It is that time of the month again! You feel sluggish, tired and achy all over. With countless tests and assignments due, period cramps are the last thing you want to deal with. 

 

Period cramps, known as dysmenorrhea in medical terms, are caused by overproduction of hormones called prostaglandins. They cause blood flow to reduce and create blood clots which result in cramps. There is no definite way to remove period cramps forever, but here are some recommendations by experts to soothe the pain.

 

BEFORE YOUR MENSTRUAL CYCLE

1. Exercise

It is important to lead a healthy lifestyle constantly, even before your menstrual cycle starts. "Doing regular exercise can help to alleviate the pain," explained Dr Watt Wing Fong, a Gynaecologist at Gleneagles Clinic. By exercising, it reduces bloating and increases blood circulation.

 

Ms Aqilah Norazman, health coach and founder of Habit-1, a nutrition coaching company, said that she had clients who had bad cramps. But after consistent exercise, it helped to relieve their cramps. “The minimal amount of workout to keep fit is to exercise twice a week. It can be as simple as walking,” Ms Aqilah said. 

 

Working out trains your body to manage pain better and translates to managing your cramps better. “The fitter you are, the healthier you are,” said Ms Aqilah.

 

   2. Eat Healthily

While eating chocolate can add sweetness to your life, it does not necessarily help with period cramps. “It may be what you call a placebo. Sometimes it’s a self-fulfilling prophecy,” said Dr Watt.

 

Instead, making sure that you have a well-balanced diet prepares your body for a gruelling week of bleeding. Have plenty of whole grains, vegetables, and fruits. It is important to avoid oily foods. These fats promote inflammation and can cause uterine contractions.

 

   3.Try Acupuncture

Despite the intimidating imagery of needles poking through your skin, acupuncture can help your blood to circulate better. Traditional Chinese Medicine Physician Pamela Lim shares that menstrual cramps are related to qi, which can be translated to vital energy. 

 

“If your qi circulation is not good, it means that your blood circulation is not good. Heat in the body needs to be relieved," she says.

 

She recommends doing acupuncture only before or towards the end of your cycle, when your flow is not as heavy. 

 

“You shouldn’t do it on the abdomen and on certain acupuncture points that can speed up blood flow,” physician Lim warns. An acupuncture session can cost from $10 to $30 depending on how intense it is and the surface area covered.

 

DURING YOUR MENSTRUAL CYCLE

1. Do Light Exercises

Unless your cramps forbid you from working out, doing light exercises such as yoga during your cycle can help to relieve pain. “It’s better to do exercises starting when you are young. Your cramps get worse when you get older,” Ms Aqilah said. They get worse because of benign growths called fibroids, which can induce heavier bleeding.

 

If you find exercising alone to be boring, Ms Aqilah suggests joining group classes. A study by researchers at the University of New England found that working out in a group can lower stress rate and improve quality of life.

 

  2. Take Medication

For immediate relief, take painkillers. “We call it NSAIDs, nonsteroidal anti-inflammatory drugs. They are medicine such as ibuprofen and ponstan,” Dr Watt said.

 

Other than western medicine, traditional Chinese medicine such as Dang Gui (Female Ginseng) helps to regulate light blood flow. Huang Qi (Astragalus root) also helps to control heavy flows. Both herbs are available in tablet and powder forms, but physician Lim recommends taking them in tablet form for those who dislike the bitter taste of herbal medicine.

 

Hopefully, with these tips, you will be able to survive another period of agony. These are only preventive measures for coping with your pain. If your cramps start to affect your productivity, you should seek medical advice.

 

Period cramps differ from woman to woman. “Genetic factors have a role in [menstrual cramps], it’s very multifactorial.” 

 

Unless there is a clear underlying cause, we can’t pinpoint [a specific cause],” explained Dr Watt.