How to relieve painful menstrual cramps

Dysmenorrhea can be relieved by applying hot compresses to the abdomen, taking appropriate amounts of painkillers, drinking warm brown sugar water, regular exercise, and acupuncture. Dysmenorrhea is usually caused by excessive secretion of prostaglandins, abnormal uterine contractions, pelvic inflammatory disease, endometriosis, adenomyosis and other reasons.

1. Apply heat to the abdomen

Use a hot water bottle or baby warmer patch to apply on the lower abdomen, and control the temperature at 40-50°C for 15-30 minutes each time. Heat can promote pelvic blood circulation and relax uterine smooth muscles, thereby reducing spasmodic pain. This method is especially effective for primary dysmenorrhea and can be used with prone position to relax the muscles of the lower back.

2. Take an appropriate amount of painkillers

Nonsteroidal anti-inflammatory drugs such as ibuprofen sustained-release capsules, acetaminophen tablets, and naproxen sodium tablets can inhibit prostaglandin synthesis. It is recommended to start regular medication 1-2 days before menstruation and continue until the 2-3 days of menstruation. People with a history of peptic ulcer should use it with caution and avoid drinking alcohol while taking the medicine.

3. Drink warm brown sugar water

Take 20-30 grams of brown sugar and mix it with 300 ml of warm water, 2-3 times a day. Brown sugar contains iron that can replenish menstrual blood loss, and warm liquid can promote blood vessel dilation. A small amount of ginger slices can be added to enhance the effect of warming the meridians and dispersing cold, but people with diabetes should control the intake.

4. Regular exercise

In the premenstrual period, insist on brisk walking, yoga and other aerobic exercises, 3-5 times a week, 30 minutes each time. Exercise can stimulate the secretion of endorphins to help relieve pain and improve blood supply to the uterus. Avoid strenuous exercise during menstruation and do Kegel exercises to strengthen your pelvic floor muscles.

5. Acupuncture treatment

Select acupuncture points such as Guanyuan, Sanyinjiao, and Uterus, 2-3 times a week, for 3 consecutive menstrual cycles. Acupuncture relieves uterine spasm by regulating autonomic nervous function, and secondary dysmenorrhea needs to be treated in conjunction with the cause. Treatment should be performed by a professional Chinese medicine practitioner.

You should keep your waist and abdomen warm every day, and avoid cold and raw foods and overexertion. Record the menstrual cycle and pain characteristics. If there is persistent aggravation, non-menstrual pain or abnormal bleeding, organic diseases such as endometriosis need to be investigated. Calcium and magnesium supplements may help reduce muscle cramps and are recommended under the guidance of a nutritionist. Establishing healthy work and rest habits and ensuring adequate sleep can also help regulate endocrine balance.