Menstrual Cramps: Causes, Symptoms, and Remedies
Menstrual cramps are painful sensations that occur in the lower abdomen, back, or pelvis before or during a menstrual period. They are also known as dysmenorrhea, and they affect many people who menstruate.
Menstrual cramps can range from mild to severe, and they can interfere with daily activities and quality of life. In this article, we will explore the causes, symptoms, and remedies for menstrual cramps, as well as when to see a doctor.
Causes of Menstrual Cramps
Menstrual cramps are caused by the contraction of the uterus, which is the muscular organ that holds and sheds the lining of the endometrium every month. The contraction is triggered by hormone-like substances called prostaglandins, which are involved in inflammation and pain. Higher levels of prostaglandins are associated with more severe menstrual cramps.
Menstrual cramps can be classified into two types: primary and secondary. Primary dysmenorrhea is the most common type, and it is not related to any underlying medical condition. It usually starts during adolescence and tends to improve with age or after giving birth. Secondary dysmenorrhea is caused by a disorder or an infection in the reproductive organs, such as endometriosis, uterine fibroids, adenomyosis, pelvic inflammatory disease, or cervical stenosis. It usually starts later in life and tends to worsen over time.
Symptoms of Menstrual Cramps
The main symptom of menstrual cramps is a throbbing or cramping pain in the lower abdomen that can radiate to the lower back or thighs. The pain usually begins one or two days before the period and peaks on the first day of bleeding. It usually lasts for two to three days, but it can vary from person to person and from cycle to cycle.
Some people may also experience other symptoms, such as:
- Nausea
- Vomiting
- Diarrhoea
- Headache
- Dizziness
- Fatigue
- Mood swings
- Bloating
- Breast tenderness
- Spotting
Remedies for Menstrual Cramps
There are several remedies that can help relieve menstrual cramps, depending on the severity and the cause of the pain. Some of the common remedies include:
- Over-the-counter pain relievers. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can reduce inflammation and pain by blocking the production of prostaglandins. They are usually effective for mild to moderate menstrual cramps, but they may have side effects, such as stomach irritation, bleeding, or ulcers.
They should be taken with food and water, and not for more than a few days. Acetaminophen can also help with pain, but it does not affect inflammation or prostaglandins. It should be used with caution, as it can cause liver damage if taken in high doses or with alcohol.
- Heat therapy. Applying heat to the abdomen or lower back can relax the muscles and ease the pain. A 2018 review of studies found that heat therapy (usually a heat patch or pack) was as effective at treating menstrual pain as NSAIDs. It also may cause fewer side effects. However, the authors noted that more research is needed. If you don’t have a hot water bottle or heating pad, take a warm bath or use a hot towel. Or, you can make your own heating pad.
- Massage therapy. Massaging the abdomen, lower back, or legs can improve blood circulation and reduce muscle tension and pain. Massage therapy can be done by using the hands or a device, such as a roller or a ball.
Some people may also use essential oils, such as lavender, rosemary, or clary sage, to enhance the effects of massage. However, some essential oils may have side effects, such as allergic reactions, skin irritation, or hormone disruption. They should be diluted with a carrier oil, such as almond or jojoba oil, and tested on a small area of skin before use. - Exercise. Physical activity can release endorphins, which are natural painkillers and mood boosters. Exercise can also improve blood flow and reduce inflammation and stress. Some of the best exercises for menstrual cramps are aerobic exercises, such as walking, jogging, cycling, or swimming. Stretching and yoga can also help relax the muscles and relieve tension. Exercise should be done moderately and according to one’s comfort level.
- Dietary changes. Some foods and drinks may worsen or improve menstrual cramps, depending on their effects on inflammation, prostaglandins, and hormones. Some of the foods and drinks to avoid are:
- Caffeine: This can constrict blood vessels and increase pain and anxiety.
- Alcohol: This can dehydrate the body and interfere with liver function and hormone balance.
- Salt: which can cause water retention and bloating.
- Sugar: which can cause blood sugar spikes, crashes and inflammation.
- Processed foods: which can contain additives, preservatives, and trans fats that can trigger inflammation and pain.
Some of the foods and drinks to include are:
- Water, which can hydrate the body and flush out toxins and excess hormones.
- Herbal teas, such as chamomile, ginger, or peppermint, can have anti-inflammatory, antispasmodic, or analgesic properties.
- Fruits and vegetables, which can provide antioxidants, vitamins, minerals, and fibre that can reduce inflammation and support the immune system and the digestive system.
- Whole grains, which can provide complex carbohydrates, fibre, and magnesium that can regulate blood sugar and muscle function.
- Nuts and seeds, which can provide healthy fats, protein, and minerals, such as omega-3 fatty acids, zinc, and calcium, that can modulate inflammation and hormone production.
- Supplements. Some vitamins, minerals, and herbs may help with menstrual cramps by affecting the levels of prostaglandins, hormones, or inflammation. Some of the common supplements for menstrual cramps are:
- Vitamin B6: This can help with the synthesis and metabolism of prostaglandins and hormones.
- Vitamin E: This can inhibit the production of prostaglandins and reduce inflammation and pain.
- Magnesium: This can relax the muscles and nerves and prevent spasms and cramps.
- Calcium: which can regulate muscle contraction and nerve transmission and prevent cramps and bloating.
- Omega-3 fatty acids: These can lower the levels of prostaglandins and inflammation and improve blood flow and mood.
- Ginger: This can reduce the production of prostaglandins and inflammation and relieve nausea and vomiting.
- Turmeric: This can inhibit the production of prostaglandins and inflammation and act as a natural painkiller.
- Cramp bark: this can relax the muscles of the uterus and prevent spasms and cramps.
However, supplements may have side effects, interactions, or contraindications, depending on the dose, quality, and individual factors. They should be taken with caution and under the guidance of a healthcare provider.
Prevention of Menstrual Cramps
Some of the remedies for menstrual cramps can also help prevent them, such as exercise, dietary changes, and supplements. However, some people may need additional methods to prevent menstrual cramps, especially if they have secondary dysmenorrhea or severe pain. Some of the preventive methods are:
- Hormonal birth control. Hormonal birth control methods, such as pills, patches, rings, injections, implants, or intrauterine devices (IUDs), can reduce menstrual cramps by suppressing ovulation and thinning the endometrium. This can lower the levels of prostaglandins and bleeding and prevent the formation of cysts or fibroids.
However, hormonal birth control may have side effects, such as weight gain, mood changes, spotting, or breast tenderness. It may also increase the risk of blood clots, stroke, or heart attack, especially for smokers or people with certain medical conditions. Hormonal birth control should be prescribed and monitored by a healthcare provider. - Acupuncture. Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to stimulate the flow of energy and restore balance. Acupuncture may help with menstrual cramps by affecting the levels of prostaglandins, hormones, or inflammation. It may also improve blood circulation and relax the muscles and nerves. Acupuncture should be performed by a licensed and trained practitioner, and it may have some risks, such as bleeding, bruising, infection, or injury to organs.
- Transcutaneous electrical nerve stimulation (TENS). TENS is a device that delivers mild electrical currents to the skin through electrodes attached to a battery-operated unit. TENS may help with menstrual cramps by stimulating the nerves and blocking the pain signals from reaching the brain. It may also increase the production of endorphins and improve blood flow and muscle relaxation. TENS should be used with caution and under the guidance of a healthcare provider, as it may have some contraindications, such as pregnancy, epilepsy, or pacemaker.
When to See a Doctor for Menstrual Cramps
Menstrual cramps are usually not a sign of a serious health problem, but they can affect the quality of life and well-being of many people who menstruate. It is important to see a doctor if:
- The pain is severe or interferes with daily activities.
- The pain lasts longer than usual or occurs at other times of the cycle.
- The pain is accompanied by other symptoms, such as heavy bleeding, fever, abnormal discharge, or difficulty urinating.
- The pain does not improve with home remedies or over-the-counter medications.
- The pain starts after age 25 or after a change in birth control method.
Conclusion
Menstrual cramps are a common and unpleasant experience for many people who menstruate. They are caused by the contraction of the uterus, which is influenced by hormones and prostaglandins. They can be mild or severe, and they can have various symptoms and effects on the quality of life.
Many remedies can help relieve menstrual cramps, such as painkillers, heat therapy, massage, exercise, dietary changes, supplements, hormonal birth control, acupuncture, or TENS. However, some people may need to see a doctor if the pain is too severe, persistent, or accompanied by other signs of a disorder or an infection.
Menstrual cramps can be prevented or reduced by maintaining a healthy lifestyle and avoiding factors that may trigger inflammation or pain. Menstrual cramps are not a sign of weakness or abnormality, but a natural and normal part of the menstrual cycle. They can be managed and treated with proper care and support.
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