Prevent painful menstruation every month with 4 easy steps

A few days before menstruation, the body will increase the production of prostaglandin hormones which make the uterus continue to contract and tighten. This makes the appearance of menstrual pain, aka PMS, often unavoidable. But, you dont have to worry. There are many ways you can do in advance to prevent menstrual pain from getting worse.

There are many ways to prevent menstrual pain every month

The easiest way to prevent menstrual pain from getting worse is to apply a warm compress to your stomach repeatedly in the days leading up to your normal menstrual schedule. The warm temperature helps relax the tense abdominal and uterine muscles.

Apart from that, you can also do the various methods below as recommended by many gynecologists from around the world.

1. Avoid salty, sweet, and caffeine foods

Salty foods can cause dehydration, headaches, and flatulence. Foods high in sugar can mess with blood sugar, while caffeine intake (coffee, tea, soda, and chocolate) can make it worse. mood swing and irritability. All of these things contribute to worsening your PMS symptoms and menstrual pain.

So, as much as possible start reducing or even avoiding these foods when your menstrual schedule approaches. In addition, make it a habit to eat regularly to avoid blood sugar fluctuations too quickly, says Joanne Piscitelli, MD, assistant lecturer in the faculty of clinical obstetrics and gynecology at Duke University in North Carolina, United States, reported by Health.

2. Increase your intake of magnesium, iron, and omega 3 fatty acids

Foods that contain omega-3 fatty acids and magnesium can reduce inflammation that causes menstrual pain. Meanwhile, iron intake can help prevent anemia that often comes during menstruation.

You can get it from salmon, sardines, anchovies, milk, wheat, bananas, oranges, tofu, soybeans, avocado, and dark green leafy vegetables such as spinach, broccoli, and mustard greens.

Apart from food, you can take supplements. However, you should first consult with a doctor to make it safer. Also drink water or warm tea to prevent menstrual pain.

3. Moderate exercise

Routine exercise before and during menstruation can control PMS pain. This is because during exercise, the body produces endorphins, chemical compounds that help relieve pain and stabilize the mood. Aerobic exercises, such as jogging, cycling, running, and walking are your best choices for preventing menstrual pain.

4. Take pain relievers before the pain appears

If you have been taking pain medication when the pain has already appeared, change the habit to the previous one. Take a pain reliever like aspirin or ibuprofen a few days or at least 12 hours before your period schedule, before the pain actually appeared.

This drug works by inhibiting the production of prostaglandins to reduce the severity of uterine contractions making pain.