Severe pain during menstruation – a delicate problem that many girls are silent and endure. But you don't have to. After all, such a painful phenomenon leads to severe irritability and depression. Sometimes painful periods signal diseases of the genital organs. Therefore, if the lower abdomen hurts so that you instantly fall out of life, do not neglect going to the doctor. After a thorough examination, he will prescribe medication. But if the pain is purely physiological in nature, it is quite possible to reduce suffering and alleviate well-being at home. How to do it with health benefits, knows the Internet edition estet-portal.com.
Physical exercise – safe way to relieve pain
Physical activity during menstruation is contraindicated. After all, they can cause even more bleeding. But if in "these days" do simple exercises, they will even benefit the body. After all, light physical activity eliminates unpleasant pain.
Physical exercise improves blood flow and promotes the production of endorphins – hormones that relieve severe pain during menstruation.
The following exercises help to distract from unpleasant sensations:
• Lying on your back, lift your legs and place them at a right angle, leaning your feet against the wall. In this case, the buttocks should be located as close as possible to the wall, and the knees – bent. Stay in this position for 5 minutes.
• Pushing away from the wall, lift one leg so that the knee is close to the chin. The other leg remains on the floor. The tightened limb must be held with your hands without tension in the press for about 2 minutes, after which you should do the same with the other leg.
• In this exercise, you need to get on all fours, focusing on your elbows and knees. The head should be between the hands. Do this exercise for 2 minutes.
Get rid of lower back pain during "critical days" a sport such as swimming will also help.
Acupressure massage to combat severe pain during menstruation
Acupressure can also relieve severe pain during menstruation. Its essence is to press on certain parts of the body. Below we will consider several massage manipulations that will help you overcome unpleasant discomfort:
• Gently press on the point, which is located on the inside of the knee of the left leg, for 2 minutes. Then do the same with the right leg.
• Take two tennis balls and put them in a cloth bag or sock. After that, lie on them with your back so that they are located at the bottom of the back on both sides of the spine. Press your back on the balls and roll them on the floor with your muscles for a few minutes.
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Yoga: effective asanas and breathing exercises
yoga helps to eliminate severe pain during menstruation. This centuries-old practice is aimed not only at the flexibility of the body, but also at balancing the internal state of a person. Yoga also helps with pain in the lower abdomen. The most effective poses are considered "cobra" and «bow». They are executed as follows: • Cobra pose. Slowly bend down to the floor face down, then, without the help of hands, gradually raise your head, then your chest. Then, with the participation of the hands, continue to raise the chest until you feel pain in your back. At the same time, take your head back, and look – up. When lifting, you need to take a breath, and when lowering – exhalation. After the exercise, rest a little and repeat everything one more time, but no more.
• Bow pose. Lying on your stomach face down, arch your back. Then bend your knees and hold on to your ankles with your hands. When arching, you need to take breaths, and at the end of the exercise – exhale. If you have great flexibility, try rolling back and forth on your stomach. Hold your breath while doing it.
try rolling back and forth on your stomach. Hold your breath while doing it.
And if you combine asanas with breathing exercises, then the benefits will be undeniable. Exercise with a book will help get rid of the pain syndrome. Lie on your back, put this object on your stomach and breathe slowly through your stomach through your nose. Along with breathing, it is necessary to move the stomach and lift the book. Then, while lifting the book, tighten the abdominal muscles and hold them there for 5 seconds. This exercise must be performed within 2 minutes.
Check your diet for "these days"
On "critical days" It's important to watch what you eat. After all, your condition will depend on it.
During menstruation, it is important to cleanse the intestines in time. After all, the uterus is already enlarged and puts a lot of pressure on neighboring organs.
When menstruating, it is necessary to include in your diet products that contain fiber
. It helps cleanse the intestines. This necessary element of a healthy diet is found in vegetables, fruits, polished rice and bran.And since a significant amount of protein and iron is lost in the body during menstruation, meat, liver and buckwheat porridge will help to make up for their deficiency.
Calcium, magnesium and potassium also help relieve cramping pain. These elements reduce the tone of the uterus. They are found in cottage cheese, yogurt, tomatoes, green leafy lettuce, and other foods.
What you need to reduce in your diet are foods high in salt and caffeine. Salt contributes to the accumulation of fluid in the body, and caffeine leads to severe bleeding. Chocolate, which contains the last substance, makes a person irritable, and pain – stronger. It is also worth giving up alcohol. After all, it constricts and dilates blood vessels.
On "critical days" It is not advisable to overwork, as well as be nervous. Distribute your load wisely and learn to think about something good. We hope that all these recommendations will help you get rid of annoying pain. You will feel completely comfortable and will be able to fully engage in all daily activities.
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