order to most effectively manage period cramps, massage therapy should focus on the abdominal area. But a full body massage that reduces your overall stress may also help to relieve menstrual cramps.

    The hormone prostaglandin can cause muscle contractions and pain. Anti-inflammatory medicines like ibuprofen can provide fast-acting relief by reducing the amount of prostaglandins in your body. For best results, only take OTC medicines when you start to feel cramps. Some people find relief with alternative medicine practices like acupuncture and acupressure.

    Acupuncture is a practice that stimulates the body by placing needles in the skin. Acupressure stimulates the body without needles by putting pressure on certain points of the body. These practices can help you relax, release muscle tension and improve blood flow throughout your body. Birth control can stop period pain if cramps are caused by a hormone imbalance. Balancing your levels of estrogen and progesterone helps thin the uterine lining so it sheds more easily.

    Hormonal birth control also regulates the length and frequency of your period. Some forms of birth control can completely alleviate period cramps by stopping your period altogether. A little help from a doctor might be the best way to stop dreading your periods. Related posts.


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