Tips To Help Alleviate Painful Menstruation
Do you suffer from painful periods with cramping ranging from mild to severe in the lower abdomen and sometimes in the thighs or lower back? Do you experience nausea, diarrhea, pelvic tenderness, backache, constipation, headache and premenstrual tension? If so, you may have dysmenorrhea. There are several things you can do to relieve your monthly symptoms. If you are studying how to become a nutritionist, here is some valuable information and suggestions that can provide relief.
The pain associated with dysmenorrhea is caused by the spasm of the uterine muscles, due to a number of factors. Prostaglandin output is increased during menstruation and may produce uterine spasm. Also a decrease in the levels of calcium and magnesium can cause spasms. Menstrual clots can also cause pain if they obstruct blood flow through the cervix. Other factors that may contribute to painful spasms include: Nervous tension, fatigue, fluctuating levels of estrogen and progesterone, and increased production of cortisone and aldosterone, two of the hormones produced by the adrenal glands.
Here are a few lifestyle modifications that can help with dymsneorrhea.
1. Exercise regularly. Exercise can help relieve congestion and poor circulation in the pelvic muscles. In many instances, painful cramps and tension can disappear entirely with regular exercise.
2. Increase your intake of calcium and magnesium ten days before menstruation. Eating food high in these minerals is suggested. Supplementation is also beneficial up to 1000-mg of calcium and up to 500-mg of magnesium.
You can begin using this tea five days before menstruation is due to start.
1-oz motherwort Leonurus cardiaca
1-oz blue cohosh Caulophyllum thalictroides
Mix the herbs and store in a dry airtight container. As needed, use 2-t and 1-cup of boiling water to prepare an infusion. Steep for 30 minutes and then allow to cool. Store for no more than 24 hours in the refrigerator. Use two to three cups a day, for five consecutive days. Do not use if pregnancy is possible.