Menstruation

How To Feel Better During Menstruation

Through the years women have suffered through the changes that occur in their body every month. Menstrual cramps are considered a necessary evil, and yet there are proven ways to reduce and even avoid them. Mood swings too are a common occurrence that can be controlled relatively easily.

So what causes cramps and mood swings? Each month during menstruation, hormones are released that increase the contraction of the uterin muscle. When the uterus contracts too strongly, it decreases the flow of blood and oxygen to the muscle and causes cramps. These cramps can range from mild to severe. Most women suffer needlessly or figure out their own way to deal with the pain.

Mood swings, on the other hand, are caused by the changing levels of estrogen and progesterone that decreased the naturally occurring serotonin in the brain. When serotonin levels drop, mood can drop with it.

Here are some tips to help with both these issues:

1. Avoid salt, caffeine and alcohol in the days before your period. These substances all increase the symptoms of cramps and PMS.

2. Avoid eating too much sugar. Many women say they crave sugar – chocolate in particular – during their periods. Sugar, which can elevate mood for a short time, eventually causes a crash. Since you’re dealing with naturally produced mood swings during this cycle anyway, adding sugar to your diet is not a good idea. Avoid the sugar temptation.

3. Get regular exercise all month long. Each week try to fit in four 30 minute sessions of aerobic activity. During your period, if you’re dealing with cramping, take a leisurely walk. The low impact activity will help get your blood flowing and take your mind off your pain while actually helping to increase the flow of oxygen and blood to your uterus.

4. Get plenty of sleep. Sleep helps your body regulate itself. It keeps your moods in check and can give your body the rest it needs to fight on the pain of cramping.

5. Take a Calcium supplement. Calcium is important to women every day of the month, but during your period calcium helps to reduce symptoms of water retention, cramps and even back pain. Some physicians also recommend taking Vitamin B-6 during this time.

6. When pain occurs, use a heating pad or hot water bottle to temporarily reduce it. Mild exercise can also relieve pain from cramps, but don’t over due it. Rigorous exercise can actually increase the blood flow and increase the cramping.

7. Eat six smaller meals throughout the day instead of three large ones. This will keep your blood sugar up and your mood elevated. Foods rich in Vitamin C like citrus, green peppers, and even brussel sprouts can reduce the symptoms of PMS.

8. To reduce bloating, eat potassium rich food such as bananas, cranberries and other fresh fruit.

9. Drink plenty of water to wash salt and electrolytes out of your body and to aid in reducing bloating.

10. Avoid stress by cutting back on the expectations you place on yourself or by taking a natural supplement like St. John’s Wort. Also try flax seed capsules to provide the essential fatty acids that keep your mood elevated.

Finally, don’t let your period get you down. Staying busy and socializing will help you keep your mind off your menstrual symptoms. Physically, your body reacts well to the company of friends and loved ones, increasing the level of oxytocin in the blood stream to help you feel better and keep you in a better mood.

By: P.S. Orr

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